Relaxation therapies are based on the premise that patients with insomnia display high levels of physiologic and cognitive arousal throughout the day and night.
Positron emission tomography has shown increased cerebral metabolism of glucose in patients with insomnia. Relaxation therapies are meant to deactivate this hyper-arousal.
Table below provides a list of relaxation techniques and definitions.
Most therapies can be self-administered by patients after initial professional guidance and regular practice over several weeks.
Relaxation Therapies
| TECHNIQUE | COMMENTS |
|---|---|
Autogenic training
|
Imagine a peaceful environment and comforting body sensations, such as warmth and heaviness in the limbs, warmth in the upper abdomen, and coolness on the forehead
|
Biofeedback training
|
Visual or auditory feedback is provided to the patient to control chosen physiologic parameters. Contact me if you are interested in biofeedback services.
|
Hypnosis
|
Contact me if you want to experience an unique,exclusive,customized, personalized self hypnosis session in Malaysia.
|
Imagery training
|
Visualization technique with focus on pleasant or neutral images
|
Meditation, abdominal Breathing
|
The goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm.
|
Paced respirations
|
Take a deep breath and hold for five seconds, repeat several times; focus on the sound of the breath
|
Progressive muscle relaxation
|
Tense and relax large muscle groups; usually begin with the feet and work your way up to the facial muscles
|
Repetitive focus
|
Focus on a word, sound, prayer, phrase, or muscle activity
|
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