Sleep Medication is recognized as being a popular choice amongst the American population in the treatment of insomnia. The sleep medications available by prescription from your doctor are generally safe and effective in helping you to reduce the amount if time it takes you to fall asleep.  Others help you to increase sleep duration and/or reduce the amount of awakenings. Sleep medications should be taken in conjunction with certain behavioral treatment.

Insomnia sufferers find that short-term or occasional use of sleeping aids is sufficient to provide some relief from their symptoms. However, the use of sleeping aids should not exceed 21 days. If the sleep medication is taken for prolonged periods there is a risk of drug-dependency and the chance of rebound insomnia after withdrawal.

In a review on insomnia in the medical journal The Lancet both pharmacological treatment of insomnia and non-pharmacological treatment were discussed and compared. The most important non-pharmacological treatment of insomnia is Cognitive Behavioral Therapy (CBT).

CBT is a strategy of several therapies, including relaxation therapies, stimulus control and sleep restriction. The benefit of CBT over sleep medications is that CBT includes treatment modules that address the range of cognitive and behavioral factors that can lead to the episodes of insomnia.  Once the pattern of factors is realized, the behavioral therapist is able to personalize patients treatment on an individual basis. The Lancet article reviews several studies suggesting that the treatment effects of CBT are more durable after longer periods than the effects of sleep medication.

CBT is meant as an alternative to the use of sleep medications, or it can be used in combination with pharmacological treatment, if needed. CBT is currently in use in sleep disorder centers across the country. CBT is also available online: Find out more about the Somnio Online CBT for Insomnia

For more information, feel free to contact us

Source: Sateia and Nowell, The Lancet, Vol. 364, Nov. 2004, 1959-1973

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In a recent study in the University of Memphis a group of bereaved students was compared with a group of non-bereaved students. As expected, more students from the bereaved group suffered from insomnia than from the non-bereaved group.

The authors predicted that in the presence of insomnia it is more difficult to deal with the grief. They indeed found that specific sleep problems, like difficulty falling asleep because of nighttime rumination or waking up in the night because the sleeper was dreaming about the deceased, were related to more complicated grieving.

Source: Hardison et al., Behav. Sleep Med. 2005; 3(2): 99-111

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What do our clients say about our Online Insomnia Therapy:

“My therapist’s personal attention really motivated me to complete the assignments.” SvdM

“I gained a lot of confidence in my ability to sleep well. Now I know that I can do it.” JF

“I discovered that some of my habits are contra-productive for sleeping. Now I know how I can change them.” KHC

“I am so happy that I am not lying awake at night for hours anymore.” VH

“The advice was much more personal than I had expected.” AW

“The best thing I got out of this therapy is feeling more relaxed about the nights.”JS

“The assignments clearly work. I found the relaxation techniques very helpful.” RW

“I did not expect that an internet therapy could be so personal.” IS

“I sleep much better now, and I've been feeling much fitter.” AG

“The assignments are to-the-point and well-explained. ” BT

“It's awesome that you can get really helpful advice and guidance without leaving home.” BD

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Reading before bedtime can be a good way to prepare yourself for sleep. However, beware of using computers, laptops or iPads for reading late at night. The blue light emitted by their screens can inhibit the production of melatonin, a hormone helping us to fall asleep. As a consequence, sleep onset will be delayed. Therefore, to get a good night’s sleep and to wake up refreshed, avoid using computers or the iPad at least about 60 minutes before going to bed.

E-readers such as the Kindle, Sony Reader, BeBook, etc., do not affect sleep negatively. These devices use electronic paper and do not emit light. Thus, reading an eBook on your e-reader before going to sleep cannot do any harm.

Tip

If you cannot avoid using the computer late at night, try using white characters on a dark background. You can invert your screen colors as follows:

Windows: On your keyboard, press the ‘Shift’, ‘Alt’ and ‘PrintScreen’ keys simultaneously. Mac: On your keyboard, press the ‘Ctrl’, ‘Alt’, ‘Apple’ and ‘8’ keys simultaneously. You can go back to the normal screen colors using the same keys.

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Healthy nutrition and more exercise are amongst the most popular resolutions for the new year. But what about improving your sleep?

Sound sleep is essential for your health and well-being. By improving your sleep, you will elevate your mood and concentration, and at the same time decrease the risk of various physical and mental disorders.

Your sleep deserves as much attention as healthy food and exercising!

However, you might wonder, what if you do pay attention to your sleep, but you’re still having trouble falling or staying asleep? Then you’re in good company, as millions of Americans suffer from insomnia.

The good news: You can learn how to sleep better – without using sleeping pills. Step by step and with practical assignments. Let an experienced sleep professional guide and support you in making the necessary adjustments to your sleep behavior, sleep environment, your daytime behavior or thoughts that might hinder sleep. Let sleep no longer be an obstacle, and enjoy waking up well-rested and full of energy!

With the Somnio Insomnia Program, chances are good that you will sleep well in 2012.

To find out more about your sleep, we invite you to do the free sleep test. It takes about 5 minutes to complete and you will receive a detailed sleep profile with personal sleep tips.

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