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  • Writer's pictureEugene Roginsky


Overcoming Insomnia

Many years ago I became fascinated with researching relaxation techniques that can go beyond the popular Progressive Muscle Relaxation (PMR) method widely practiced by mental health professionals. So I spent the next 15 years on my own personal quest to find the most effective stress management and relaxation techniques. As years past, I learned hundreds of relaxation techniques from Qi Gong, NLP, Hypnosis, EMDR, Energy Psychology, Traditional Psychotherapy, CBT, Pressure Point Tapping, and various schools of Meditation. Some techniques were designed to offer quick, short term relief. Other methods would take a few weeks to have the desired effect, but the results were far reaching, not only decreasing stress, but enhancing memory and creativity.

I decided to break down relaxation techniques into branches (categories). People are all different and therefore, a ‘one technique fit all’ approach simply cannot be effective. The best way to overcome anxiety, and/or stress, is discovering the technique that delivers the best response and mastering other techniques from that particular branch. For example, there is no need to practice relaxation techniques that require the practitioner to utilize guided imagery, if the desired relaxation response can be achieved via techniques utilizing thought replacement.

Lastly, I take NO CREDIT for inventing any of the techniques posted. Unfortunately, I cannot possibly remember who taught me each of the 100s of techniques. I will, however, do my best to quote the source.



1. Difficulty Falling Asleep

2. Difficulty Staying Asleep

3. Difficulty Feeling Rested When Awake


1. Transient – Mild Insomnia: Individual feels refreshed throughout the day. No apparent cause for lack of sleep, or difficulty staying asleep. Generally, Transient Insomnia lasts for a few days.

2. Short Term – Moderate Insomnia: Lasts less than a month. Individual may show symptoms of mild fatigue, irritability and difficulty functioning professionally and socially. Please see a doctor if this occurs.

3. Chronic – Severe Insomnia: Symptoms lasting for more than one month. Individual shows signs/symptoms of extreme fatigue, anxiety, irritability, and inability to function. Please see a doctor.

PLEASE NOTE: Insomnia can be a sign of an undiagnosed medical and/or psychological condition. If insomnia persists it is highly recommended that one sees a physician for a complete medical exam.

I use the following technique with clients who suffer from insomnia. Please do not try this technique while operating any machinery and/or driving. This method is designed to make you very drowsy.

1. While resting in bed take a few deep Diaphragmatic Breaths. Expand your abdomen upon inhalation, pushing the air deep down to your navel.

2. Tell yourself, " I will be asleep by the time I count to 100.”

3. Begin to count slowly. NOTE: Do not worry if you forget to keep breathing using the diaphragm.

4. Open your eyes on the ODD numbers (1, 3, 15, 21, 71, etc.) and close them on the EVEN numbers (2, 4, 20, 30, 82, etc.)

5. Drag out the EVEN count so that your eyes remain closed for a longer period of time.

6. Losing track of count is completely natural and expected.

7. When you cannot open your eyes or lose track of count, just keep counting.

8. Slowly slip into sleep.

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