If you watch television, be sure you’re at least six feet away from the screen.
Stop using your computer, smartphone or tablet-the blue and green light from these devices can neutralize melatonin’s effects. “Create optimal conditions for it to do its job by keeping the lights low before bed. “Melatonin levels rise about two hours before bedtime,” Buenaver says. Work with, not against, melatonin’s sleep-inducing signals. If you’d like to harness melatonin’s sleep-inducing effects, Buenaver recommends taking these steps. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.” “Most people’s bodies produce enough melatonin for sleep on their own. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert Luis F. The Society for Behavioral Sleep Medicine aims to make CBT and related treatments for sleep disorders a standard of comprehensive care.“Your body produces melatonin naturally. Most CBT therapies for sleep disorders are brief, involving an evaluation and a limited number of treatment visits. The cognitive approach focuses on looking internally to examine, manage, or modify sleep interfering thoughts and beliefs that can interfere with sleep. This could include changes in sleep schedule and changes in the contingencies and reinforcers that promote sleep. The focus is on systematically introducing behavioral changes that have been proven to improve sleep. The behavioral aspect of CBT for sleep disorders focuses on eliminating habits, behaviors and environmental disruptions that stand in the way of quality rest. CBT is supported by scientific data and has a successful track record for treating a variety of sleep disorders.
Many Behavioral Sleep Medicine interventions are based on cognitive-behavioral therapies (CBT). Most approaches in Behavioral Sleep Medicine do not involve medications, but some interventions may be used in conjunction with medications or to help patients better tolerate medical therapies such as continuous positive airway pressure therapies for sleep apnea. Sometimes device-based treatments such as bright light boxes are utilized in behavioral sleep medicine treatments. Sleep professionals have recognized the behavioral components of sleep disorders for decades, yet most patients never get a proper diagnosis and treatment.īehavioral Sleep Medicine is an expanding area of sleep psychology that focuses on the evaluation and treatment of sleep disorders by addressing behavioral, psychological, and physiological factors that interfere with sleep.īehavioral sleep specialists utilize evidenced-based therapies that often combine behavioral approaches with cognitive techniques. Sleep disorders and lack of sleep are an under treated threat to the public health. Sleep disorders lower quality of life and contribute to physical and mental health problems. WHAT IS BEHAVIORAL SLEEP MEDICINE AND WHY IS IT NEEDED?
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