Progressive Muscle Relaxation

Rise – Sleep Better uses different techniques to help improve your sleep. All of our techniques are evidenced-based and provided to you by experts in their field. One of those techniques is Progressive Muscle Relaxation and is delivered by Jane Bozier.

Read on to learn more about this amazing technique.

1) What Is Progressive Muscle Relaxation

Progressive Muscle Relaxation is a technique that has been around since the turn of the 20th Century and first came to prominence in 1929 when American physician Edward Jacobson published a book called Progressive Relaxation. Interestingly, according this wikipedia article, it helped popularise the world ‘relax.’

The principle behind it is straightforward. It identifies muscular tension as a result of anxious thoughts and so if you can find a way to reduce tension in the muscles you can lessen the impact of those anxious thoughts.

Over the years it has been used to treat anxiety and, more recently, as a tool to help with insomnia. By tensing and relaxing muscle, we can reduce stress and tension in the body and shift the mind’s focus away from distracting thoughts.

2) Progressive Muscle Relaxation: The Research

A study in the Journal of Abnormal Psychology, first published in 1973, showed that subjects who underwent Progressive Muscle Relaxation fell asleep more quickly than the control group. The study looked at a group of insomniacs who had problems falling asleep and experienced three treatment sessions.

The following, year, in 1974, researchers compared the effects of Progressive Muscle Relaxation with a control group amongst people who suffered with insomnia. They found that subjects who used Progressive Muscle Relaxation reported better sleep than the control group. In a 6-month follow up study they also showed that the effects had lasted and subjects were falling asleep more quickly.

3) Progressive Muscle Relaxation In Rise

In Rise, sleep expert Jane Bozier, delivers the Progressive Muscle Relaxation technique. Each guide will help you stretch and relax successive areas of the body and this aims to reduce the physical tension the body holds. As tension reduces it should be easier to relax and fall asleep.

Jane is a mental health nurse with an Msc in Mindfulness Based Approaches. She also provides our Guided Imagery technique.

It’s worth noting that this technique might not work for everyone. That’s why, in Rise, we try to provide a range of techniques and help our users find the one that works best for them. If you want to experience the Progressive Muscle Relaxation approach to sleep yourself, try Rise today.

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Tom Williams