Study Shows Self-Help Methods Can Eliminate Insomnia
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New York, NY; Washington, DC; Los Angeles-Long Beach, CA; Chicago, IL; Houston, TX (PRWEB) November 13, 2012
Doctors Health Press, a division of Lombardi Publishing Corporation and a publisher of various natural health newsletters, books, and reports, including the popular online Doctors Health Press e-Bulletin, is reporting on a new study that finds that a self-help cognitive behavioral intervention can help improve sleep quality in older adults experiencing insomnia due to chronic disease.
As noted in Doctors Health Press e-Bulletin (http://www.doctorshealthpress.com/general-health-2/study-shows-self-help-methods-can-eliminate-insomnia), dealing with a disease can be a challenge, and when combined with sleep troubles, it can get even more difficult. Not only can a lack of sleep leave a person feeling tired all the time, but it can also seriously affect a person’s ability to heal. Insomnia can even become as much a health problem as the original health condition that triggered it.
As reported in the article “Study Shows Self-Help Methods Can Eliminate Insomnia,” researchers at Loughborough University in England recently evaluated the effectiveness of a self-help cognitive behavioral intervention in improving sleep quality in older adults.
According to the Doctors Health Press e-Bulletin article, a group of 193 individuals aged 55 to 87, with long-term conditions and chronic insomnia symptoms, participated in the study. The participants were divided into two groups. Self-help participants received six consecutive booklets, at weekly intervals, providing structured advice on important components of cognitive behavioral therapy for insomnia. These strategies included self-monitoring, sleep restriction, stimulus control procedures, and cognitive strategies. This group also had access to a telephone helpline. Control group participants received a single sheet of advice detailing standard sleep hygiene measures.
The article reports that when the researchers measured sleep outcomes, they found those in the self-help group showed significant improvements after treatment. Most treated participants (73%) said they would recommend the self-help program to others. The researchers concluded that self-help techniques could offer a practical way for seniors to improve insomnia symptoms associated with chronic disease.
The particular techniques used by the study’s participants all contributed to the improvement. Sleep restriction is a technique that focuses on spending less time in bed, making the bedroom more of a welcoming space instead of being associated with sleep anxieties. Participants also monitored what they do before they sleep, and their approach to falling asleep. Researchers also suggest making sure the room is quiet and dark at night, and trying a few relaxation techniques, such as meditation and breathing exercises before sleeping.
(SOURCE: Morgan, K., et al., “Self-help treatment for insomnia symptoms associated with chronic conditions in older adults: a randomized controlled trial,” J Am Geriatr Soc. October 2012; 60(10): 1,803-10.)
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