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Progressive muscle relaxation technique improves sleep quality and mental health: A systematic review and meta-analysis of randomized controlled trials

PRISMA 2020 systematic review and meta-analysis (31 RCTs, n=2,277 adults) reports PMR improves pooled sleep quality versus controls (SMD −1.74; 95% CI −2.14 to −1.34; I²=92.1%), PSQI mean difference −3.79 points (−4.78 to −2.79; I²=94.2%), anxiety SMD −1.11 (−1.69 to −0.53), and quality-of-life SMD 1.32 (0.53 to 2.12)—authors note high heterogeneity but consistent direction on sensitivity analyses.

Design

  • Included: RCTs in adults measuring sleep quality with progressive muscle relaxation (PMR) vs any control
  • Corpus: 31 trials, 2,277 patients
  • Outcomes pooled: global sleep quality (SMD or MD depending on instruments), PSQI, anxiety, quality of life
  • Heterogeneity: I² commonly >80–90% across primary pooled outcomes—read forest plots and subgroup tables in full text before quoting point estimates as precise expectations for an individual.

Abstract-reported pooled effects (favor PMR)

  • Sleep quality (generic pooled SMD): −1.74 (95% CI −2.14 to −1.34)
  • PSQI: MD −3.79 (95% CI −4.78 to −2.79)
  • Anxiety: SMD −1.11 (95% CI −1.69 to −0.53)
  • Quality of life: SMD 1.32 (95% CI 0.53 to 2.12)

Practical translation (non-prescriptive)

Typical programs in the literature range from single brief sessions through multi-week training; Jacobson-style full-body scans and abbreviated PMR variants are dose/format variation under one protocol family here—not separate slugs.

Evidence hygiene

  • Controls differed across trials (waitlist, education, treatment as usual)—pooled SMD magnitude can inflate when passive comparators dominate; always read risk-of-bias and per-arm n.
  • Do not equate PMR with mindfulness meditation (meditation-practice) or paced breathing (slow-breathing, breathing-exercises)—those are different intervention classes with partially overlapping outcomes.

Outcomes

  • Pittsburgh Sleep Quality Index Score
    PMR vs controls: PSQI mean difference −3.79 (95% CI −4.78 to −2.79; I²=94.2%; 31 RCTs, n=2,277).
  • Effect Size (Cohen's d / SMD)
    PMR vs controls: pooled sleep-quality SMD −1.74 (95% CI −2.14 to −1.34; I²=92.1%) and anxiety SMD −1.11 (95% CI −1.69 to −0.53); QoL SMD 1.32 (95% CI 0.53 to 2.12)—high heterogeneity.
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