How Can You Help Your Lack Of Sleep

How Can You Help Your Lack Of Sleep Photo Via: http://cdn1.theodysseyonline.com Insomnia is a major issue for many human beings, but while your first instinct might be to grab some pills and call it a day, many doctors are now advising individuals that pills often have dangerous side effects, so counseling might be a better alternative. In fact, counseling often does work, though the stigma that goes along with it prompts many to avoid it. According to Dr. Wayne Riley, the president of the American College of Physicians, “The evidence is quite strong that cognitive behavioral therapy is effective. It works. It’s long-lasting and it has the potential to decrease cost to the health care system.” After looking at research on insomnia by the Agency for Healthcare Research and Quality, Riley said, “We looked at 10 years of very strong research studies that looked at the effects of cognitive behavioral therapy and other interventions in terms of improving sleep for patients who have chronic insomnia.” According to NBC news, “Between 6 percent and 10 percent of U.S. adults have insomnia serious enough to be considered a clinical disorder.” And according to Dr. Amir Qaseem, “Insomnia is more common in women and older adults and can occur independently or be caused by another disease. People with the disorder often experience fatigue, poor cognitive function, mood disturbance, and distress or interference with personal functioning.” And while sleeping pills are a seemingly positive fix, the opposite might actually be true. They actually carry risks along with them. Pills as common as Ambien and Restoril could actually double your risk of getting in a car crash. Why? According to the FDA, these drugs actually remain in the bloodstream at very high levels, so high that they can interfere with your morning commute. The FDA has since required makers to lower the recommended doses, but this doesn’t fix the problem, especially if users aren’t adhering to the recommended dose. According to Riley, “Americans do tend to be over medicated for sleep. That’s why there’s a significant cost to the healthcare system. But also the potential side-effects of sleep medications are underestimated.” http://youtube.com On top of these, there isn’t even conclusive evidence as to whether or not these drugs are actually helping people sleep. And for those that think tea is an alternative, there’s little evidence suggesting these alternative therapies are useful. Therapy, however, is proven to work. According to Riley, “Cognitive behavior therapy at the beginning is hard to do but once you get through the initial phase it’s lifelong. It’s durable.” One of the biggest reveals of this study though is that the importance of therapy stems from overthinking when it comes time to go to sleep. According to Riley, “Cognitive behavioral therapy will give you the tools and the techniques and little tricks to sort of say between 5 and 8 p.m. I’m going to have all my worries on the table here. I’m going to worry about my kids dental appointment tomorrow or the big project at work but at about 9 o’clock, I’m going to set that aside and I’m going to relax and release and think about a nice beach scene somewhere or something that will put me in the mood that will be more conducive for sleep.” This study doesn’t just tell you that bedtime is time to put away your worries, but also your electronics. Not just because they are distracting, but also because smart phones and tablets, TVs and even computer screens can actually disrupt your normal sleep patterns. The full study gives guidelines for individuals to follow when it comes to going to bed, but simple things like turning off electronics and unwinding with a book to avoid stressing about your day go a long way, and you might just get some extra, much needed, sleep.