Lick and Heffler's Research on the Effectiveness of Relaxation Techniques

Insomnia is the most common sleep disorder. It can have a devastating impact on one’s emotion, physical, occupation and social life. While it occasionally can be seen in the clinical setting as a primary diagnosis, it most often presents as a comorbidity to a medical or psychiatric issue;

In my paper, I will tackle insomnia from various perspectives: definitions, types, causes, effects, and means of solutions.

Sleep is often over looked as an intervention for ME, but through the improvement of environment, medication, life style changes and self-help strategies, sleep can be improved to help provide symptom relief and increase an individuals energy envelope. (ANZMES, n.d.c; Pemberton & Berry, 2009; Wright,

In a laboratory study of sleep deprivation, researchers employed a variety of techniques to keep

In a laboratory study of sleep deprivation, researchers employed a variety of techniques to keep volunteers awake for variable amounts of time. One group of participants was kept awake for 24 hours, and the other was kept awake for 48 hours. During periods of forced wakefulness, participants were required to engage verbal learning tasks such as memorizing the definitions of obscure English words. At the conclusion of the period of forced wakefulness, participants were allowed to sleep for as

For this research study, the researcher and subject have agreed upon utilizing a fifteen-minute meditation sequence prior to bedtime, which is intended to calm the mind and regulate the body in preparation for sleep. This intervention will be implemented after the researcher collects seven days of baseline data. The intervention and follow up stages will also be recorded for

Thesis: Sleep plays an essential part in a person’s health and well-being; the way we feel while awake is dependent upon what happens to your body while asleep.

The development area of stress-induced sleep disturbance could hence be targeted effectively through this initiative. Such personalised and specialised support may not be possible within the broader purposes commonly characteristic of therapies delivered within group settings

The rest of both the groups were made up entirely of men totalling in fifty-nine, the insomniac group containing twenty-two men while the controlled group contained thirty-seven. This is important to note as since not only were the groups not gender equal with numbers, the groups themselves were uneven and unmatched, making the conclusions of this study controversial. The results of testing cognitive function showed no distinct difference claiming that the tests’ results were not affected by insomnia. However it was noted that the insomniac group was found to be nervous, irritable, dull, light headed, and seemed to have loss of their motor control. One study did have conclusive results on the study of insomnia and they had the test subjects rest and tested them, then stay up for 62 hours and tested them. Then they allowed the subjects to rest and retested them again. The results on the test of accuracy while the subjects were getting limited sleep their results went down and it was noticed there was a massive decrease in mental efficiency. After regaining their sleep the subjects scores were said to have stayed the same for accuracy. According to the results the memory and speed seemed to be the functions affected

In a study used to determine the efficacy of paced breathing on insomnia and vagal activity 14 people with self reported insomnia (SRI) and 14 people who reported to be good sleepers (GS) were utilized to test the hypotheses that paced breathing would aid those with insomnia in falling asleep (Tsai, Kuo, Lee, & Yang, 2014). The study measured variables such as sleep quality, sleep effectiveness, Heart rate variability, and cardiac vagal tone. For the individuals to be allowed in the SRI group they had to have difficulty falling asleep, staying asleep, or trouble with waking up too early and not being able to go back to sleep more than 3 times per week, for 6 continuous months. All subjects of the study had to be between 20-25 years old and have a BMI within the normal range for their height and weight (18.5-24.5 Kg/m^). The subjects all had regular times that they went to bed and woke up and none reported having any history of sleep disorders such as sleep apnea or periodic limb movement, substance abuse,

Sleep can be effected in a number of different ways whether it is by the environment, your thoughts, or your pre-sleep routine, there are multiple factors involved. Many people have their own techniques that work well for them and some doctors have recommendations of their own. One tried and true technique for falling asleep is by utilizing different breathing exercises or simply focusing on the breath. The purpose of this paper is to investigate the effectiveness of breathing techniques on sleep.

Having a job can be rewarding yet life consuming. As any regular teenager I worked at least 5 days a week at 5 in the morning. I tried to juggle time with friends, work, sleep, and preparing for college. I quickly discovered hanging out with friends late at night was no longer an option. I would not fall asleep until midnight leaving me 4 hours to sleep before going to work. By the middle of summer sleep became a huge problem for me. I felt anxious when it was time to fall asleep and would be tossing and turning for hours until my body finally won the battle with my brain to finally let me sleep. I decided to experiment with different methods to help me fall asleep. The first method I tried was taking a natural sleeping aid, melatonin. This worked the first couple nights, but then my body became immune to it and the melatonin had no effect on my sleep. Since natural sleep aids were not helping I tried the second option, ZZZQuil. This of course worked but I knew it was not healthy. I asked some of my friends if they had any suggestions on sleep aids, and one of my friends suggested a self-guided trick to help relax all of the muscles in your body. This self-guided meditation technique has

2. Mean fatigue diminished from 4.9 ( SD =1.86) to 3.44 ( SD 2.11). 3.Additionaly sleep disturbance lowered from 5.05( SD=2.12) to 2.81 ( SD=2.07). Feasibility of the study was assessed based on the post –study evaluations, and indicated that 77% of all participants found the interventions helpful in pain managements. Both the variety of provided strategies and their length were sufficient to get the desired effect.

In more persistent cases of insomnia and other related problems natural remedies aren’t strong enough and a heavier sedative

The use of different acupuncture points in yoga would help to improve blood circulation, hormonal functioning and stimulates cognitive functioning of the brain that would promote sleeping. It is important for me to take care of my diet and follow proper regime if I am only relying on behavioral intervention and don’t want to take any medication or any other therapy to treat insomnia. For this, it should be ensure that at least before six hours of bed time the caffeine beverages should be avoided in the night time as it leads to hyper arousal (Meltzer & Crabtree, 2015).