Why Can’t We Fall Asleep?

wodenokoto wrote: post #4

Does anyone know what the cognitive behavioural therapy the article refers to is? I know what it is in general, but how does it relate to sleep?

One important part of CBT for sleep is education about "sleep hygiene". This is the set of optimum behaviors or practices that promote sleep. Salient elements include establishing and maintaining a suitable sleep schedule, especially arising at a consistent time. "Winding down" well before bedtime, and minimizing light exposure in the evening will be helpful. IOW turning off light sources at the right time is encouraged.

That light exposure part is getting a lot of discussion re: computers, phones, TV's, etc., being produced with ever brighter screens. Idea is that staring at a "device" activates the wake-drive and interferes with sleep onset.

Other CBT measures aim to promote relaxation, reduce anxiety and "over-thinking" when it would be counterproductive. Put another way, reducing arousal at night is the goal.

Goes without saying particular approaches will vary with the individual, but these are some of the basics.

Re: Why Can’t We Fall Asleep?

#6

Post by silencio » Wed, Jul 08, 2015, 7:10 AM UTC

wodenokoto wrote: post #4

Does anyone know what the cognitive behavioural therapy the article refers to is? I know what it is in general, but how does it relate to sleep?

It's basically CBT tailored towards insomnia. Identifying and addressing behaviors and thought patterns that make it difficult to sleep. Sleep hygiene, mindfulness, etc.

As a sidenote, I did find a lovely PDF a while ago with a bunch of good sleep hygiene tips. As always, it's implementing the suggestions that is difficult, but :) http://www.cci.health.wa.gov.au/docs/Info-sleep%20hygiene.pd...

Re: Why Can’t We Fall Asleep?

#7

Post by fredley » Wed, Jul 08, 2015, 7:14 AM UTC

wodenokoto wrote: post #4

Does anyone know what the cognitive behavioural therapy the article refers to is? I know what it is in general, but how does it relate to sleep?

I have had great success with Sleepio: http://www.sleepio.com.

It is a ~6 week CBT course that teaches you to have good hygiene, while at the same time understand what is preventing you personally from sleeping well, and developing your own routine.

Re: Why Can’t We Fall Asleep?

#8

Post by eCa » Wed, Jul 08, 2015, 7:17 AM UTC

wodenokoto wrote: post #4

Does anyone know what the cognitive behavioural therapy the article refers to is? I know what it is in general, but how does it relate to sleep?

The ending felt a bit abrupt, so I guess that will probably be expanded on in part II or III of the series.

Re: Why Can’t We Fall Asleep?

#9

Post by codev » Wed, Jul 08, 2015, 7:46 AM UTC

wodenokoto wrote: post #4

Does anyone know what the cognitive behavioural therapy the article refers to is? I know what it is in general, but how does it relate to sleep?

This article on a site I manage provides a great overview of sleep hygiene and other behavioural changes needed for good sleep http://en.hdbuzz.net/120

It applies to anyone, not just Huntington's disease patients. The article is a humanised version of an article from a special edition of Experimental Neurology on sleep disorders: http://www.sciencedirect.com/science/journal/00144886/243/su...

Re: Why Can’t We Fall Asleep?

#10

Post by m_fayer » Wed, Jul 08, 2015, 7:48 AM UTC

I'm surprised the article mentions the blue light problem and devices but does not talk about flux, it's a little app that shifts the color temperature of your display to match what you're supposed to see at your location given the time of day. So, after sunset your screen basically turns orange. Although it's a bit annoying and takes some getting used to, I've tried it on and off and whenever I'm using it I fall asleep and stay asleep much better than without.

A big problem for me with iPhones compared to android is that something like flux cannot work on them, so I have to avoid my device late in the evening to not disrupt my sleep.