The Report
Tips for Sleeping Well
Progressive Muscle
Relaxation
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Docs don't get enough sleep...according to a report to the AAFP made by Dr.
Thomas
Roth, Ph.D., Chief of the Division of Sleep Disorders Medicine at the Henry Ford Hospital in
Detroit (Internal Medicine News, 12-1-96, pg. 1).
- 52 percent of 500 primary care physicians randomly surveyed by telephone reported having
sleep difficulty, averaging 15.8 nights of sleep difficulty/month
- 20 percent took a mean = 26 minutes to fall asleep
- 19 percent dozed off while driving
- 20 percent used sleep agents about 2x/month
- Establish a regular sleep time...Go to bed at the same time (within an hour or so)
and early enough so you will not need to be awakened by an alarm clock. Try not to compensate
for sleep deprivation during the week by sleeping in late on weekends.
- Create a proper (for you) sleep environment...Sleep occurs best when the sleeping
environment is dark, quiet, free of distraction, and not too warm.
- Wind down before going to bed...Stop activities that cause mental or physical
arousal (exercise, work etc.) about 20-30 minutes before bedtime; engage in "transitional"
activities (reading, meditating, progressive muscle relaxation,
watching mindless TV, making love, taking a warm bath or shower.
- Make the bedroom for sleeping only...Don't use it for work or other life tasks.
- Don't worry while in bed...After 30 minutes of unsuccessfully trying to sleep, get up
and do a limited activity (reading a magazine, doing dishes, meditating). Return to bed when
feeling drowsy. If mentally "churning" about tasks and worries, write down what's on your mind
and let the paper hold the thoughts while you sleep.
- Avoid large amounts of alcohol and caffeine
- Exercise regularly...but not vigorously within three hours of bedtime
Source: Reite et al, The Evaluation and Management of Sleep Disorders, 1990.
American Psychiatric Press.
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Developed by American physician Edmund Jacobson in 1938, the technique involves tightening
muscles for 5 seconds and slowly releasing to create a reflex relaxation
- Lie on your back in quiet, comfortable surroundings
- Set feet slightly apart with palms facing upwards
- Close eyes; breathe naturally
- Observe thoughts without focusing on them
- Close eyes and squeeze lids tightly shut; hold five seconds and slowly release tension.
- Turn palms down. Extend left hand at the wrist as far as it will go, keeping forearm on the
floor; hold 5 seconds and slowly release. Repeat for right hand
- Turn palms up. Flex left hand at the wrist as far as it will go, keeping forearm on the floor;
hold 5 seconds and slowly release. Repeat for right hand
- Tense muscles of the left upper arm, hold five seconds, then release. Repeat for right arm.
- Tense abdominal and pelvic muscles; hold five seconds, then release.
- Focus awareness on your feet. Breathe normally
- Extend left foot at the ankle as far as it will go, keeping heel on the floor; hold 5 seconds
and slowly release. Repeat for right foot
- Flex left foot at the ankle as far as it will go, keeping heel on the floor; hold 5 seconds and
slowly release. Repeat for right foot.
After, focus your awareness on the points of contact of your body and the floor. Breathe
normally. Let the floor absorb any residual tension as if it were a sponge.
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