Relaxation training

Relaxation training methods such as progressive muscle relaxation (PMR), deep breathing techniques, imagery, and self-hypnosis might help some people deal with sleep disorders. PMR involves helping the individual to sequentially tense and relax the body’s major muscle groups while concentrating on and contrasting sensations of tension and relaxation. Daily practice of relaxation techniques between therapy sessions is essential and tends to enhance the effectiveness of the treatment.

Cognitive therapy

Cognitive therapy for insomnia includes interventions that are meant to help people identify and correct inappropriate thoughts and beliefs that might contribute to insomnia. Cognitive therapy can give people the proper information about sleep norms, age-related sleep changes, reasonable sleep goals, and the influence of naps and exercise.

Stimulus control

Stimulus control derives from the belief that insomnia might be related to the bedroom having become associated with other things (stressful situations, for example) besides sleep and sex.

Sleep restriction therapy

Sleep restriction therapy (SRT) is based on the belief that excess time in bed makes sleep problems worse. SRT consists of limiting a person’s time in bed to only that time when he or she is sleeping.

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