UNOP-Rule 12 Progressive Unwind - Bedtime Muscle Relaxation
- Dr Harakech
- Mar 16
- 3 min read
Updated: 3 days ago
End your day with a soothing body-tension release that primes your mind for deep, restorative sleep.
A U365 5MTS Microlearning 5 MINUTES TO SUCCESS UNOP Neuro-Hack |
How to Do It (Steps)
Full-Body Tense & Release (4 minutes): Working from your feet up, inhale and tense each muscle group (feet, calves, thighs, arms, shoulders, face) for 5 seconds, then exhale and release.
Steady Rhythmic Breathing (1 minute): Breathe in for a count of 4, out for 4, letting any remaining tension slip away.
5M2S Key Point
This mindful tension-release sequence helps quiet the mind and reduce restlessness.
Origine
A long-used technique in clinical settings, Progressive Muscle Relaxation (PMR) was popularized by Dr. Edmund Jacobson in the 1930s.
Science-Backed
For UNOP Neuro-Hack 12 Progressive Unwind: Bedtime Muscle Relaxation
PMR Efficacy: Studies in Behavior Therapy show PMR can reduce anxiety and improve sleep.
Sleep Optimization: Aligns with general sleep-hygiene practices recommended by major sleep research labs. American Academy of Sleep Medicine
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