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Does progressive muscle relaxation help you sleep?

A 2026 review of 31 trials found progressive muscle relaxation improved sleep quality and eased anxiety, though results varied widely.

Published October 2026

Short answer

Moderate evidence that it improves sleep quality and eases anxiety in the short term, though studies disagree widely. Evidence grade B (Moderate). Meta-analyses of randomised trials; downgraded one level for very high heterogeneity (I² 85–92%).

Key takeaways

  • Across 31 randomised trials with 2,277 people, progressive muscle relaxation improved sleep quality compared with control groups [1].
  • Anxiety scores were also lower with the technique, with a standardised effect of -1.11 [1].
  • A second 2026 review found the sleep benefit clear in adults under 55 but not in adults aged 55 and older [2].
  • Some trials gave the technique alongside usual care, so the evidence shows a benefit over routine care, not over other treatments [3][4].
  • Few trials reported harms, and one COVID-19 review called the long-term safety of the technique uncertain [5].

The short version

Progressive muscle relaxation, or PMR, means tensing and then relaxing muscle groups, which helps people notice and reduce physical tension [6]. In a 2026 review of 31 randomised trials with 2,277 people, it improved sleep quality and lowered anxiety more than control groups did [1]. The evidence is moderate, and the trials disagree widely in size and results.

What the studies show

Sleep. The 2026 review found PMR improved sleep quality, with a standardised effect of -1.74. On the Pittsburgh Sleep Quality Index, a common questionnaire, the average score fell 3.8 points more than in controls [1]. A second 2026 review of 14 trials (957 adults) reported a similar benefit [2]. Single trials agree: in 69 people having chemotherapy, PMR done twice a day for eight weeks gave better sleep scores than routine care [3]. In 72 people with rheumatoid arthritis, six weeks of PMR improved sleep and fatigue, while the control group did not change [7].

Anxiety. The 2026 review found anxiety scores fell more with PMR than in controls, with a standardised effect of -1.11 [1]. In 67 COVID-19 patients, sessions twice a day for five days reduced anxiety compared with controls [8]. In 57 children with ADHD, adding PMR to sleep hygiene training gave bigger anxiety improvements than sleep hygiene training alone [9].

Other uses. A 2024 review of 12 trials in 1,047 cancer patients found PMR improved fatigue, anxiety, depression and sleep quality more than routine nursing care. The review rated the evidence for fatigue and sleep as low certainty [10]. In 60 people after open heart surgery, PMR done twice a day for three days lowered pain and improved sleep more than usual care [11].

The nuances

Results varied widely between trials. The pooled sleep and anxiety results had very high heterogeneity, with I² between 85% and 92%, a measure of how much the studies disagree [1].

The benefit was not the same for everyone. In the 2026 review of 14 trials, the sleep benefit was clear in adults under 55 but not in adults aged 55 and older. The number of sessions did not clearly change the result [2].

Not every outcome improved. A 2023 review of four COVID-19 trials (227 people) found anxiety improved, but the sleep result was not statistically significant [5].

Several trials were small and short, such as a five-day trial with 67 people [8]. A 2025 network meta-analysis of 19 trials in postpartum women ranked PMR second, after foot reflexology, for sleep in the first three months. Network comparisons are indirect, so treat that ranking with care [12]. In COPD, a 2026 review found PMR improved sleep in the two trials that tested it, too few to rank it against other treatments [13].

What this means for you

In the trials, PMR was given alongside usual care rather than in place of it [3][4]. Few trials reported harms. One COVID-19 review noted that one patient's condition worsened, and its authors called the safety and long-term effects of PMR uncertain [5]. No data on pregnancy, breastfeeding or medicine interactions were found in the studies read for this article, so check with a doctor first if you are pregnant, have a health condition or take medicines.

For the full list of studies, see the progressive muscle relaxation page. Other relaxation methods have their own pages: meditation and breathing exercises.

Go deeper

  • Progressive Muscle Relaxation — Progressive muscle relaxation (PMR) improves sleep quality and eases anxiety in pooled randomised trials, with a moderate level of evidence.
  • Sleep — Expert panels advise 7 to 9 hours of sleep a night for adults.
  • Meditation — Mindfulness-based meditation programmes have the best-supported benefit for stopping depression from coming back: in pooled trials, relapse risk was about 31%…
  • Breathing Exercises — Slow breathing at about 6 to 10 breaths a minute lowers blood pressure a modest amount in pooled trials, and short trials report less anxiety and stress and be…

References

  1. Progressive muscle relaxation technique improves sleep quality and mental health: A systematic review and meta-analysis of randomized controlled trials.. J Psychosom Res, 2026.
  2. The effects of progressive muscle relaxation on sleep quality in adults: a systematic review and meta-analysis of randomized controlled trials.. Front Public Health, 2026.
  3. The Effect of Progressive Muscle Relaxation Exercises on Sleep Quality in Cancer Patients Undergoing Chemotherapy: A Randomized Controlled Study.. Semin Oncol Nurs, 2024.
  4. The effect of progressive muscle relaxation on anxiety and sleep quality in burn patients: A randomized clinical trial.. Burns, 2020.
  5. Progressive muscle relaxation exercises in patients with COVID-19: Systematic review and meta-analysis.. Medicine (Baltimore), 2023.
  6. Effectiveness of relaxation techniques for stress management and quality of life improvement in cardiovascular disease and hypertensive patients: a systematic review.. Psychol Health Med, 2025.
  7. The effect of progressive muscle relaxation on sleep quality and fatigue in patients with rheumatoid arthritis: A randomized controlled trial.. Int J Nurs Pract, 2023.
  8. The effects of progressive muscle relaxation exercises on the anxiety and sleep quality of patients with COVID-19: A randomized controlled study.. Perspect Psychiatr Care, 2021.
  9. A randomized controlled trial of effects of sleep hygiene training and progressive muscle relaxation training in children with ADHD.. Sleep Med, 2024.
  10. The efficacy of progressive muscle relaxation training on cancer-related fatigue and quality of life in patients with cancer: A systematic review and meta-analysis of randomized controlled studies.. Int J Nurs Stud, 2024.
  11. Effects of Progressive Muscle Relaxation on Pain and Sleep: Randomized Controlled Study.. Pain Manag Nurs, 2026.
  12. Comparative effectiveness of nonpharmacological interventions on postpartum maternal sleep quality: a systematic review and network meta-analysis.. J Clin Sleep Med, 2025.
  13. What is the most effective non-pharmacological treatment for poor sleep quality in Chronic obstructive pulmonary disease patients? a systematic review.. Sleep Breath, 2026.