Article from the Guardian re benefits of CBT for insomnia

Forget counting sheep and drinking warm milk, an effective way to tackle chronic insomnia is cognitive behavioural therapy, researchers have confirmed.

The authors of a new study say that although the therapy is effective, it is not being used widely enough, with doctors having limited knowledge about it and patients lacking access.

“There is a very effective treatment that doesn’t involve medication that should be available through your primary care service. If it’s not, it should be,” said Dr Judith Davidson, co-author of a new study on CBT for insomnia from Queen’s University in Ontario, Canada.

Gallery: It’s Time To Cure Your Insomnia Once and For All (Men’s Health)

a man lying on a bed: Everyone has one or two nights where they just can't manage to get much sleep. But if you have insomnia, being unable to sleep isn't an occasional struggle - it's a constant battle. "Insomnia is the inability to fall asleep, stay asleep, or waking up too early that results in daytime dysfunction (fatigued, tired, trouble focusing), and occurs 3 nights a week for 3 months to be considered chronic," says Vikas Jain, MD, sleep medicine physician at Northwestern Memorial Hospital. According to the University of Pennsylvania School of Medicine, approximately one in four Americans develop insomnia each year. The most common causes of insomnia are anxiety, stress and poor sleep habits. "Chronic insomnia affects roughly 6-7% of men between 20-40," says Hrayr Attarian, MD, medical director of the Sleep Disorders Center at Northwestern Memorial Hospital. Often, guys will take sleeping pills to try to combat insomnia. But pills shouldn't be your first line of defense. Try one of these sleep tips to beat your insomnia. Get rid of the TV in your bedroom.Sounds like a bummer, but if you want better sleep, you better do it."Having a TV in the bedroom is a no-no for people with insomnia," says Dr. Attarian. "It’s stimulating, from the noise to the light it emits."And research backs him up.A 2017 study publishe din the Journal of Clinical Sleep Medicine (http://jcsm.aasm.org/viewabstract.aspx?pid=31062) found that watching TV before bed and binge-watching led to more cognitive arousal that resulted in poorer sleep and insomnia.

Chronic insomnia, in which individuals have difficulties dropping off or staying asleep at least three nights a week for three months or more, is thought to affect about 10-15% of adults. The condition is linked to health problems including depression, as well as difficulties in functioning and sometimes resulting in accidents.

Sleeping pills are not recommended for long-term use and can have side-effects, as well as posing a risk of addiction. Instead, the main treatment for chronic insomnia is CBT – a programme of changes to the way an individual approaches and thinks about sleep. These include staying away from the bed when awake, challenging attitudes about sleep loss and restricting the number of hours spent in bed.

Writing in the British Journal of General Practice, Davidson and colleagues report how they examined the results from 13 previously conducted studies on the provision of CBT for insomnia through primary care. In some studies, participants were also taking medication to help them sleep.

The results showed CBT for insomnia was effective and led to improvements in sleep that lasted during a follow-up many months later.

Reviews for workshops

REVIEWS FOR SLEEPEASY WORKSHOPS HELD IN LLANTWIT MAJOR 2018

 

100% of participants scored the workshop content and presentation as excellent.

 

A very enjoyable and enlightening day within a friendly environment. TJ

 

A very enjoyable day with plenty of useful information. MR

 

I have found the CBT handout most useful. DW

 

I found the science about melatonin and sunlight and why it’s so important very helpful. A

 

Thank you! I have enjoyed the workshop and found it very interesting and helpful. S

 

I found all of the content very useful and I now understand how I can approach my sleep difficulties and get a better night’s sleep. J

 

All the content was very useful and has given me lots to think about and try. S

TROUBLE SLEEPING?

Are you dreading the long winter nights?

Has lockdown affected your sleep?

Join Jo Teague, Occupational Therapist and Sleep Consultant at Easysleep.com for an informal workshop over Zoom.

If you have difficulty getting to sleep or staying asleep so that you feel tired through the day this workshop is for you.

We will look at some of the barriers preventing us from sleeping well and how this affects our physical and mental well-being. I will show you a little about the science of sleep such as natural rhythms, stages of sleep and the effect of light so that you can use this information to make a few simple changes to your lifestyle and daily routine and get a better night’s sleep.

Thursday 12 November 9.30am to 11am from the comfort of your own home.

£12.00 via Zoom.£10.00 per person if more then one from the same household. Passcodes given after payment received. Help given to set up if required!

Contact Jo Teague 01446 790306/07813 904613. email jo@easysleep.com for further details.

Sleep Easy Workshops 2019

Date: Tuesday 17 September 2019

Location: Duke of Wellington, Cowbridge.

EARLY BIRD OFFER

£40.00 IF BOOKED AND PAID BY TO 31 JULY 2019.

LIMITED PLACES AVAILABLE

Join Jo Teague, Occupational Therapist and Natalie Snuggs BA, DipBSoM, DipHb(KG), experienced meditation and mindfulness teacher, to explore how to enjoy longer, better quality sleep.

In this introductory workshop we will explore some of the barriers preventing us from sleeping well and some easy to learn exercises and simple changes you can make to start improving your sleep right away.

You will learn about the science of sleep, different sleep stages and natural rhythms. You will learn how to use simple breathing and relaxation techniques to encourage better sleep. We will show you how a few simple changes to your lifestyle and daily routine will provide a better night’s sleep.

The day will be interactive and fun whilst encouraging you to think about how to get a better night’s sleep.

Cost £45.00 to include light refreshments. Lunch available to order.

NB the course is not suitable for under 18s and it does not address sleep disorders such as sleep apnoea.

  • Learn good sleep practice.
  • Your natural rhythms and sleep stages.
  • How to use simple breathing and relaxation techniques.
  • The science of sleep.
  • The science of mindfulness.

Enquire Now

Please fill out the form below, or call me on 01446 790306 to book yourself on this workshop.