Practice muscle relaxation
This reduces muscle tension and lowers anxiety.
What You'll Do
Spend 2 minutes doing deep breathing while tensing and relaxing each muscle group, starting from your toes to your head.
Scientific Basis
Performing a progressive muscle relaxation (PMR) body‑scan exercise for 15 minutes before sleep lowered anxiety by ~30% in trainee nurses, calming mood by reducing muscle tension and stress arousal.
Carver, M. L., & O’Malley, M. (2015). Progressive muscle relaxation to decrease anxiety in clinical simulations. Teaching and Learning in Nursing, 10(2), 57–62.The Science of Impact
Reducing anxiety by ~30% can enhance performance and wellbeing in high-stress professions.
Lower anxiety levels may lead to improved sleep quality, which is crucial for overall health.
Effective stress management techniques like PMR can reduce healthcare costs associated with anxiety disorders.
Pro Tips
Practice progressive muscle relaxation for 15 minutes before bedtime.
Incorporate deep breathing exercises during PMR to enhance relaxation.
Engage in PMR at least 3 times a week for optimal results.