Relaxation and Insomnia
Patients with insomnia are often tense and anxious,
both at night and during the day. Relaxation-based interventions
are the most commonly used nondrug therapy
for insomnia.
A variety of techniques target different
types of arousal. For example, progressive muscle relaxation,
autogenic training, and biofeedback are used
to reduce somatic arousal such as muscle tension. Cognitive
or emotional arousal in the form of worries, intrusive
thoughts, or a racing mind are addressed using
attention-focusing methods such as imagery training
(i.e., focusing on pleasant or neutral mental images) or
meditation.
Relaxation techniques may be less easily self implemented
than stimulus control or sleep restriction
because they require the learning of specific relaxation
techniques through appropriate training. Professional
guidance or an audiotape is often necessary, particularly
in the initial phase of treatment (e.g., the first 3
weeks), to optimize an adequate use of the techniques.
Regardless of the training method selected, therapeutic
gains usually require at least 2 to 3 weeks of relaxation
training.
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