Relaxation Therapy involves various methods or techniques for the alleviation of insomnia that help to relax the mind and the body and which can facilitate sleep onset.
Some have defined relaxation therapy as quiescent self inquiry. An individual is not moving, attention is focused inwardly, and the individual is in control of ones thoughts and emotions. A self mastery. Through relaxation we attempt to experience physiological and cognitive calm sensation. There is an effect of control over biological and behavioral components.
Relaxation is clearly not a sleep specific therapy. However, I really like relaxation therapy for sleep for many reasons. It’s not a medication, its cheap, its portable, you can use it at home or travel. But most of all sleep and panic are incompatible. Think about a dream where you miss a step and jerk your body to wake. Have you ever completed that dream to where once you fall you crack your head? No. Relaxation is anti-panic, anti-anxiety. And it is more natural than the OTC (Over The Counter) herbal.
Another unintended use of relaxation is the development of self confidence. This is not sleep specific. Sleep is 1/3 of your life, remember there is a 24 hour day. And the self confidence that is gained, or rather built, becomes wired into your daily thoughts and actions.
Therapeutic relaxation is said to have been developed by Hindu’s in India 5,000 years ago. I wasn’t there so I can neither confirm or deny that. Over the years it has had several other names and forms, Yoga, Meditation, Mindfulness, Biofeedback, etc…
In 1975 a Harvard doctor, Benson, wrote a book called The Relaxation Response. He discussed his success with the use of relaxation therapy. I always say that the best way to predict the future is to know your history. That is exactly what Dr. Benson did, he studied the different types of relaxation therapy that had been described through history. Components that were common to methods of relaxation included a quiet environment, mental device, passive attitude, and comfortable position. That is not to say that you cannot try to relax on a noisy subway in NY. However these are the same components that today relaxation therapy is used for the purpose of getting to sleep, as well as used to get back to sleep when one awakens.
Let’s look at these components in detail. Explanations and rationale is more important than following rules.
Quiet environment. Distractions are not helpful. When trying to control your thoughts, sounds may distract and pull your mind away. When trying to induce sleep, your brain rhythm goes to a slowing frequency, so does your heart rate. Sudden sounds or talking can not only startle, but if you are actively trying to listen that induces a wake rhythm. What do you have to do to listen? You need to be awake, you need to process, it is wake promoting. That is why we seek a quiet environment.
However, quiet is not essential. Actually a great circumstance to use relaxation therapy is in a noisy change in environment. I remember a time when I was in Spain, in Madrid I stayed in a hostel that was just above a restaurant outside of Plaza Mayor. That indeed was a noisy environment compared to my bedroom. The sound of plates and silverware could be heard. The sound the women’s heels on the cobble stone road outside (actually rather sweet sound). And the amount of people talking, to where you couldn’t hear one particular voice, but rather sounded like a flock of geese. At first these sound kept me up, but then I rather focused on the sounds, I stopped trying to block them out and instead attempted to unify them and indeed it soothed me to sleep.
The mental device refers to a monotonous, repetitive focus of your mind. The focus may be on an object in the room or even a memory.
The passive attitude is the key in relaxation response. Environments may change. Mental device or your object of focus can also change with travel.
Relaxation cannot be forced. It may be suggested or influenced, however attempts to force relaxation not only may be ineffective but it may also provoke agitation. Similar to the notion of Psychophysiological Insomnia. And it is the passive attitude that says to the body to stop trying to force anything, thus allowing relaxation to occur.
Mind wandering frequently occurs in relaxation, however the mind can wander 24/7 so it is not unique to sleep or relaxation therapy. When you prepare for the unexpected, it doesn’t take you by surprise and there is less frustration, especially when you expect it.
-Types of Relaxation:
1. Progressive relaxation – Tensing and relaxing muscles. Not good for people with pain.
2. Passive relaxation – Eliminates muscle tensing. Focus on sensations and relaxation. Good for people with pain.
3. Imagery – Pleasant nature scenes. Recall sounds and scents that preferably one has experienced that were relaxing.
4. Mediation – Dwelling on word, image, or object
5. Autogenic training – Comforting bodily sensations
One thing to note is that there is no one single best method of relaxation. What a person feels most comfortable with is what they should do. Having noted that, lets take a look at different types of relaxation and discuss what type of people this may benefit.
Progressive relaxation. Involves working your way through the body, tensing a particular muscle group, followed by relaxation of that muscle group. The relaxation of particular parts of the body, progresses through the other muscles sequentially. Hence the term progressive relaxation. Each muscle group has less than a minute of tensing, little bit longer of relaxing, and entire process may take approximately 15-20 minutes. Though effective, it may be problematic with groups that have chronic pain. This is a structured form of relaxation, so it has been assumed to be one that is good for people who tend to be structured.
Passive relaxation is similar to the progressive relaxation, however it is done without the tensing. So this may be more favorable to someone who has chronic pain. Beginning with a particular body part one would focus on comfortable sensations, soothing sensations. Each body part is relaxed for approximately less then a minute, and also does progressively involve other body parts through the body. It has been implied that this can even be used on focal areas of discomfort or pain, and if that is one of the causes of the insomnia this may be a favorable solution.
Imagery is one of the most common forms of relaxation. And to a degree many of us have used this inherent technique from time to time. The most common focus is of pleasant nature scenes, and usually of natural scenes that an individual has experienced. One can even recall the sounds and scents.
I have used imagery from time to time. When I think of a relaxing moment, I have an image of sitting in Dominican Republic, in a small town in the inner mountains of Jarabacoa. I have done numerous medical missions there. It is known as the region “Donde Dios duelme”, where God sleeps at night. I can see myself in the morning, sitting on a wood chair on the rock floor porch. I feel the cool mountain temperature. The site of palm trees together with mountains is unique. I hear the sound of the roosters crowing. Drinking a handmade taza of Cafe Santo Domingo, of which the scent of fresh roasted and brewed coffee fills the air lightly. Of course with a smile reflecting on the long night of Merenge dancing we just had the night prior in the loving small town.
Mediation is common, as there seem to be an uncountable number of meditation techniques. It generally requires a comfortable position. One can mediate to a particular word or concept, which this is called a mantra. Other forms of focus can include an image, an object, or even a sensation such as wind. The object can be a mental image, but it could also be a real one that you see in the room you are in.
Interesting, I remember when I was a child when I could not get to sleep I would focus on fluctuating colors, like a mix between a kaleidoscope and lava lamp. And as the colors would rotate, I would pretend that my body and mind was rotating. It was so real to me that I would get a comfortable vestibular sensation, such as what one gets on a rocking chair.
Autogenic meditation involves the focus of feeling heat and warmth sensations. This can be combined with sensations of nature scenes or other pleasant scenes. Physiologic process may lead to slowed breathing, decreases in heart rate and blood pressure.
Of course one can tailor make their own relaxation. Practice of the relaxation is inherently important. Attempting to do this only when agitated limits the potential of success. I feel its important to practice these techniques when you don’t need it, so when you do need it will come more natural.
Commonly I suggest if someone want to learn more about a behavioral sleep topic to find a member of the Society of Behavioral Sleep Medicine. However relaxation therapy can be found through many venues. Even a good yoga studio may be immediate benefit. I would also invite people to seek a member of the American Society of Clinical Hypnosis. And I give various examples of relaxation therapy in The Sleep Diet.
One of the goals of relaxation therapy is stress reduction. A program will help you understand and recognize stress, and teach effective skills for stress management is:
Transforming Stress 3 -Part Teletraining
