The 10 minute ‘tension tamer’ is a process that involves basic relaxation techniques in an attempt to reduce stress.
The process is followed just before going to bed and requires you to imagine a calming and inviting place (a beach, a lake, a forest, etc) and to focus on your breathing.
Over the course of 10 minutes you want to slow your breathing down and take ever deeper breaths.
It’s pretty simple stuff.
Researchers recently tried to investigate the effectiveness of this technique when it comes to reducing stress and relieving insomnia symptoms.
Almost two-thirds of participants experienced reduced stress levels and improvements in their sleep quality.
On the flip side, a third of participants were more stressed after the therapy!
It’s worth mentioning that the participants in this study didn’t simply go through one 10 minute ‘tension tamer’ session.
They were put through questionnaires, surveys, an introductory workshop and numerous visits with a stress management specialist to practice the relaxation technique.
Perhaps it’s little wonder that some of them ended up more stressed than before!
I say keep it simple – this isn’t about perfecting one single technique.
Give yourself 10 minutes to unwind, de-stress and relax before going to bed and you’re likely to begin falling asleep faster and seeing improvements in the quality of your sleep.
Source: CHEST JournalImprove your sleep without sleeping pills with my free sleep training. As always, there's more information and advice in our insomnia support group