Have you ever tossed and turned in your bed at night, struggling to fall asleep? Have you ever wondered if muscle relaxation has something to do with it? If so, You are not alone!

Muscle relaxation plays an important part in enjoying that deep slumber. If your muscles are tense, your whole body remains in a state of alertness. How in the world would you be able to enjoy a sound sleep at night?

On the other hand, when your muscles relax, it sends a signal to your brain, and you drift off into the valley of sleep. So, let’s understand more about how muscle relaxation affects sleep and what you can do to achieve better rest.

Science Between Muscle Relaxation and Sleep

Our bodies and minds are deeply connected. When our muscles are tense due to stress or daily activities, they signal our brain to stay alert. This results in the release of cortisol and triggers the fight-or-flight mode, which increases the body’s heart rate, breathing rate, and stress level.

Conversely, when one is relaxed, the parasympathetic nervous system is activated, which slows the heart rate and induces deep, calm breathing. At the same time, it increases the production of sleep-inducing hormones like melatonin, which causes people to enjoy sound sleep and wake up feeling refreshed.

How does Muscle Relaxation help Improve Sleep Quality?

When your muscles are relaxed, they impact your sleep quality in a lot of ways:

  1. When your body is relaxed, so is your mind, which lowers the release of stress-inducing hormones.
  2. When muscles are relaxed, they enhance deep sleep or slow-wave sleep. This type of sleep helps the body recover and is vital for achieving a more coherent memory.
  3. When your body is relaxed, there would be less turning and tossing in the bed.
  4. If your muscles are tight, you will feel discomfort, which leads to frequent awakening at night. On the other hand, if your muscles are relaxed, you can get a good night’s sleep.

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Effective Muscle Relaxation Techniques for Better Sleep

Here are some of the effective muscle relaxation techniques that you can try to sleep like a baby at night:

1- Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is the process of initially tensing muscles and gradually relaxing them one by one. This signals the brain that it is time to drift off into sleep.

Studies also point out that people who practiced PMR not only fell asleep faster but also reported an overall improvement in their sleep quality.

Now, to achieve PMR, you must lie down in a comfortable position on your bed. Now, starting from your toes, focus on tensing and relaxing your toes. Make sure to breathe deeply while doing so. Now, continue the same from your legs, abdomen, and arms till you reach your face.

2- Deep Breathing

Deep breathing can also help your body relax, and the 4-7-8 breathing technique is a good way to start. What you gotta do is to inhale through your nose for 4 seconds. Afterward, hold your breath for 7 seconds and exhale through your mouth for 8 seconds.

Repeating this process 5-10 times is recommended to help your body relax and drift into a deep slumber.

3- Stretching Exercises

Stretching exercises before bed relax muscles and improve blood circulation. Try yoga poses like child’s pose, forward bend, and legs up-the-wall for better sleep.

A national survey showed that over 55% of people who practiced yoga reported that it helped them sleep better at night. Moreover, over 85% claimed it reduced their stress.

4- Massage Therapy and Warm Bath

Massage improves blood circulation and reduces muscle soreness, relaxing muscles. You can use a massage roller or self-massage to relieve shoulder, neck, and back tension.

Studies show that massaging helps reduce cortisol, a stress hormone, by 31%. Moreover, it increases the neurotransmitters serotonin and dopamine levels by 38% and 21%, respectively.

Thus, muscle relaxation significantly impacts sound sleep. So, what are you waiting for? Incorporate strategies like progressive muscle relaxation, yoga, and massage into your daily routine to relax your muscles. Take a deep breath, relax, and prepare for the best night experience.