sleep Tips

-  Moderate exercise, including brisk walking and resistance training have been found to be sufficient to improve sleep quality (Buman & King, 2010)

- Sleep quality scores were significantly improved with exercise when compared to routine activity (Banno, 2018)

- It has been shown that aerobic physical activity combined with sleep hygiene education is an effective treatment to improve sleep quality, mood, and quality of life in older adults with chronic insomnia (Reid et al., 2010)

- Key - upon wakening in morning à exposure to outside light and exercise

Inadequate sleep results in difficulties with:

-Attention, executive function, memory, manual dexterity, and mood

-As well as increased caloric intake

-Type 2 diabetes, fatty liver disease, and weight gain (Broussard, et al., 2012) 

-And inadequate sleep is related to increases in unethical behavior (Barnes et al., 2011)

Insomnia is also associated with:

-Depression, anxiety, and 

-Substance-related problems

-(typically, bi-directional in nature)

Psychological interventions for insomnia are first-line agents and appear beneficial with CBT-I being most often recommended 

- Cognitive Behavior Therapy for Insomnia typically includes: 

    - Patient education

    - Relaxation training

    - Stimulus control therapy

    - Sleep restriction therapy

    - Cognitive therapy or restructuring thoughts and expectations

    - Sleep hygiene 

    - Exercise

    - Many clinicians use a combination of the above techniques in treating insomnia

Baglioni, C., Espie, C.A., Riemann, D. (Eds). (2022). Cognitive-behavioral therapy for insomnia (CBT-I)     across the life span: Guidelines and clinical protocols for health professionals. https://onlinelibrary.wiley.com/doi/book/10.1002/9781119891192 

Bootzin, R.R., & Epstein D.R. (2011). Understanding and treating insomnia. Annual Review of Clinical Psychology, 7, 435-458.

Buman, M.P., & King, A.C. (2010). Exercise as a treatment to enhance sleep. American Journal of Lifestyle Medicine, 4, 500-514.

Van Straten, A., van der Zweerde, T., Kleiboer, A., Cuijpers, P., Morin, C.M., & Lancee, J. (2017). Cognitive and behavioral therapies in the treatment of insomnia: A meta-analysis. Sleep Medicine Reviews - https://www.med.upenn.edu/cbti/assets/user-content/documents/Morin%20et%20al.%202017%20Meta-Analysis.pdf 

 Medline Plus – Sleep Disorders

http://www.nlm.nih.gov/medlineplus/sleepdisorders.html

NIH National Center on Sleep Disorders Research

http://www.nhlbi.nih.gov/about/ncsdr/index.htm

Stimulus Control Therapy Script

https://www.med.upenn.edu/cbti/assets/user-content/documents/btsd--stimuluscontrol-bsmtxprotocols.pdf 

Sleep Foundation

https://www.sleepfoundation.org