Relaxation training teaches you how to relax both your mind and your body.  This helps you to reduce any anxiety or tension that keeps you awake in bed.  This method can be used both during the day and at bedtime.

It involves training you how to better control the following functions:

Muscle relaxation

Breathing

Mental focusing

Biofeedback may be used along with relaxation training.  The process of sleep is more complex than it may seem.  It involves such things as your brain, your breathing, your heart, and your muscles.  Biofeedback teaches you how to raise or lower various signs of how your body is working.  You are given the details of certain indicators in your body.  Biofeedback can provide details on:

Muscle tension

Brain waves

Blood pressure

Heart rate

Body temperature

In order to sleep better, you are taught how to change either your muscle tension or your brain waves.  You wear a device that signals to you the level of your muscle tension or brain wave frequency.  You then try to change that level in a way that will help you sleep.  The device uses a gauge, visual images or sounds to tell you how your level is changing.

These methods require you to focus and concentrate in order ot see results.  Some people may quickly learn the methods in just a few sessions.  Others may need many sessions to master the techniques.

04/2008  Content reviewed by Richard Parisi, MD