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Skip Navigation LinksHow to Sleep Better - Sleep Relaxation ExercisesMuscle Relaxation

Muscle Relaxation

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If your muscles are tense, it is difficult to sleep.

Feeling tense? Try these muscle relaxation techniques before you go to bed. You can listen to them now, download them for later, or print them out to read as you go.

It's best to practice these relaxation techniques at home in a comfortable place where you can close your eyes, forget about your problems and relax.

  • Intro to Muscle Relaxation (4:26)
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      Intro to Muscle Relaxation
      Before you begin, follow these steps to get the most out of the muscle relaxation techniques:

      1. Find a quiet place where you won't be disturbed.
      2. Dim the light in the room.
      3. Be comfortable. Sit in a chair, or lie down on your bed.
      4. Wear loose-fitting clothing and remove your shoes.
      5. Take a few deep breaths.

  • Muscle Group : Arms (2:09)
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      Muscle Group : Arms

      1. Make a fist with your left hand without lifting your arm. Make it tighter and tighter. Note how the feeling gets uncomfortable as the tension moves around your hand, forearm, and biceps.
      2. Now, relax. Open your hand. Feel the tension pouring out from that area.
      3. Repeat using your right hand. Then return to the left hand, and repeat.

  • Muscle Group : Face (2:26)
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      Muscle Group : Face

      1. Open your eyes and raise your eyebrows hard. Your forehead will wrinkle. Hold that pose. Feel the tension move to your brow, and then up into your scalp. Now, relax.
      2. Pull your eyebrows down, and frown hard. Notice the feeling of strain spreading over your forehead. Now, relax. Let your brow become smooth again.
      3. Next, close your eyelids hard. Feel the tension around your eyes, forehead, and scalp. Now, relax.
      4. Clench your teeth. Feel the tension in your jaw move toward your ears. Now, relax your bite. Your lips should gently part.
      5. Now, press your tongue against the roof of your mouth. Feel the pressure in the back of your mouth and chin. Now, relax.
      6. Purse your lips into an "O." Feel the tightness overtake your forehead, scalp, eyes, tongue, and lips. Now, go loose-lipped.
      7. Next, press your head as far back as it can comfortably go. Feel the tension in your neck.
      8. Roll your head very slowly to the right. Hold it, and then roll it very slowly to the left. Feel the stress move and then disappear with each position.
      9. Now, straighten your head and bend it forward until your chin touches your chest. Feel the tension in your throat and the back of your neck.
      10. Return your head to a comfortable position.
      11. Now, shrug your shoulders high, and hold. Relax. As your shoulders drop, feel relaxation spread through your neck, throat, and shoulders.

  • Muscle Group : Stomach (1:14)
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      Muscle Group : Stomach

      1. Breathe in and fill your lungs completely.
      2. Hold your breath. Feel where the tension is.
      3. Now exhale, let your chest become loose as you let your breath leave your lungs gently, and without effort.
      4. Again, inhale and exhale. You should feel more and more tension draining away.
      5. Next, tighten your stomach. Try to force breath into your tight stomach. It's difficult. Keep it difficult by pressing your hands on your belly. Make sure the stomach doesn't expand. Hold...Now, let out your breath.
      6. Now arch your back. (Do not put strain on your spine!) Keep the rest of your body as relaxed as possible. Focus on the tension in your lower back. Now, relax, deeper and deeper.

  • Muscle Group : Legs (3:29)
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      Muscle Group : Legs

      1. Tighten your buttocks and thighs. Flex them by pressing down your heels as hard as you can.
      2. Relax and feel the difference.
      3. Now, curl your toes downward, making your calves tense. Study the tension. Relax.
      4. Now, bend your toes toward your face, creating tension in your shin. Relax again.

Next: Mental Relaxation Next
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† Maximum benefit is $20 off, on up to 5 prescriptions, depending on your out-of-pocket costs. Not valid for patients participating in Medicare, Medicaid, government (public insurance) programs, or any private payor in the state of Massachusetts and where prohibited by law.
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AMBIEN CR is indicated to help you fall asleep and/or stay asleep.

AMBIEN is indicated for short-term treatment to help you fall asleep.

IMPORTANT SAFETY INFORMATION

AMBIEN and AMBIEN CR are treatment options you and your doctor can consider along with lifestyle changes. When taking either of them, don’t drive or operate machinery. Plan to devote 7 to 8 hours to sleep before being active. Sleepwalking, and eating or driving while not fully awake, with memory loss for the event, as well as abnormal behaviors such as being more outgoing or aggressive than normal, confusion, agitation, and hallucinations may occur. Don’t take it with alcohol as it may increase these behaviors. In patients with depression, worsening of depression, including risk of suicide may occur. If you experience any of these behaviors contact your doctor immediately. Allergic reactions such as shortness of breath, swelling of your tongue or throat, may occur and in rare cases may be fatal. If you have an allergic reaction while using AMBIEN or AMBIEN CR, contact your doctor immediately. Side effects of AMBIEN CR may include next-day drowsiness, dizziness and headache. There is a low occurrence of side effects associated with the short-term use of AMBIEN. The most commonly observed side effects in controlled clinical trials were drowsiness, dizziness, and diarrhea. AMBIEN is taken for 7 to 10 days –or longer as advised by your provider. AMBIEN CR can be taken as long as your doctor recommends. AMBIEN and AMBIEN CR have some risk of dependency. They are non-narcotic.

Please refer to the AMBIEN CR full prescribing information and medication guide.
Please refer to the AMBIEN full prescribing information and medication guide.

Click here for information on drug anti-counterfeiting.

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