Sleep Hygiene and Solutions to Common Problems

Psalm 4:8, “I will both lay me down in peace, and sleep: for thou, Lord, only makest me dwell in safety.”

Human beings spend about one third of their lives sleeping. Yet, problems associated with lack of sleep and sleep deprivation abound. Getting adequate sleep can steady your mood, help you handle stress, improve your decision making and memory, and make you easier to be around! Sleep problems are common among individuals dealing with depression and anxiety disorders. Good sleep practices can be learned and lead to improved sleep duration and quality. Individuals dealing with sleep problems or disorders may be surprised to learn that there are effective treatments are available.

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Good Sleep Hygiene

How to Sleep Better: Simple Steps to Getting a Good Night’s Sleep [Helpguide.org]
Tired of tossing and turning at night? These simple sleep hygiene tips can help you fall asleep quickly, stay asleep longer, and be more energetic and productive during the day.

One More Reason to Get a Good Night’s Sleep [TED.com]
In this fascinating video [11:42], neuroscientist, Jeff Iliff, explains how sleep helps the brain function.  Brain imaging shows viewers what is actually going on in our brains when we sleep

Twelve Simple Tips to Improve Your Sleep [Harvard Division of Sleep Medicine]
Although there are many things that negatively impact sleep, there are nearly as many strategies and treatments available that can help. An important start in improving sleep is identifying and addressing the factors that disturb sleep.

Stages of Sleep: REM Sleep, Deep Sleep, and Circadian Rhythm [Helpguide.org]
What is a circadian rhythm? What is REM sleep and non-REM sleep? By understanding your sleep-wake cycle and the different sleep stages, you can improve how well you rest at night.

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Insomnia

Insomnia: What to do When You Can’t Sleep [Helpguide.org]
Can’t sleep? If you struggle to fall asleep or stay asleep at night, it can take a huge toll on your health. Here’s how to beat insomnia and end the sleepless nights.

Cognitive-Behavioral Therapy for Insomnia (CBT-I)
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the leading recommended treatment for insomnia. It’s typically delivered as a step-by-step program over several weeks—often around five—and can be done at your own pace or with guidance from a practitioner.

• Online Self-Paced CBT-I Program The Conquering Insomnia program replicates the CBT-I program developed and tested at Harvard Medical School and the University of Massachusetts Medical Center by Dr. Gregg D. Jacobs. The Conquering Insomnia program is a 5-session, 5-week interactive PDF and audio-based CBT-I program.
• Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain (self-paced book) In this book, you’ll learn how to optimize your sleep pattern using methods to calm your mind and help you identify sleep-thieving behaviors that contribute to insomnia. Don’t go without rest any longer-get started on this program and end your struggles with sleep.
• International Director of CBT-I Providers CBT-I is a pretty remarkable thing. Given the exceptional attributes of CBT-I, it is not surprising (though still pretty remarkable) that the American College of Physicians recently recommend that CBT-I be the first line treatment for Chronic Insomnia. Search our International Directory for a CBT-I Provider.
• Society of Behavior Sleep Medicine Use this interactive map to locate a Behavioral Sleep Medicine Member in the corresponding state.

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Nightmares

Imagery Rehearsal Therapy Can Help You Rewrite Nightmares for Sweeter Sleep
Many sleep experts consider IRT the go-to treatment for nightmares, and for good reason: It’s versatile, effective at reducing symptoms, and has a low risk of side effects.

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Sleep Disorders

Sleep Disorders and Problems: Symptoms, Treatment, and Self-Help [Helpguide.org]
Sleep disorders such as insomnia, restless legs syndrome, and sleep apnea can impact your sleep at night and how you feel during the day. Recognizing the symptoms of a sleep problem is the first step to getting help.

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