Overview
What is it?
Progressive Muscle Relaxation (PMR) is a relaxation technique developed by Edmund Jacobson in the 1920s. It involves systematically tensing and relaxing different muscle groups in sequence, combined with deep breathing, to achieve physical and mental relaxation. PMR is not naturally occurring but is a structured method designed to reduce stress and promote relaxation.
How does it work?
PMR works by reducing the activity of the sympathetic nervous system, which is responsible for the body's 'fight or flight' response. By tensing and then relaxing specific muscle groups, PMR helps to release physical tension and promote a state of calm. This process can reduce stress, anxiety, and physical arousal, making it easier to fall asleep and stay asleep.
What are the benefits?
PMR has been shown to improve sleep quality by reducing stress and anxiety, which are common contributors to sleep disturbances. It can also help reduce symptoms of conditions like night-eating syndrome (NES), depression, and anxiety, all of which can negatively impact sleep. Additionally, PMR has been found to reduce nightmare frequency and intensity, leading to better overall sleep quality.
Effectiveness
What does the research say?
Research supports the effectiveness of PMR for improving sleep. For example, a study involving COVID-19 patients found that PMR significantly improved sleep quality after just 5 days of practice . Another study on patients with nightmare disorder reported an 80% reduction in nightmare frequency, with some participants experiencing complete elimination of symptoms . In hemodialysis patients, PMR combined with cognitive behavioral therapy (CBT) led to significant improvements in insomnia severity and sleep quality .
Side Effects
None reported in most studies
Most studies on PMR do not report any side effects, making it a safe and well-tolerated intervention for improving sleep .
Worsening of clinical status in one case
In one study involving COVID-19 patients, a single case of worsening clinical status was reported, but the evidence is insufficient to draw firm conclusions about the safety of PMR in this population .
Evidence
Clinical Studies & Trials
[1] Disordered eating and obesity: associations between binge-eating disorder, night-eating syndrome, and weight-related comorbidities.
This review discusses PMR as a treatment for night-eating syndrome (NES), highlighting its role in reducing stress and improving sleep quality.
View study[2] Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19.
This study found that PMR improved sleep quality and reduced anxiety in COVID-19 patients after 5 days of practice.
View study[3] Best practice guide for the treatment of nightmare disorder in adults.
This review highlights the effectiveness of PMR in reducing nightmare frequency and improving sleep quality.
View study[4] The efficacy of progressive muscle relaxation training on cancer-related fatigue and quality of life in patients with cancer: A systematic review and meta-analysis of randomized controlled studies.
This meta-analysis explores the use of PMR for cancer-related fatigue, which often includes sleep disturbances.
View study[5] Efficacy of Cognitive Behavioral Therapy Combined with Jacobson Progressive Muscle Relaxation in Improving Sleep Quality and Overall Well-Being in Hemodialysis Patients with Insomnia: A Randomized Controlled Trial.
This study found that PMR combined with CBT significantly improved sleep quality in hemodialysis patients with insomnia.
View study[6] Comparison of integrated group therapy and group relaxation training for fibromyalgia.
This study tested the efficacy of relaxation techniques, including PMR, in patients with fibromyalgia, a condition often associated with sleep disturbances.
View study[7] Progressive muscle relaxation exercises in patients with COVID-19: Systematic review and meta-analysis.
This meta-analysis found that PMR improved sleep quality in COVID-19 patients, with minimal reported side effects.
View study[8] The effect of progressive muscle relaxation on sleep quality and fatigue in patients with rheumatoid arthritis: A randomized controlled trial.
This study investigated the effects of PMR on sleep quality and fatigue in patients with rheumatoid arthritis.
View study[9] Psychological aspects of cardiac arrhythmia.
This review discusses the role of psychological factors, including relaxation techniques like PMR, in managing conditions like cardiac arrhythmia, which can affect sleep.
View study