How progressive muscle relaxation works, and how it benefits sleep.
. Meditation normally is tough for me, but the chance to combine movement and mindfulness felt like something I could manage.1. Establish a breath patterncalms the nervous system
Because this meditation is all about focusing on the mind and the body at the same time, Dr. Gill advises doing it at the same time each day to build a habit and to make it easier to concentrate on the connection as part of a routine. She also advises doing this close enough to when you're actually getting in bed to usher sleep in easily. It typically took me 10 or 15 minutes to complete, but Dr.
I'd compare how long it took me to fall asleep on the days I did the relaxation against my existing baseline. In order to fit the meditation into my existing bedtime routine , I would start the going-to-bed process about 30 minutes earlier than usual. I was surprised by how at ease I felt after night one...I climbed into bed, and the next thing I remembered, I was waking up in the morning.
As the week progressed, I kept working through the routine at my designated time and reaping the benefits of a quick, blissful tumble into sleep after the rest of my routine. I also found that reading beforehand put my mind in a state to concentrate more easily, so maybe that was a helpful tool. I often toss and turn in bed, but I didn't notice as much during the week I tried progressive muscle relaxation.
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