A controlled comparative investigation of psychological treatments for chronic sleep-onset insomnia

Effect of Brief Sleep Hygiene Education for Workers of an Information Technology Company

“…In particular, music therapy has been reported to reduce anxiety and improve quality of sleep in several studies 37,38) . Relaxation techniques may be self-implemented at one's convenience and can result in improved sleep 39) . The ease with which these techniques may be adopted facilitates sleep habit modification and may in fact be responsible for the positive results of the present study.…”

“…Several studies have shown that sleep stimulus control therapy is more effective than relaxation therapies in reducing the symptoms of insomnia 36) . Sleep stimulus control therapy has been shown to effectively reduce sleep-onset latency 39) and to effectively help maintain sleep 17) . Adachi et al found that individual sessions of behavioral therapy including sleep stimulus control resulted in increased mean sleep duration on weekdays, reduced sleep-onset latency, and improved sleep efficiency 40) .…”

Effects of Sleep Hygiene Education and Behavioral Therapy on Sleep Quality of White-collar Workers: A Randomized Controlled Trial

“…The current study suggests combining sleep hygiene education with a behavioral therapy approach such as relaxation training, stimulus control, sleep restriction, or cognitive therapy 24,26,28,29) . Relaxation training can be used at any time as a self-help approach and is considered to improve sleep quality 29,30) .…”

“…Relaxation training can be used at any time as a self-help approach and is considered to improve sleep quality 29,30) . Given that music therapy reportedly reduces anxiety and has also been shown effective in improving sleep quality 30,31) , we allowed participants access to soothing music and essential oils.…”

“…This service subsequently motivated the subjects to listen to music and engage in aromatherapy in their private lives, which we believe contributed to the effects of the study. Previous studies have reported that stimulus control and sleep restriction are more effective in treating insomnia than relaxation training 28,29,[32][33][34] . However, the individual guidance of 30 min in the present study can be insufficient to understand and adopt stimulus control and sleep restriction into their everyday lives.…”