btw progrssive relaxation is when you lay on a soft surface and you concentrate all your thoughts onto parts of your body…once you’ve done that you tense you muscle groups systematicly then relax them…then when your done your body will feel heavy and it will feel tired, then usually you’ll fall asleep…
Step 1: Lay on a flat, soft surface, without any blankets on you, and a pillow under your head, make sure the room is VERY dark
Step 2: Slowly concentrate and think about how your muscles in certain parts in your body feel, first start with your legs (do they feel relaxed, tight, sore?), after about a minute move to the next body group your abdominal region (how does it feel?), next group is arms and hands (how do they feel), next region chest (how does it feel), next face (how does it feel?)
Step 3: Strongly concentrate and tense each muscle group for about 3 minutes, then relax the group for about a minute. Tense the muscle groups in this order: Legs for 3 minutes, relax, Abdominal region for 3 minutes, relax, arms for 3 minutes, relax, chest for 3 minutes, relax, face for 3 minutes, relax
Step 4: Concentrate on how your whole body feels, if this was sone correctly, you should feel really heavy (like you don’t wan’t to or can’t move) and should fall asleep shortly!
Enjoy your sleep!