The individual rapidly becomes oriented and alert upon awakening. The dreams are not better explained by the presence of other conditions such as post-traumatic stress disorder. Perpetuating factors are the typical targets for treatment and include: maladaptive coping skills, and an extension of time in bed.
The stimulus control model of insomnia proposes that the particular response elicited by a stimulus depends upon its conditioning history. Insomnia is said to occur when sleep stimuli e. Stimulus control therapy is an effective intervention derived from stimulus control theory.
Good sleep is maintained by regular sleep habits, sleep-related physiological de-arousal, and sleep-related cognitive de-arousal. According to this model, insomnia is the result of interruptions to or failures of these maintenance processes. An updated version of the model proposes that people can interfere with automatic processes resulting in good sleep by: selectively attending to sleep, explicitly intending to sleep, trying to sleep.
Interventions derived from the model target these dysfunctional processes Espie et al. Harvey proposes that insomnia is maintained by a cascade of five critical cognitive processes including: worry accompanied by arousal and distress ; selective attention and monitoring; misperception of sleep and daytime deficits from lack of sleep; unhelpful beliefs; and counterproductive safety behaviors.
Treatment interventions for insomnia targets these maintaining mechanisms. Psychology Tools resources available for working therapeutically with sleep—wake disorders including insomnia include:. Sleep—Wake Disorders Including Insomnia. Sleeping well is a fundamental prerequisite for good mental health. Interventions targeting sleep quality have demonstrated translational effects upon symptoms of other mental health conditions e.
Cognitive behavioral therapy for insomnia CBT-I is an effective evidence-based treatment for sleep difficulties. Read more. Behavioral Experiment Behavioral experiments are planned experiential activities to test the validity of a belief. They are one of the most powerful techniques available to Behavioral Experiment Portrait Format Behavioral experiments allow individuals to test the validity of their beliefs and assumptions.
They are a core experiential technique for therapeutic Checklist For Better Sleep Some sleep experts recommend that sleep hygiene issues be attended to as one component of treatment for poor sleep. This sleep hygiene worksheet is in It is designed to help anyone experienci Exercise For Mental Health Exercise is an evidence-based treatment for depression and anxiety and research suggests that, in the treatment of depression, exercise interventions Guidelines For Better Sleep Some sleep experts recommend that sleep hygiene issues be attended to as one component of treatment for poor sleep.
This sleep hygiene information wor Teaching relaxation exercises can engender a beneficial sense of contro Nightmare Exposure And Rescripting Imagery rescripting is an effective treatment for intrusive and unwanted memories. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake.
While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury. Delayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people.
This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job. Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones.
Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west. In general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days. The first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns.
A sleep diary can pinpoint day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor.
After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night. While some sleep disorders may require a visit to the doctor, you can improve many sleeping problems on your own.
Improve your daytime habits. Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term. Develop a relaxing bedtime routine to prepare your mind and body for sleep. Make sure your bedroom is quiet, dark, and cool, avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind, and turn off screens at least one hour before bedtime.
Get back to sleep when you wake up at night. Provide your doctor with as much supporting information as possible, including information from your sleep diary. A specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly. The sleep specialist will then design a treatment program if necessary.
A sleep center can also provide you with equipment to monitor your activities awake and asleep at home. Authors: Melinda Smith, M.
An Overview of Sleep Disorders — Symptoms and treatment of common sleep disorders. Sleep Problems in Children — Common sleep issues with babies, young children, and teenagers. University of Michigan Health System. In the U. American Academy of Sleep Medicine. Download PDF Booklet [. Everyday low prices and free delivery on eligible orders.
Overcoming sleep problems. Espie, Colin. Islington This self-help book is a practical and healing guide to the serious problem that can arise Public information leaflets are provided to support the reading book collections. This Can-Sleep booklet can be download from the Peter. MacCallum Cancer it more beneficial to work on sleep problems with the help of a health professional.
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