Posted on 07/07/2009 9:31:43 AM PDT by JoeProBono
An online insomnia intervention based on established face-to-face cognitive behavioral therapy techniques appears to improve patients' sleep, according to a new report.
About one-third of adults report symptoms of insomnia and approximately 10 percent meet diagnostic criteria for an insomnia disorder, according to background information in the article.
The condition decreases quality of life, impairs daytime functioning, has personal and public health consequences and results in an estimated $41 billion in reduced productivity every year. Cognitive behavioral therapy—a psychological treatment focusing on the behaviors and dysfunctional thoughts that contribute to sleep problems—is one of the most effective treatments for insomnia.
"Unfortunately, availability of cognitive behavioral therapy is severely limited for many reasons, including lack of trained clinicians, poor geographical distribution of knowledgeable professionals, expense and inaccessibility to treatment and clinicians," the authors write.
Lee M. Ritterband, Ph.D., of the University of Virginia Health System, Charlottesville, and colleagues evaluated the effectiveness of an Internet intervention based on cognitive behavioral therapy techniques among 44 adults (average age 44.9) who had a history of sleep difficulties lasting longer than 10 years on average.
A total of 22 participants were randomly assigned to a control group and 22 received the Internet intervention, SHUTi. The highly interactive nine-week program uses text, graphics, animations, vignettes, quizzes and games to present behavioral, educational and cognitive techniques for improving sleep.
For instance, patients were advised to avoid reading and watching television in the bedroom, stop daytime napping and change unhelpful beliefs and thoughts (including worries about the consequences of insomnia) that may exacerbate sleep difficulties.
(Excerpt) Read more at sciencedaily.com ...
ping
The package should show a picture of the Goracle delivering a speech. That's guaranteed to quickly induce drowsiness.
That might not be that funny for some blokes! LOL.
Do you hear me snoring?
No.
Do you hear me snoring?
I sleep well away from anyone!
Actually, evidently I snore rarely.
Do you hear me snoring?
I sleep well away from anyone!
Me, too.
Falling asleep in my chair.
Blessings,
Although all of these herbs are recognized as safe
for use in overcoming insomnia.
Best results come from rotating among several, it is recommended not to rely on one herb on a regular basis. Use these herbs at bedtime, and yes these to can become habit forming as well. Remember, you want your body to rest not be dependent upon anything.
Avoid alcohol, tobacco, caffeine
Small amounts of alcohol can help initially, however, inevitably this will interfere with deep sleep cycles. Although tobacco may seem to have a calming effect, nicotine is a neurostimulant and may cause sleeping problems. Caffeine is a stimulant and may disrupt sleeping.
Try eating foods rich in natural tryptophan such as;
Turkey, bananas, yogurt, tuna, milk, wholegrain breads, dates, or nut butters
(not peanut butter). Grapefruit at bedtime is also a good choice.
Avoid foods containing tyramine which increases a brain stimulant called Norepinephrine such as;
Pork (bacon, ham, sausage), sugar, tomatoes, spinach, eggplant, potatoes, cheese, chocolate and wine
Avoid decongestants and other cold medications
Although these products contain substances that cause drowsiness, they can act as a stimulant in some people.
Regular exercise is very important
in improving sleep quality, has a enormous effect on overall feeling of wellbeing and a persons ability to cope with stress, and most of all being able to relax. Ever chopped wood for two hours? yes, exhaustion works wonders for the body and soul
Use the bedroom only for sleeping and intimacy.
Do not use the bedroom for any other activities, reading, watching television, or eating
Avoid taking naps during the day.
http://www.nutritiondynamics.com/research_articles34.htm
Reminder:
Try eating foods rich in natural tryptophan such as turkey, bananas, yogurt, tuna, milk, wholegrain breads, dates, or nut butters, (not peanut butter). Grapefruit at bedtime is also a good choice.
Avoid foods containing tyramine which increases a brain stimulant called Norepinephrine such as pork (bacon, ham, sausage), sugar, tomatoes, spinach, eggplant, potatoes, cheese, chocolate, and wine.
!
!
Methinks that all insomniacs should be introduced to a friend of mine named Tyler Durden...
How a bout a nice gin and tonic?
No kidding! I was surprised that wine was on the “to avoid” list.
Thx. Good find for you?!
From the looks of her . . . . .
her hubby probably has just as many less than idyllic nights!
LOL.
Now drooling is another matter.
I can’t deny that.
LOL.
Particularly when I put a part of a lemon, honey cough drop in a corner of my mouth to prevent dry throat etc. from breathing with my mouth partly open during sleep.
= =
Now drooling is another matter.
I can’t deny that.
LOL.
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