biohacksJun 11

Easier Sleep Through Progressive Muscle Relaxation

Tensing and releasing your muscles before bed actually works. It triggers your body's rest response, dropping cortisol and heart rate fast. If you track HRV, you'll see the numbers shift.

Here's what to do: (1/3)

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Before bed, tense each muscle group for 7 seconds, then let go for 15. Start at your feet and move up. Do this for 10 minutes every night for two weeks. Log your HRV and how long it takes you to fall asleep each night. Then compare week one against week two.

Most people forget the jaw and forehead. Don't. That's where a lot of tension hides. Adding 4-7-8 breathing on top of this makes it even more effective. (2/3)

Jun 11 at 12:19pmWeb
Show threadbiohacksJun 11

After two weeks, most people fall asleep 20-30% faster and wake up feeling more recovered. Your sleep tracker will back that up.

#Biohacking #PeakPerformance #Optimization #SleepHacks #Recovery #Wellness #StressManagement #HRV #MentalClarity #Health (3/3)