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  • Tami Bruskotter

Post #32 My Journey with Insomnia

In Podcast Episode #27 Erica shares her battle with insomnia.


https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167

https://medlineplus.gov/insomnia.html

http://sleepeducation.org/treatment-therapy/cognitive-behavioral-therapy

https://www.healthline.com/health/healthy-sleep/insomnia-home-remedies#mantrarepetition


Insomnia is the difficulty falling asleep or staying asleep. People with insomnia typically feel unhappy and irritable with their inability to sleep. Insomnia is usually accompanied by one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.

Chronic insomnia is categorized as disrupted sleep that occurs at least three nights per week and lasts for a minimum of three months. Chronic insomnia disorders can have many causes. Stress, unhealthy sleep habits, shift work, or clinical disorders, also certain medications can lead to a long-term pattern of sleep interruptions. The issue becomes how safe are the remedies?


Treatments


Cognitive Behavior Therapies:


· Talk therapy - Clinical psychologist treats mental disorders and Psychiatrist treats mental disorders with talk therapy

· Stanford Sleep Restriction – Sleep Restriction Procedures and CBTI’s

· https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures/sleep-restriction.html

· Light therapy – exposure to light therapy at specific daily intervals

· Relaxation techniques – yoga, meditation, exercise

· Stimulus control – stop outside stimuli


Self-Care

· Avoiding Naps

· Caffeine avoidance

· Limit TV before bed

· Regular bed time

· Exercise

· Check your room environment ( 60-67 degrees, blackout curtains, no noise)


Medications:

  • Sedatives – Prescription needed cause drowsiness, calmness and dulled senses. i.e. Lorazepam, Benzodiazepines 

  • Antihistamine – reduces or stops allergic reactions

  • Anti-Depressants –Prevents depression and elevates mood


Side Effects Associated with Medications


  • Dizziness

  • Drowsiness

  • Blurred Vison

  • Nausea

  • Constipation

  • Headache

  • Anxiety

  • Dry Mouth

  • Increased Heart Rate

  • Addiction



Bottom-line – Does it work?


Sleep aids do work but they can bring side effects that may not be worth the cure. Also they can be habit forming. However they are good for use when it comes to short term sleep fixes in my opinion. I would focus on therapies and self-care as the best forms of reframing insomnia.

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