College of Massage Therapists of British Columbia (CMTBC) Practice Exam

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What self-care technique is appropriate for a patient with stress-related insomnia?

Engage in vigorous exercise before bed
Take a warm bath before going to bed
Watch stimulating television shows
Consume caffeine before sleep

The correct answer is: Take a warm bath before going to bed

Taking a warm bath before going to bed is an effective self-care technique for a patient experiencing stress-related insomnia. The warmth of the bath promotes relaxation and helps lower the core body temperature afterward, signaling to the body that it is time to rest. This can create a calming bedtime routine, which is essential for establishing better sleep patterns. On the other hand, vigorous exercise before bed may lead to increased adrenaline and core temperature, making it harder to wind down. Watching stimulating television shows can engage the mind in a way that is counterproductive to relaxation and sleep readiness. Lastly, consuming caffeine before sleep can significantly disrupt the ability to fall asleep and stay asleep, as caffeine is a stimulant that can impede the natural sleep process. Therefore, among the options provided, a warm bath before bed is the most conducive to alleviating stress-related insomnia.