For a tense, alert body
Release Body Tension Before Sleep
Move from toes to face, tense briefly, and release with intention to help your nervous system register safety and heaviness.
Best for
My body feels tight, restless, or physically braced even though I am tired.
Method
Progressive muscle relaxation
Why it may help
Some nights the body is carrying the anxiety. Progressive relaxation helps convert vague physical alertness into a noticeable release response.
Night use
Start the tool first. Read the rest later if you want. The dim and black-screen controls will appear inside the session.
3 min
Somatic Relaxation
Progressive Muscle Relaxation
If your jaw, shoulders, chest, or legs feel tight, start with the body instead of trying to think your way out of wakefulness.
We will move through 8 areas from toes to face. Tense briefly, then release fully.
Takes about 3 minutes
Clenched jaw, shoulders, chest, or legs
Restlessness that feels more physical than mental
Nights when you need clear guidance and pacing
Related reading
Learn the problem behind the symptom.
Blog article
How to Stop Racing Thoughts at Night: An Evidence-Based Guide to Turning Off Your Brain
Can't turn off your brain to sleep? Explore evidence-informed techniques, including cognitive shuffling and brain dumping, to quiet an anxious mind at night.
Blog article
What to Do If Your Body Feels Tense Before Sleep
When bedtime tension lives in your jaw, shoulders, chest, or legs, mental advice alone may not help. Start with the body instead.
FAQ
Questions people ask before trying this tool.
What if I cannot tell where I am tense?
That is common. Progressive muscle relaxation helps by making tension more obvious through contrast: brief contraction followed by a clearer release.
Can I skip parts of the body scan?
Yes. If a certain area is uncomfortable, move on. The goal is a gentler nervous system, not perfect completion.
Important
This is support for a hard night, not a promise of sleep.
These tools are designed for rough nights, bedtime worry, and temporary wakefulness when you need something gentle and immediate.
They are not medical treatment and they will not solve every kind of sleep problem. If sleep trouble is frequent, severe, or lasting for months, it is worth talking to a clinician.