Don't Count Sheep! Learn How to Fall and Stay Asleep

Summary: The importance of sleep is evidenced by the fact that humans spend nearly a third of their lives sleeping, yet sleep disturbances are very common. This presentation reviews common sleep difficulties and strategies to improve sleep.
Presenter: Rina Fox PhD, MPH, University of Arizona College of Nursing
To read the transcript, go to:
bmtinfonet.org...
Highlights:
There are five main types of sleep disorders: insomnia, sleep apnea, hypersomnia, circadian rhythm disorders, and parasomnias. Insomnia is the most common.
The amount of sleep an individual needs varies depending on your age and other factors.The gold standard for treating insomnia disorders is cognitive behavioral therapy for insomnia (CBT-I).
April 2024, Part of the Virtual Celebrating a Second Chance at Life Survivorship Symposium 2024
Presentation is 40 minutes long with 19 minutes of Q & A.
Key Points:
(05:07): Symptoms of insomnia include difficulty falling asleep, difficulty staying asleep and/or waking up too early that happen, on average, at least three nights per week, for three months or longer.
(08:50): Insomnia tends to be worse shortly after transplant, and then improves, but may never get back to what it was before transplant.
(17:39): Sleep hygiene targets behaviors that can interfere with sleep such as avoiding alcohol before bedtime or caffeine in the late afternoon limiting screen time before bedtime; turning off lights at bedtime; stopping exercise four hours before bedtime; and avoiding heavy dinners.
(24:44): Setting an alarm to wake you in the morning, and avoiding checking the time during the night can help promote better sleep.
(27:18): Sleep medication only works when taken and can have side effects, like increasing the risk of falls.
(28:04): The gold standard for treating insomnia is cognitive behavioral therapy for insomnia (CBT-I). Licensed CBT-I providers can be found through the Society of Behavioral Sleep Medicine. Apps such as Sleepio, CBTiCoach and Insomnia Coach provide digital CBT-I online for those who prefer not to work one-on-one with a therapist.
(30:34): Mindfulness-based treatments can help with insomnia.
(31:17): There is some evidence that bright light therapy can help with insomnia.
(32:58): Fatigue is different than feeling sleepy. Fatigue is about lack of energy.
(35:50): Som strategies to address fatigue include distraction, certain medication, cognitive behavioral therapy, bright light and physical activity.
Meet the speaker:
www.nursing.ar...
VISIT US ON SOCIAL MEDIA:
/ bmtinfonet
/ bonemarrowstemcelltran...
/ bmtinfonet
x.com/BMTInfoNet
/ bmt-infonet