The Sleep to Healthy Podcast

Relax or Suffer: Lesson 8

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I recommend you visit: Lesson 8 Webpage  Contact Dennis: Voice message or text: 408-990-3882 or [email protected] 

Lesson Summary:

  • Relaxation is the gateway to sleep.  You cannot go to sleep unless you are relaxed.
  • Stress can be handled by eliminating the source of the stress (prevention) or by dealing with the stress (temporary repair).
  • Lesson 7 dealt with CBT (Cognitive Behavioral Therapy) which helps eliminate your stress.  This is the preferred option.
  • This lesson deals with temporarily reducing your stress so you can sleep.
  • Learn to relax for the intrinsic benefits to your health and mind, not because you think it will make you sleep.  Otherwise it can create sleep anxiety.
  • Relaxation goes on a continuum from deep sleep (0) to the highly aroused flight or fight state.  You must move down the continuum from arousal to relaxed to enter sleep.  You cannot skip over steps.
  • You may be stressed throughout your day or you may experience stress just when preparing for sleep.  Either way, relaxation can help.
  • Triggering the relaxation response as described by Dr. Bensen involves 4 components:  1 – A quiet place with eyes closed to minimize distractions.2 – A comfortable position and muscular relaxation3 – A mental focusing device such as breathing, a word, or an image to shift the mind away from distracting thoughts.4 – A passive disregard of everyday thoughts.There are many relaxation and meditation methods that trigger the relaxation response.  Experiment to find the one that works best for you.
  • The relaxation response triggers several responses: Slower brain-wave activity and mental quieting, reduced secretion of stress hormones, reductions in heart and breathing rates and, in some cases, blood pressure, increased blood flow to the extremities and relaxed muscles throughout the body.
  • A 4-4-4-4 or 4 by 4 mini-relaxation break is to breath in over a count of 4, hold the breath for a count of 4, breath out over a count of 4 and wait for a count of 4 before starting the next breath.
  • A method covering all the elements to trigger the relaxation response is covered in detail. 
  • Set modest goals for practicing relaxation, such as just showing up, and then you will likely exceed your goals and keep the practice going

    •  Assignment:

    • Find a relaxation method that works for you and consistently practice it for 1 week.  Re-evaluate after 1 week and adjust accordingly.
    • Send Dennis a message with which relaxation method worked best for you so he can include it in a future lesson: Voice or text message (408-990-3882), email or filling in the form on the contact page.

      •  Links:

      Interview with Dr. stephanie Silberman:

      Dr. Stephanie Silberman’s website:

      Dr. Silberman’s  Book: The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need:

      Insomnia Workbook – on Amazon

      Dr. Benson – The Relaxation Response book

      Headspace App

      Example Headspace for Anxiety audio track.

      Calm App

      Fragrant Heart.com Free Audio Meditations Page

      Mindful.org meditation resource page

      Dr. Daniel Erichsen YouTube channel: Insomnia Insight

      Michael Schwartz Podcast & Blog: Sleep on Q 

      Note: I receive no renumeration for any linked items.

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      The Sleep to Healthy PodcastBy Dennis Trumpy