CHAPTER 34: RELAX YOUR WAY TO SLEEP

By CATHERINE DIVINGIAN, MD, PhD

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Relaxation techniques wield a significant impact on the realm of sleep. From reading and muscle-relaxing methods to meditation and the therapeutic power of prayer, these methods showcase a diverse array of options. Whether you're a business executive burning the midnight oil, a nocturnal shift worker, or a busy parent yearning for a restful night, the effects these techniques have on sleep are nothing to scoff at.

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Bedtime Reading

Have you ever drifted off to sleep with a book, no matter how riveting it might have been? If so, you may not have realized it, but you discovered a powerful method of relaxing your mind prior to falling asleep.?

However, there is a caveat to this technique. There are some people who use mobile devices to read digital versions of their favorite books. Doing so exposes readers to blue light which shuts down melatonin, the sleep hormone, and impairs restful sleep (Jniene et al., 2019). In such instances, reading is actually more harmful to sleep and results in worsened moods (see Chapters 2, 27, and 33 for more details on melatonin).

In one study, it was shown that reading via a tablet for 30 minutes before bedtime led to increased alertness and reduced slow wave sleep (SWS) activity, compared to reading a story from a physical book (Gr?nli et al., 2016). The researchers observed that no significant differences were observed in sleep onset latency (how long it takes to fall asleep) or the duration of various sleep stages between the two reading methods. Nevertheless, the impaired SWS activity is concerning.

If you choose to read before sleep, avoid the electronics. Just grab an old-fashioned print book.

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Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is a method (devised by Edmund Jacobson in the 1920s) that engages individuals in a deliberate cycle where they alternate between muscle tensing and relaxation. Participants must first induce tension in their muscles for a few moments. After experiencing the tightness, they are then expected to methodically release their tension one body part at a time. This process is repeated, with the ultimate goal of reaching a state of deep relaxation (Toussaint et al., 2021).

Progressive muscle relaxation is not just for regular folks looking to fall asleep sooner. PMR, either as a standalone technique or when combined with cognitive behavioral therapy (CBT), has been shown to effectively improve sleep quality in individuals with chronic diseases, regardless of age (Mirzanah et al., 2020). The approach to PMR may vary across studies, but the results consistently indicate a positive impact on sleep quality.

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Meditation

Meditation is a well-studied area of sleep facilitation. There are numerous types of meditation. A whole book could be written on all the various ways that one can meditate. Even the old-style process of “counting sheep” could actually be considered a type of meditation, believe it or not. However, for the purposes of sleep, the style of meditation is less relevant than the intention to relax the body and focus the mind (Albakri et al., 2021), especially on imagery and sensations that are far removed from the stressors of life.

Research suggests that regularly practicing mindfulness (a type of meditation) is linked to better sleep. In one study where participants enrolled in a mindfulness-based stress reduction (MBSR) program, they reported improved sleep quality and a decrease in disruptive cognitive processes, such as excessive worry (Winbush et al., 2007). In essence, delving into the practice of mindfulness seems to offer practical benefits as a potential remedy for sleep-related challenges.

I’ve had profound experiences with meditation and sleep. While I was studying to become a meditation facilitator, I implemented some of my favorite meditations whenever I had insomnia or fragmented sleep, and they worked. Meditation is a practice I implement to this day, and I highly recommend it.

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Prayer

In the realm of sleep improvement, prayer is a potential game-changer. Studies suggest a link between religious engagement and better sleep outcomes. This connection may be attributed to the role of religious involvement in mitigating stress, which is among the greatest contributors of sleep deficiency (Hill et al., 2018).

According to Dr. David Spiegel, who is the associate chair of psychiatry and behavioral sciences and director of the Center for Integrative Medicine (CIM) at Stanford University of School of Medicine (SUSM), “Praying involves the deeper parts of the brain: the medial prefrontal cortex and the posterior cingulate cortex—the mid-front and back portions.” He indicated that these findings were based on magnetic image resonance (MRI). “These parts of the brain are involved in self-reflection and self-soothing” (Spector, 2017).

The research on prayer sheds light on how this practice can offer solace to those grappling with various challenges, while simultaneously improving sleep. Who knows? You or other readers might find that prayer provides far more benefits than better sleep.

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Try One, Some, All of the Above, or Beyond

In conclusion, the various relaxation techniques I mentioned in this chapter all play a crucial role in enhancing sleep latency, quality, and duration. Each method offers a unique pathway to tranquility that can be leveraged to address different aspects of sleep disturbances, especially those related to stress. Moreover, they all provide benefits that extend well beyond relaxation.

These are just a few of the relaxing methods you can try before sleep. There are many others. If you enjoy watching fish, you could invest in an aquarium and spend some relaxing time watching these underwater creatures do their thing. Some folks enjoy a warm bath.

Whatever you find relaxing, schedule it in. That could be just what you need to wind down and get the sleep you’ve been missing out on.

NOTE

What you are reading is a small portion of a book I put together with Dr. Catherine Divingian. Most chapters were written by me, while other chapters were written by her. Some of the material was written by both of us.

I originally wanted to post the entire ebook at once, but given its size, I came to realize that is not practical. There are four main parts to this book, each with its corresponding chapter/s. Every day, I will post a chapter until the entire book has been fully posted into LinkedIn. The first day will be the book Title, Medical Disclaimer, Table of Contents, Preface, How to Use This Book, and Introduction. The next day forward will be all the Part intros and the chapters, one per day.

Most of the chapters are fairly short. No long stories. We make it a point to get to the point. This is deliberate. We wanted to keep the chapters short so you can make the most of the information without burning up too much of your time doing so. For busy professionals this is a good thing.

Anyone who wants a copy of the ebook—in its entirety—is free to DM me. We will be happy to send you a digital copy as our gift to you.

Rest well.

Darius Creed (& Dr. D)

SOURCES

Albakri, U., Drotos, E., & Meertens, R. (2021). Sleep Health Promotion Interventions and Their Effectiveness: An Umbrella Review. International Journal of Environmental Research and Public Health, 18(11), 5533. https://doi.org/10.3390/ijerph18115533

Gr?nli, J., Byrkjedal, I. K., Bjorvatn, B., N?dtvedt, ?., Hamre, B., & Pallesen, S. (2016). Reading from an iPad or from a book in bed: The impact on human sleep. A randomized controlled crossover trial. Sleep Medicine, 21, 86–92. https://doi.org/10.1016/j.sleep.2016.02.006

Hill, T. D., Deangelis, R., & Ellison, C. G. (2018). Religious involvement as a social determinant of sleep: An initial review and conceptual model. Sleep Health, 4(4), 325–330. https://doi.org/10.1016/j.sleh.2018.04.001

Jniene, A., Errguig, L., El Hangouche, A. J., Rkain, H., Aboudrar, S., El Ftouh, M., & Dakka, T. (2019). Perception of sleep disturbances due to bedtime use of blue light-emitting devices and its impact on habits and sleep quality among young medical students. BioMed Research International, 2019, 7012350. https://doi.org/10.1155/2019/7012350

Mirzanah, S., Yona, S., & Dahlia, D. (2020). Effect of progressive muscle relaxation on sleep quality among patients with chronic diseases: A literature review. Belitung Nursing Journal, 6(2), 30–34. https://doi.org/10.33546/bnj.1060

Spector, N. (2018, February 16). This is your brain on prayer and meditation. NBC News. https://www.nbcnews.com/better/health/your-brain-prayer-meditation-ncna812376

Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenb?cher, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine, 2021(1), 1–8. https://doi.org/10.1155/2021/5924040

Winbush, N. Y., Gross, C. R., & Kreitzer, M. J. (2007). The effects of mindfulness-based stress reduction on sleep disturbance: A systematic review. Explore, 3(6), 585–591. https://doi.org/10.1016/j.explore.2007.08.003

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