Struggling with Sleep?

We all need it. We all want it. And for many people right now, it feels just out of reach—whether it’s falling asleep, staying asleep, sleeping too much, or not enough. Kids, teens, adults… no one seems to be immune.

There are lots of reasons sleep can get disrupted, and we know how critical it is for our wellbeing. So, what can actually help?

Here’s one thing: our bodies need to be physically relaxed in order to fall asleep. You can’t drift off easily when your muscles are tight and constricted—and many of us are walking around far from relaxed.

One tool that helps to get us to sleep? Progressive muscle relaxation.
It’s a bit like using brute force to trick your body into switching off. You can use it at bedtime, or if you wake up in the middle of the night and can’t get back to sleep. Try it tonight and see what happens.

Before you begin, start with a simple bedtime routine. Beds are for sleeping, not scrolling. If you’re going to read, sit up rather than lying down. Get into a sleep routine: brush teeth, toilet, into bed, lights off.

Then try this:
Scrunch your toes tightly for a count of five, then release. Notice the difference in sensation, the shift from tension to relaxation. Scrunch again, count to five, and release.

Now work your way up your body: feet, legs, glutes, stomach, shoulders, arms, hands and even lastly your face. Two rounds of scrunch-and-release per area. Then go back down the same way, all the way to your toes. You may even be asleep before you get back down to your toes.

It’s simple. It’s physical. And it just might help.