Progressive muscle relaxation for sleep: tips and how to try it

Everyone struggles with sleep sometimes. This can happen because of racing thoughts, physical tension, or joint and muscle pain — and often all three. 

Progressive muscle relaxation (PMR) is a highly effective, research-backed, drug-free technique to relax the body and mind at bedtime. Trying PMR can make it easier to fall asleep and get a deeper night’s sleep. While the technique might sound complex, it’s actually very simple and easy to learn. 

Getting quality sleep is especially important when you’re in pain, whether from a chronic condition like arthritis or an injury like a rotator cuff tear, says Scott Loving, PT, DPT, a physical therapist at Hinge Health. Sleep can help calm inflammation, support tissue repair, boost mood and energy, and make it easier to stay active. Together, these benefits can help build a virtuous cycle where quality sleep helps support pain relief, helping you feel better over time.

Here's a closer look at progressive muscle relaxation, including what it is, how it supports sleep, and tips from Hinge Health physical therapists about how to practice it to help improve your sleep — and muscle and joint pain.

What is progressive muscle relaxation?

PMR is a relaxation technique where you gently contract (tense) and then relax different muscle groups throughout your body. Developed by physicians in the early 20th century, PMR operates on the principle that mental calmness can naturally follow physical relaxation. 

Like guided breathing and other relaxation techniques, the goal of PMR is to interrupt the loop of tension between your body and mind. This can help calm your nervous system.

PMR is “progressive” because you work through muscle groups in sequence, typically starting at your toes and slowly moving up to your head. You don’t need any special equipment for PMR and you can do it while lying in bed. This makes progressive muscle relaxation an easy relaxation strategy to incorporate into your bedtime routine. 

How does progressive muscle relaxation help you sleep?

Using progressive relaxation for sleep is like hitting your body’s 'reset' button. “It helps switch your body out of 'fight or flight' mode (where you feel stressed or alert) and into 'rest and digest' mode. This signals to your body that it is safe to calm down and get ready for sleep," Dr. Loving explains. 

Calming the body

Activating the parasympathetic nervous system slows your heart rate, deepens breathing, reduces stress hormones, and promotes relaxation. This soothing approach allows for an easier transition into restorative sleep.

Calming the mind

The focused attention on identifying and releasing tension in specific muscle groups also helps create a meditative state, directing attention away from racing thoughts, worries, and to-do lists. 

PMR also offers a variety of benefits that support better sleep. For example, research finds that PMR is effective in reducing stress, anxiety, and depression — all of which can help you get better sleep. It can also help you manage chronic pain and headaches, and reduce the frequency of migraines. By promoting deeper relaxation and reducing anxiety that can wake you up, PMR also supports longer sleep with fewer interruptions.

How to practice progressive muscle relaxation: a step-by-step guide

If you’re wondering how to do progressive muscle relaxation, this step-by-step guide can help. Doing a full-body session usually takes 10-20 minutes, so aim to give yourself about that amount of time in a place where you’re unlikely to be disturbed. 

• Get comfortable. Lie down on a comfortable surface, like a bed or couch, or sit in a firm chair with good back support, keeping both feet flat on the floor. If lying on your back, support your head and neck as needed, and place a pillow under your knees to make your lower back more comfortable. 

• Start noticing. Before you begin, notice the weight of your body. Take a few slow, deep breaths. Each time you exhale, think about feeling “heavy” as you lie still. 

• Go one body part at a time. Focus your attention on the muscles to be relaxed and work through them one group at a time. Here’s an example:

  • Feet: Curl your toes under gently.

  • Lower legs: Tighten your calf muscles.

  • Upper legs: Squeeze your thigh muscles.

  • Bottom: Squeeze your glutes (buttocks).

  • Belly: Tighten your stomach muscles.

  • Hands and arms: Make fists and tighten your arms.

  • Shoulders: Shrug your shoulders up toward your ears.

  • Face: Scrunch up your nose and eyes.

• Tense then release. Tense the muscles for 5-10 seconds, then release the tension completely. Notice the difference between the muscles when they’re contracted and when they’re relaxed. 

• Breathe naturally. Keeping the breath flowing can help promote deeper relaxation. 

• Keep in mind that less is more. You only need mild tension — not strain — to notice where your body holds tension and how it feels when those muscles relax. “There’s nothing magical about squeezing your muscles really hard, especially right before bed or in an area of the body that might already be feeling tender,” says Dr. Loving. This is especially true when you get to a sensitive area. “Start with a very slight tension and then increase the tension over the course of 3-5 seconds to a level that feels ok for you,” advises Dr. Loving. 

• Return focus to your breath. Once you’ve completed PMR, continue to focus on your breathing until you drift off to sleep.

More tips for progressive muscle relaxation

PMR is considered one of the easier and most effective relaxation techniques to learn. Many people get the hang of it within just a few sessions. 

These tips can help get you started:

• Practice nightly: Make PMR part of your bedtime routine, so your body learns it is a signal for sleep. Consistency is key to creating a habit and amplifying results. 

• Practice during the day too: Even when you feel calm, practicing helps you master the technique and recognize your tension patterns. Choose a time when you’re reasonably alert, so it’s easier to learn the steps.

• Wear comfortable clothing: Choose loose, lightweight pajamas or sleepwear. An eye mask can help block out distractions.

• Consider guided audio: Many people find audio recordings helpful when starting. You can try a progressive muscle relaxation guided meditation.  

• Repeat as needed: If you’re still awake after completing, keep your eyes closed, focus on your relaxed muscles, and go through the sequence again if needed. You can also practice a different relaxation technique, such as deep breathing exercises, mindfulness meditation, or guided imagery to encourage sleep.

• Be patient: Notice small changes and give your nervous system time to learn how to shift from tension to relaxation more efficiently. 

• Modify intensity: If you notice cramping or discomfort, skip that specific muscle group or tense with less intensity.

• Try visualization: To increase your success with PMR, Dr. Loving suggests integrating visualization. He shares, “During relaxation, visualize yourself waking up feeling refreshed and moving with ease.”

How progressive muscle relaxation supports movement and exercise

Sleep and movement support each other. Better sleep supports more effective exercise, and regular movement improves sleep quality. 

In addition to providing improved rest (and the accompanying energy boost), PMR can help you identify where you hold tension in your body. 

This awareness can be valuable during physical therapy by helping you identify areas of tension that may contribute to your symptoms so you can work with a physical therapist to address them. 

Chronic muscle tension can limit your range of motion and contribute to pain throughout your body. Releasing this tension through PMR can help restore mobility and break the pain cycle. “Whether you struggle with musculoskeletal issues like back or arthritis pain, or with stress and anxiety‑related issues like tension headaches or jaw clenching, PMR may be worth trying,” says Dr. Loving.

When to see a doctor

PMR is generally safe and typically has no side effects for most healthy people. But consult a healthcare provider if you:

• Have severe or chronic insomnia that doesn’t improve with PMR and good sleep hygiene

• Experience persistent daytime fatigue despite getting adequate sleep 

• Have symptoms of sleep apnea (loud snoring, gasping during sleep, morning headaches)

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

Resources

1. Khir, S. M., Yunus, W. M. A. W. M., Mahmud, N., Wang, R., Panatik, S. A., Sukor, M. S. M., & Nordin, N. A. (2024). Efficacy of progressive muscle relaxation in adults for stress, anxiety, and depression: A systematic review. Psychology Research and Behavior Management, 17, 345–365. doi:10.2147/PRBM.S437277

2. Meyer, B., Keller, A., Wöhlbier, H.-G., Overath, C. H., Müller, B., & Kropp, P. (2016). Progressive muscle relaxation reduces migraine frequency and normalizes amplitudes of contingent negative variation (CNV). The Journal of Headache and Pain, 17, Article 37. doi:10.1186/s10194-016-0630-0

3. Mirgain, S. A., & Singles, J. (2024, May 1). Progressive muscle relaxation. Whole Health Library.  https://www.va.gov/WHOLEHEALTHLIBRARY/tools/progressive-muscle-relaxation.asp

4. Progressive muscle relaxation: Step-by-step guide. (2025, December 18). The Mindfulness App.  https://www.themindfulnessapp.com/articles/progressive-muscle-relaxation-step-by-step-guide

5. Simon, K. C., McDevitt, E. A., Ragano, R., & Mednick, S. C. (2022). Progressive muscle relaxation increases slow-wave sleep during a daytime nap. Journal of Sleep Research, 31(5), Article e13574. doi:10.1111/jsr.13574