Psychological recovery: Progressive muscle relaxation (PMR), anxiety, and sleep in dancers

The current study was designed to test the efficacy of progressive muscle relaxation (PMR) in improving the sleep onset latency (SOL) of full time dancers. A pre and post intervention study design examined sleep duration and efficiency, and change in SOL as a function of trait anxiety using PMR for the intervention. Twelve female dancers aged 18–23 years were recruited from the Queensland University of Technology dance programme. Trait anxiety was differentiated into social evaluation, physical danger, and ambiguous dimensions using the Endler Multidimensional Anxiety Scale-Trait (EMAS-T) scales. Sleep parameters were monitored using wristwatch actigraphy over a 14 day period with a PMR intervention in Week 2. Sleep duration and efficiency were compared to published data, and improvements in SOL were examined for those with poorer baseline SOL and higher trait anxiety. Sleep duration and efficiency in this sample did not significantly differ to that of previously published data from athlete and dance samples. Participants with high trait social evaluation anxiety showed a statistically significant decrease in SOL from Week 1 to Week 2 (Z = −2.02, p = .04), with a large effect size (r = .90) following PMR training. Sleep needs of full time dancers differ to those of the general population. PMR is indicated as an effective strategy for improving SOL in higher trait social evaluation anxiety elite performers. Replication with a large randomised controlled trial and an athlete sample is needed.