Speech how to overcome insomnia

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Speech how to overcome insomnia

February, Options include lifestyle changes, psychotherapy, and medication.

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People with insomnia — the inability to sleep — may be plagued by trouble falling asleep, unwelcome awakenings during the night, and fitful sleep. They may experience daytime drowsiness yet still be unable to nap, and are often anxious, irritable, and unable to concentrate.

Insomnia is one of the most common types of sleep disturbance, at least occasionally affecting about one in three Americans. Sleep problems are particularly common in patients with anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder ADHD.

Types of insomnia One of the most Speech how to overcome insomnia ways to classify insomnia is in terms of duration of symptoms. Insomnia is considered transient if it lasts less than a month, short-term if it continues for one to six months, and chronic if the problem persists longer than six months.

The causes of transient or short-term insomnia are usually apparent to the individual affected. Typical circumstances include the death of a loved one, nervousness about an upcoming event, jet lag, or discomfort from an illness or injury.

Speech how to overcome insomnia

Chronic insomnia, on the other hand, is most often learned through conditioning. After experiencing a few sleepless nights, some people learn to associate the bedroom with being awake.

Taking steps to cope with sleep deprivation — napping, drinking coffee, having a nightcap, or forgoing exercise — only worsens the problem. As insomnia persists, anxiety regarding the insomnia may grow more intense, leading to a vicious cycle in which fears about sleeplessness and its consequences become the primary cause of the insomnia.

Cognitive behavioral therapy For chronic insomnia, the treatment of choice is cognitive behavioral therapy. Both the American Academy of Sleep Medicine and the National Institutes of Health recommend using cognitive behavioral therapy CBT before medication, based on research concluding that CBT is just as effective as prescription medication at alleviating chronic insomnia in the short term and may be more effective in the long term.

Although most of these studies have been restricted to people without psychiatric disorders, a smaller body of research suggests that CBT is also helpful for people who have a mental health problem along with insomnia. When used to treat insomnia, CBT helps patients change negative thoughts and beliefs about sleep into positive ones.

People with insomnia tend to become preoccupied with sleep and apprehensive about the consequences of poor sleep. This worry makes relaxing and falling asleep nearly impossible.

CBT also involves lifestyle changes that may be used alone or combined as part of therapy see "Lifestyle changes that promote sleep". In studies involving head-to-head comparisons, medication tends to relieve symptoms faster than CBT, but the benefits end once patients stop taking the drug.

In contrast, the benefits of CBT become more apparent with time. At the six-week mark, patients in both groups improved, but those who received combination treatment improved faster, sleeping an average of 20 minutes longer per night than those assigned to CBT alone.

However, in the second, longer-term phase of the study, benefits of drug therapy faded. After initially receiving combination therapy, patients were randomized to maintenance therapy with CBT alone or continued combination therapy CBT and zolpidem.

The biggest obstacle to successful treatment with CBT is patient commitment — some people fail to complete all the required sessions or to practice the techniques on their own. Internet-based programs are being tested to address this challenge.

Several small studies suggest that online CBT programs that teach people good sleep hygiene, relaxation techniques, and other strategies are promising. In a pilot study, researchers found that SHUTi helped patients with long-term insomnia lasting an average of 10 years improve their ability to fall and stay asleep compared with a control group.

Speech how to overcome insomnia

Lifestyle changes that promote sleep The following approaches may be used on their own or combined with cognitive behavioral therapy. People with insomnia tend to spend more time in bed, hoping this will lead to sleep. In reality, spending less time in bed — a technique known as sleep restriction — promotes more restful sleep and helps make the bedroom a welcome sight instead of a torture chamber.

Some sleep experts suggest starting with six hours at first, or whatever amount of time the patient typically sleeps at night. Setting a rigid early morning waking time often works best. If the alarm is set for 7 a. Once the patient is sleeping well during the allotted six hours, he or she can add another 15 or 30 minutes until attaining a healthy amount of sleep.

This technique reconditions people with insomnia to associate the bedroom with sleep instead of sleeplessness and frustration. It incorporates elements of stimulus control and sleep hygiene education by suggesting strategies such as these:Insomnia is a very common problem for many people, you may not hear a lot of people talking about it but it is happening every night to millions of people all over.

There are many ways to fight insomnia or at least try to make it less severe on your self. How To Overcome Chronic Insomnia.

by Dr. Guy. Having trouble sleeping?

Essentials

Here you will find a summary of my advice on overcoming chronic insomnia. You can also see how these tips have helped chronic insomniacs by watching the clip below, from ITV’s Daybreak.

and I want to hear from the Sleep School about: * Insomnia advice to . Below you will find a list of informative speech topics. New ideas are added weekly, be sure to check back to see more! "Gregg Jacobs's book is a medical miracle- a breakthrough program with the scientifically proven power to help you sleep again." -- Dr.

Joan Borysenko, author of the New York Times bestseller Minding the Body, Mending the Mind "In Say Good Night to Insomnia, Dr. Jacobs clearly tells you what to do about insomnia and how to do it. Overcoming insomnia. Published: February, Options include lifestyle changes, psychotherapy, and medication.

People with insomnia — the inability to sleep — may be plagued by trouble falling asleep, unwelcome awakenings during the night, and fitful sleep.

They may experience daytime drowsiness yet still be unable to nap, and are often. How to overcome insomnia Insomnia is a special kind of disorder and can be defined as the inability to sleep.

It is most often thought of as both a sign and a symptom. Insomnia can occur at any age, but is commonly associated with the elderly. It can either be short or long term leading too many problems such as heart disease, memory lost and even .

Speech: How to Overcome Insomnia | Essay Example