{"id":5230,"date":"2016-08-08T14:29:04","date_gmt":"2016-08-08T21:29:04","guid":{"rendered":"https:\/\/www.everywomanover29.com\/blog\/?p=5230"},"modified":"2016-08-08T17:55:18","modified_gmt":"2016-08-09T00:55:18","slug":"sleep-restriction-for-insomnia-sleep-success-summit","status":"publish","type":"post","link":"https:\/\/www.everywomanover29.com\/blog\/sleep-restriction-for-insomnia-sleep-success-summit\/","title":{"rendered":"Sleep restriction for insomnia \u2013 Dr. Breus on the Sleep Success Summit"},"content":{"rendered":"

\"sleep-success-summit\"<\/a><\/p>\n

As you probably know, insomnia is often a big issue if you have anxiety and\/or depression. I like to address low serotonin, low GABA and low blood sugar for the sleep and mood issues but sleep issues can be caused by so many factors.<\/p>\n

The Sleep Success summit addresses so many of these other factors: the adrenals, the thyroid, the gut, hormone health (all of which can impact sleep), plus topics on sleep apnea (and the inflammation connection), MTHFR, autoimmunity, using essential oils, sleep problems we see in kids and so much more.<\/p>\n

\"sleep-summit-speakers\"<\/p>\n

Dr. Michael Breus is the host of the summit and is interviewed by Sean Croxton: \u201cAn Interview with The Sleep Doctor.\u201d He shares:<\/p>\n

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We know that when people aren\u2019t able to stay asleep or fall asleep there is always some type of a mental component, either anxiety or depression (60-70% of the time)<\/p>\n

There are just not a lot of people out there treating insomnia other than just prescribing pills and I\u2019m not a big fan of that. Now you have two problems \u2013 you have a sleep problem and you have a pill problem.<\/p>\n<\/blockquote>\n

I learned something new listening to Dr. Breus\u2019 interview. He uses an evidence-based technique called \u201csleep restriction\u201d to help his patients with insomnia.\u00a0\u00a0 He says it trains your brain to know when to sleep and it works for about 50% of his patients.\u00a0\u00a0 When the \u201csleep restriction\u201d technique isn\u2019t enough he uses cognitive behavior therapy to help with the negative thoughts and worry around the lack of sleep and supplements. He does use medications short-term (a few weeks only) to break the insomnia cycle.<\/p>\n

I\u2019m so intrigued by this \u201csleep restriction\u201d method that I went looking for the research and found this study published just last month<\/a>: 70% of the women receiving cognitive behavioral therapy for insomnia (CBT-I) said they had no more insomnia after 8 weeks and 84% said they had no more insomnia after 24 weeks!<\/p>\n

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A randomized clinical trial was conducted among 106 perimenopausal or postmenopausal women aged 40 to 65 years with moderate insomnia symptoms and 2 or more daily hot flashes.<\/p>\n

Telephone-based cognitive behavioral therapy for insomnia (CBT-I) – which included sleep restriction, stimulus control, sleep hygiene education, cognitive restructuring, and behavioral homework \u2013 was compared to menopause education MEC\/ information about menopause and women’s health.<\/p>\n

At 8 and 24 weeks, 33 of 47 women (70%) and 37 of 44 (84%) in the CBT-I group, had scores in the no-insomnia range, compared with 10 of 41 (24%) and 16 of 37 (43%) in the MEC group.<\/p>\n<\/blockquote>\n

Dr. Breus\u2019 expertise is CBT-I and he is new to the naturopathic and nutritional world so we do have some professional differences of opinion, like buying Cosco magnesium (I would suggest looking for a quality product just like I do with all supplments) and avoiding 5-HTP and melatonin (although I do agree we do need to be informed consumers when using them).\u00a0 The good news is that because he\u2019s new to this he does ask great in-depth questions of the experts on the summit.<\/p>\n

Other great interviews to check out:<\/p>\n