Guide to Better Sleep
Effective and Simple Techniques to Remedy Insomnia using the
Relax: Stress & Anxiety Relief App
Difficulty falling asleep or staying asleep, also known as Insomnia, affects millions of Americans every year. One third of all adults in the USA experience insomnia briefly, while 10% of American adults experience chronic insomnia (i.e. for 3 months or longer).
There many classifications of insomnia, including:
- Primary Insomnia: Insomnia which is not associated with other health problems or a side effect of medications.
- Secondary Insomnia: Insomnia which is associated with other health conditions, pain , or medications.
Whatever your cause of insomnia the following basic habits will optimize the effectiveness of any treatment:
- Sleep at the same time each night.
- Avoid caffeine & nicotine late in the day, they are both considered stimulants.
- Get regular exercise, at least 4 hrs before bedtime or earlier.
- Avoid heavy meals right before bedtime, a light snack may help.
The app uses guided breathing techniques which can help promote sleep.
- In Settings - select a theme and music style you find relaxing: always use these when trying to sleep.
- Select breathing from the Main Menu
In the free version select beginner level 4, set time to 10 mins
In the full version select intermediate level 1, set time to 10 mins
- Finally, follow along with the breathing exercise. The music will guide your breathing. Once you feel comfortable, switch off the screen and the app will stop once your 10 minute session is complete. This will save your battery, especially if you fall asleep.
If you feel uncomfortable start at an easier breathing level and work your way up the levels each night. The more you use the app, the more effective it will be and the sooner you will fall asleep. Your body will become conditioned to associate the breathing pattern and music with sleep.
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Mechanism of Action: the slow breathing techniques modify your autonomic nervous system to promote parasympathetic activity and decrease sympathetic activity. This promotes sleep.