[ahryan2011]

Hi, I was just listening to the “Everything You Need to Know About CBT-I” podcast episode, and had questions about the daytime relaxation exercises. This is something that I have been doing for the past 1.5 years in my anxiety recovery. But since struggling with sleep at night, I’ve been finding it very hard to do relaxation exercises during the day because they always make me fall asleep, and trying not to nap makes that extra tricky. I also still need to be doing them for anxiety recovery. Do you have any advice regarding this?

And do you recommend any particular resources? I generally use the Calm app, but they only have one guided PMR exercise and I don’t love it.

[Chee2308]

What about dropping the relaxation exercises completely? I mean really. What’s the point of continuing them if you feel they are not getting you anywhere?

Replace them with your hobbies. Doing things you truly enjoy for a change. Gardening, cooking, baking, knitting or anything you always wanted to do but haven’t got the time. When I had insomnia, I was like you. I then realized it was these relaxation techniques that were causing me to focus on my sleep, paying more attention to it. It was actually a sleep effort.

Maybe you shouldn’t relax away your fears and anxiety. Because this shows you still think there’s a problem or fear you need to manage and relaxation is the only means of escape. You can’t get over the fear if you continue fearing it. This is the loop you are caught up in. Try to see what your anxiety is all about. Is it grounded in reality or just a figment of imagination? You may start realizing it’s all just a set of thoughts after all, most of them are completely overblown and false. It’s all just over-dramatized fear. Best wishes to you.

[Scott]

Relaxation exercises are, in my opinion, beneficial for anxiety, as long as you’re not engaged in them in an effort to improve your sleep. If we try to fix our sleep disturbance, it usually heightens our awareness of the issue and creates unnecessary anxiety especially around bedtime. Since you’re using Calm, I’m assuming your meditating during the day, correct? How long is your meditation session and can you break that session up into more “mini” sessions? For example, if the meditation practice is 30 minutes, are you able to schedule (6) 5-minute sessions during the day to relax and to help prevent you from falling asleep during the session?

Scott

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Clarity program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[ahryan2011]

Thanks, Scott. Yes, meditating during the day, not as a means to sleep (though I have considered possibly using a meditation in bed to get me relaxed, but haven’t done that yet). Before insomnia, I would do two 20-minute sessions per day. One at about 1:30, and one just after my kids got to bed. I have experimented with doing shorter ones more frequently, but it seems as soon as I sit to start, my head is bobbing and I’m not getting the full benefit of the exercise, as well as fighting sleep. I’ve noticed a slight increase in my physical anxiety symptoms, probably due to increased cortisol/hyperarousal from not sleeping well. Really want to be getting them in, but feeling stuck! I appreciate your response.

[Martin Reed]

What is your goal when you practice relaxation?

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Clarity program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[ahryan2011]

Hi, Martin. The goal is deep relaxation in order to keep my nervous system calm. And sometimes to get relaxed before going to bed.

[Martin Reed]

Sometimes, when our goal is to change how we feel we can end up engaged in an endless struggle with our thoughts and feelings. Sometimes it can be helpful to allow the presence of difficult thoughts and feelings — to make some space for them (even though they can definitely feel uncomfortable) and allow them to come and go as they please. If nothing else, it’s one less battle we have to engage in — and that in itself can be quite liberating (and frees up energy for other things).

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Clarity program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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