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Table of contents
- Reward Yourself
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- What You Need to Know About Sleep Problems, Insomnia, and Depression
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About Henry Munson Lyman. Clinicians may be reluctant to address insomnia because of its many potential causes, unfamiliarity with behavioral treatments, and concerns about pharmacologic treatments. Insomnia is a risk factor for impaired function, development of other medical and mental disorders, and increased health care costs.
The etiology and pathophysiology of insomnia involve genetic, environmental, behavioral, and physiological factors culminating in hyperarousal. The diagnosis of insomnia is established by a thorough history of sleep behaviors, medical and psychiatric problems, and medications, supplemented by a prospective record of sleep patterns sleep diary.
Quantitative literature reviews meta-analyses support the efficacy of behavioral, cognitive, and pharmacologic interventions for insomnia. Brief behavioral interventions and Internet-based cognitive-behavioral therapy both show promise for use in primary care settings. Among pharmacologic interventions, the most evidence exists for benzodiazepine receptor agonist drugs, although persistent concerns focus on their safety relative to modest efficacy.
Behavioral treatments should be used whenever possible, and medications should be limited to the lowest necessary dose and shortest necessary duration. A thorough clinical history is often sufficient to identify factors that contribute to insomnia. Behavioral treatments should be used when possible.
Hypnotic medications are also efficacious but must be carefully monitored for adverse effects. Buysse DJ.
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My twentieth-century box spring just lies around, unequipped to inform me each morning over WiFi how well I slept the night before. The Sleep Number bases its report on the usual metrics, such as heart rate and body movement. The air-filled Sleep Number minimizes pressure on your body parts by letting you adjust the firmness of your side of the mattress, while your bedfellow can use his own remote control to inflate or deflate his half of the bedscape to his liking.
After a week with Dusk 2. I also like that it is red and distinctive. With a scooped-out hollow for your skull, the Pillo 1 would make perfect packing material for a cantaloupe. Finally: relief for large-breasted women who like to sleep on their stomachs is here. Roz, who met one of the criteria, took it to bed.
Head on the high part, boobs in the sort of depressed part under that. This one was not at all moldable. I felt like my head was being bent at an unpleasant angle to the rest of my body. Picture an outsized balaclava designed by Claes Oldenburg for E. My friend Joan used it during a massage but sacrificed a few minutes of her hour trying to get the masseuse to stop laughing.
Before you get too cozy, consider this: although too little sleep can be deadly, too much of it can be even more deadly. A meta-analysis of sixteen studies involving around 1. Why, then, do we believe that eight hours of sleep is ideal? Jim Horne, the former head of the Sleep Research Center in Loughborough, England, told me that the fallacy originated with a study in —of school-age kids. We have data to show that you—I mean self-professed poor sleepers—often overestimate the extent of nighttime wakefulness. It takes note of not just calories burned and sweat levels ew!
What You Need to Know About Sleep Problems, Insomnia, and Depression
Using a technique that involves shining L. In general, Basis Peak has received positive reviews from tech magazines for accuracy, especially for its heart monitor.
For several weeks, she and her boyfriend, David, tried two sleep-tracking gadgets. Beddit recommends placing the sensor an unromantic six inches from the center of the bed or your partner. I got a sleep score of ninety-eight! Cognitive behavior therapy for insomnia C. This pragmatic approach to combatting insomnia focuses on changing the behaviors and anxieties that keep you up.
Several studies suggest that it is a more effective remedy than soporific drugs. A review that looked at data from twenty clinical trials found that C.
But you have to work at it: subjects keep a sleep journal, practice relaxation techniques, and learn to be less anxious about their anxiety. Exhausted yet? John, who is prone to waking at 4 a. An eight-hour stretch of sleep may not even be natural. Then you would sleep again until dawn. For coffee drinkers who overdo it, there are morning-after pills that contain rutaecarpine, an alkaloid that may speed up the rate at which your body breaks down caffeine.