The goal progressive muscle relaxion exercises is to allow you to know the difference between how your muscles feel when they are tensed and when they are relaxed, so you can tell when you’re tense during the day and use it as a means to relax when you are trying to get to sleep.

All you have to do is lie down on your bed and get comfortable, then you are going to tense up all the muscles of one part of your body at a time, hold it for a few seconds, then completely relax the muscles. Work up from your feet to your head.

For example, tense the muscles of your left foot, hold for 3 seconds, then relax. Then do the same for your left calf, thigh, the entire leg, then the same for your right foot, calf, thigh and entire leg. Proceed to your buttocks, lower back, stomach, chest, back, then each of your arms from your hands, then your whole arm, to your neck, jaw, and finally your facial muscles.