The CoVid-19 pandemic has thrusted the entire world into experiencing collective loss and grief. For some, this is their first experience with these emotions and they have little to no prior losses to inform them of what to expect. In this two-part series, we cover what grief and loss can look like during the pandemic (part 1) and also how to cope (part 2).
You have heard it before: adequate sleep is necessary for good physical and mental health. Yet, sleeplessness it is a common problem for many. In fact, up to one-third of all primary care visits involve a complaint about sleep.
Traditionally, physicians would prescribe medication when patients complained of sleeplessness as a presenting problem. However, the American College of Physicians now recommends starting with psychotherapy interventions. We have already addressed how CBT-I can effectively treat the most common type of sleep disorder which is insomnia. In this article, we will explore how therapy can make a big impact on several other sleep disorders.
In addition to insomnia, the most common sleep disorders include sleep apnea, restless leg syndrome, and circadian rhythm disorders.
Daylight Savings Time (DST) has been observed in the United States since 1966. We set our clocks forward one hour on the second Sunday in March and set our clocks back one hour on the first Sunday in April. DST is remembered by many with the saying, “Spring forward and Fall behind.”
Adjusting the time by one hour may not seem like a monumental change, but sleep experts have long been aware of the negative impact on factors such as tiredness, health, mood disorders, and motor vehicle accidents. People are dependent on circadian rhythms, which are 24 hour cycles that regulate sleep, appetite and mood. These circadian rhythms are largely dependent on exposure to natural light.
It’s 3:00 AM and you are wide awake. You’ve been trying desperately to fall back asleep with no success. Your mind is racing with a list of things you need to do when you get out of bed and you try to close your eyes and will your body and mind to sleep.
Anyone who has had difficulty sleeping knows how frustrating it can be to toss and turn, trying desperately to fall asleep. But when does the occasional night of difficult sleep become insomnia?
Insomnia is defined as a sleep disorder in which a person has difficulty falling asleep or staying asleep. The condition can be short term or chronic. Up to one-third of patients presenting to a primary care appointment report ongoing difficulties with sleep.
Traditionally, physicians would often prescribe sleeping pills when patients complained of insomnia as a presenting problem. However, the American College of Physicians now recommends a treatment called Cognitive Behavioral Therapy for Insomnia (CBT-I) as the first line treatment. As trained clinical psychologists with a specialty in CBT, we have had tremendous success using CBT-I.
CBT-I targets the modification of sleep habits, scheduling factors, and misconceptions and unhelpful beliefs about sleep and insomnia. A typical course of CBT-I can be completed in 8 weeks or less. Patients are initially asked to evaluate and understand sleep habits and complete a sleep log. The major components of CBT-I include: sleep hygiene, sleep restriction, cognitive therapy, and relaxation techniques.