Supplements

Progressive muscle relaxation improves subjective sleep quality in adults

A systematic review and meta-analysis of 14 randomized controlled trials (957 participants) found that progressive muscle relaxation significantly improved sleep quality (Hedges g = -1.24, 95% CI -1.71 to -0.77, p < 0.001). Improvements were seen in both cancer and non-cancer patients, but the effect was not significant in adults aged 55 years and older. The number of PMR sessions was not associated with sleep quality improvements.

Last updated: Aug 25, 2026•0 RCTs•1 Meta-analyses•📖 Read as article →

Evidence Score

Evidence Score49/100
Human RCT☆☆☆☆☆
Meta-analysis★★★☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. The effects of progressive muscle relaxation on sleep quality in adults: a systematic review and meta-analysis of randomized controlled trials.

observational

Li K, Chen S, Liu Y, Yu N · Frontiers in public health (2026)

Participants: N/A
Duration: Not specified in abstract
Intervention: Progressive muscle relaxation (PMR) as a non-pharmacological intervention
Outcome: Subjective sleep quality (measured via various sleep quality scales, likely including PSQI)
Effect Size: Hedges g = -1.24 (95% CI -1.71 to -0.77)
Population: Adults with sleep complaints, including cancer patients and non-cancer patients, across various age groups

Result:

PubMed: 42625730DOI: 10.3389/fpubh.2026.1906525

Mechanism Graph

Progressive muscle relaxation involves tensing and relaxing muscle groups sequentially
↓
This practice reduces physiological arousal and muscle tension
↓
Reduced arousal and tension promote relaxation and facilitate sleep onset
↓
Result: Improved subjective sleep quality

Limitations

  • ⚠High heterogeneity (I² = 85.5%) across studies, indicating variability in results
  • ⚠No significant effect observed in adults aged 55 years and older, suggesting uncertainty in this subgroup
  • ⚠Potential publication bias not fully addressed in abstract

Frequently Asked Questions

Does progressive muscle relaxation improve sleep quality in adults?▼

Yes, the meta-analysis found a significant improvement in sleep quality with a large effect size (Hedges g = -1.24).

Is progressive muscle relaxation effective for older adults?▼

The effect was not statistically significant in adults aged 55 years and older, so its effectiveness in this group remains uncertain.

Does the number of PMR sessions matter?▼

No, meta-regression did not find a significant association between the number of sessions and sleep quality improvement.

Is PMR effective for cancer patients?▼

Yes, significant improvements were observed in cancer patients (Hedges g = -1.17), though the effect was slightly smaller than in non-cancer patients.

Products

Affiliate links coming soon. We only recommend products that match the doses and forms used in the cited research.

References

  1. 1.Li K, Chen S, Liu Y, Yu N. "The effects of progressive muscle relaxation on sleep quality in adults: a systematic review and meta-analysis of randomized controlled trials.." Frontiers in public health, 2026. PMID: 42625730 DOI: 10.3389/fpubh.2026.1906525
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.