BETHESDA, MD — An easy 10-minute stress reduction technique can substantially improve sleep quality, according to researchers from Walter Reed National Military Medical Center.
The 10-minute Tension Tamer was tested on 334 patients in a heart health program. Subjects attended a 30-minute introductory workshop, then were given instruction and guided opportunities to practice 10-minute Tension Tamers over the course of four 30-minute visits with a stress-management specialist.
Their study was presented at CHEST 2012, the annual meeting of the American College of Chest Physicians, held in October in Atlanta.
“A growing body of evidence substantiates the important roles of stress and sleep in cardiovascular disease,” according to the authors. “We sought to determine the effect of a brief, portable stress reduction technique, the ten-minute Tension Tamer on improvement of stress levels and sleep parameters in a heart health program.”
Involving deep breathing and imagery selected by the patients, the brief technique is designed to be used at bedtime. Of the study group, 65% improved their perceived stress by 6.6 points, although those who did not respond to the treatment showed worsened stress levels by 4.6 points.
The majority of the group helped by the stress reduction exercise also reported better sleep quality, decreased sleep latency and decreased fatigue.
The study group with mean age of 55.7 years included adult men and women self-referred or referred to the Integrative Cardiac Health Project. All were assessed for levels of perceived stress and sleep quality using validated surveys.
The authors concluded that “a novel stress reduction technique, the ten-minute Tension Tamer, can reduce perceived stress levels in a majority of subjects resulting in improved sleep quality, decreased sleep latency and improved fatigue.”
They suggested that using a portable stress-reduction technique in short intervals “may be a unique approach to improve cardiovascular risk through sleep improvement.”
1. Kashani M, Eliasson A, Bailey K, Vernalis M. Novel Stress Reduction Technique Improves Sleep and Fatigue. CHEST. October 2012;142(4_MeetingAbstracts):1052A-1052A. doi:10.1378/chest.1361738
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