Can’t Sleep? Try Tensing Up! 😴💪

When your mind won’t stop spinning at bedtime, your body might be the key to calming it. Progressive Muscle Relaxation (PMR) is a simple mindfulness tool that helps quiet the mind by focusing on physical sensation.

Here’s the cool part: tensing and releasing muscles triggers the release of “hope molecules”—like dopamine, serotonin, and endorphins—which are associated with improved mood, reduced stress, and better sleep (Chekroud et al., 2018). Focusing on your body also helps settle the monkey mind 🐒, pulling your attention into the present moment.

Try this:
While lying in bed 🛏️, take a deep breath.

Tense the muscles in your feet for 5 seconds.

Release and notice the difference.

Move up slowly—legs, stomach, hands, arms, shoulders, face—tensing and releasing one area at a time.

You don’t need to stop your thoughts—just keep coming back to sensation. A few minutes of this, and your body may begin to soften into rest.

👉 Stay tuned for more Monday Mindfulness Content!

Reference:
(Chekroud et al., 2018, The Lancet Psychiatry)