Imagery therapy prevents insomnia

Imagery rehearsal therapy not only helps chronic insomniacs get a good night's sleep, but also helps in lessening depression and anxiety. It's estimated that 30 per cent of adults suffer from chronic insomnia. Lack of sleep is known to adversely affect physical health, emotional well-being, mental abilities, productivity and performance. Recent studies have also linked lack of sleep with an increased risk of depression, obesity, heart disease and diabetes. Worries, as well as anxiety and depression, disturb a lot of sleeping in a lot of people. People have to discover the emotions behind the worries and release their worries before going to bed. Imagery therapy helps in preventing such thoughts. Researchers at the Federal University of Sao Paulo in Brazil studied 24 chronic insomnia sufferers. All of them participated in a 2-hour meeting over a 5-week period during which they received standard education on sleep hygiene and stimulus control, and knowledge about beliefs and attitudes that are not conducive to good sleep. Twelve of the subjects in the experimental study were also taught how to practise imagery therapy as this therapy could then be practised on their own. Just before going to bed, they were made to listen to an audio CD that taught breathing, relaxation and guided imagery that helped them get rid of their worries and imagine drifting off to sleep. Insomniacs practising nightly imagery rehearsal therapy reported an improvement in both sleep quantity and quality. Their total time of sleep increased by 30 minutes compared with a control group not practising imagery therapy. There was also a decrease in depression rates and anxiety with imagery therapy. Problems regarding sleep improved in both groups but more so in the guided imagery group.