Therapies for Insomnia

Alternative and Integral Therapies for Insomnia
Relaxation
Dozens of scientific studies have proven that the relaxation is an effective treatment for insomnia.

How Does Relaxation Improve Sleep

When practiced during the day, relaxation response counters daily stress responses. This reduces the likelihood that stress hormones will be elevated at night.

When practiced at bedtime or after an awakening, relaxation response helps turn off negative sleep thoughts, quiet the mind, and relax the body.

Relaxation response elicits a brain-wave pattern similar to Stage 1 sleep, the transition state between waking and sleeping. Thus, by practicing the relaxation at bedtime or after a nighttime awakening, it is easier to enter Stage 1 sleep and then to Stage 2, deep sleep, and dream sleep ultimately.

People who practice relaxation fall back to sleep faster. They sleep longer and they have a better quality of sleep (deep sleep). They are more rested in the morning. Gradually, they develop a greater sense of control over their mind and sleep. Thus, although the relaxation by itself may not cure insomnia, it has a significant positive effect on sleep for most insomniacs.

How To Achieve Relaxation

There are two main techniques to elicit relaxation.

1. Progressive Relaxation by Jacobson

2. Relaxation response by Benson

Both of these techniques are effective in eliciting relaxation. Which method you use depends on personal preferences and what makes you more comfortable.

Progressive Relaxation

One of the most popular and easy-to-use methods to relax is by progressive relaxation. The key to progressive relaxation is to become aware of tension and its corresponding state, relaxation, in each of the body's muscles. Once you are aware of the difference, you can learn to relax muscles one at a time until gradually your whole body is ready to drift away into restful sleep.

How To Elicit Relaxation Using Relaxation Response

Begin with the muscles in your face, such as those that move your eyebrows. Contract the muscles with gentle force for one to two seconds, and then relax. Don't stop breathing while you tense the muscles. Some people find it helpful to count their breaths.

Repeat a few times, then move on to the other muscles, such as those in the center of your face that control your nose and upper lip, and those that control the comers of your mouth.

Tense and relax the muscles of the jaw and neck.

Move on to the upper arms, the lower arms, and each finger of the hands.
Now work on the parts of the body below such as the chest, the abdomen, the buttocks, the thighs, the calves, and finally the feet.

Repeat this exercise two more times, for a total of about forty-five minutes of relaxation time. In most cases, you won't be able to complete too many whole cycles, because you'll have relaxed yourself to sleep! When you feel you've learned how to relax your arms, repeat the procedure with other muscles-legs, chest, abdomen, and face. Each time, you begin by tensing the muscles, holding the tension, and then relaxing.

Once you have mastered this technique of relaxation, you'll be able to go straight to the relaxation mode. You'll be able to identify where you're tense and allow yourself to relax.

Since it is hard to remember the sequence of relaxation when you are trying to relax and sleep, a better alternative is to make a tape that guides you through the process. There are many tapes available that are professionally made or you can record one yourself. Make sure you give plenty of gaps (preferably interspersed with relaxing music) so that you can go through it without having to rewind or fast forward the tape.