Case Study: How Relaxation Techniques Improved a Patient’s Sleep in Just 2 Weeks
Background:
A 38-year-old office worker from Mesa, AZ, reported struggling with racing thoughts at bedtime for over a year. Despite feeling tired, she often lay awake for hours, impacting her work performance and mood.
Challenges:
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Overactive mind due to work stress
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Poor sleep hygiene (late-night screen use, irregular schedule)
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High anxiety before bedtime
Solution:
The patient visited Enticare Sleep Services, where a sleep specialist recommended:
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Implementing the 4-7-8 breathing method nightly
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Using progressive muscle relaxation before bed
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Avoiding screens 30 minutes before bedtime
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Journaling for 10 minutes to “brain dump” worries
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Creating a cooler, darker sleeping environment
Results:
Within two weeks:
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Sleep onset time reduced from 90 minutes to 25 minutes
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Nightly awakenings decreased from 3 times to 1 time
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Morning energy levels improved significantly
Conclusion:
Simple, consistent bedtime relaxation techniques, paired with improved sleep hygiene, can dramatically reduce overthinking and improve overall sleep quality.