Login / Create an Account

Phone646.355.8777


 

"Do night lights cause cancer?" is the title of a blog post written by biofeedback expert and PhD psychologist Dr. Erik Peper. Follow the link above and you can decide for yourself if the post is compelling. Researchers in this study published in the Cleveland Clinic Journal of Medicine asks "Does lack of sleep cause diabetes?" Poor sleep quality or not enough hours of sleep are often considered as precursors to health impairments as the body does much of its cellular regeneration and other restorative functions during the sleeping hours. These questions and concerns bring us to the concept of "Sleep Hygiene." 

 

The American Academy of Family Physicians has published this full text article that describes several components of insomnia treatment, including sleep hygiene. Reasons for insomnia may include anxiety, depression, fibromyalgia, sleep apnea, menopause, pain, or restless legs syndrome. Medications that can contribute to lack of sleep include alcohol, nicotine, caffeine, diuretics, beta blockers, and stimulant laxatives. The authors describe sleep hygiene as one part of a cognitive behavioral therapy (CBT) approach to treat insomnia, which can be comprised of 4-8 sessions. Each session may be 60-90 minutes long and topics covered may include behavioral education for stimulus control, sleep restriction, relaxation therapy, and paradoxical intention (trying to stay awake.)

 

The concepts included in sleep hygiene (adapted from the above study) are as follows:

 

  1. Avoid caffeine and nicotine, particularly before bedtime.
  2. Avoid exercise 4 hours prior to bedtime.
  3. Avoid large evening meals.
  4. Avoid taking naps during the day.
  5. Rise and sleep at same times each day (even on weekends!)
  6. Keep a comfortable temperature in bedroom.
  7. Keep the bedroom very dark.
  8. Set aside time to unwind or use relaxation techniques before bed.
Patients may also find concepts in "stimulus control" very useful as patients are instructed to only associate the bedroom with sleep and sexual activity- no television! Some of the relaxation strategies referenced in this study include autogenic training, biofeedback training, imagery training, progressive relaxation and paced respirations. 
The above are all strategies that a pelvic rehabilitation provider can effectively teach to her patient. If your patient's recovery may be limited by pain, medications, anxiety, and the unfortunate sequelae of sleep loss, education in the concepts described here can be practical ways to help the patient affect her sleep. The authors reference a meta-analysis by Perlis et al. (2003) that finds that CBT for general insomnia is comparable to pharmacotherapy, and that CBT for sleep-onset insomnia is superior to pharmacotherapy. It is also pointed out in this article that most patients can self-administer the sleep treatments once instructed. Consider guiding your patients to strategies for improved sleep, with the intention of helping patients to improve the bodies time in restful recovery.

Comments (1)Add Comment
0
sac a main lancel
written by sac a main lancel, March 10, 2012
CTYLTQBHLWMHRN
Gros sacs de créateurs inspirés Lancel sont une très bonne alternative car il est très difficile de trouver des Lancel de créateurs pour moins cher.

Write comment

busy

Upcoming Continuing Education Courses

Pelvic Floor Level 1 - Durham, NC (SOLD OUT)
Apr 25, 2014 - Apr 27, 2014
Location: Duke University Medical Center

Myofascial Release for Pelvic Dysfunction - Portland, OR
Apr 25, 2014 - Apr 27, 2014
Location: Legacy Meridian Park Medical Center

Finding the Driver in Pelvic Pain - Milwaukee, WI
May 01, 2014 - May 03, 2014
Location: Marquette University

Visceral Mobilization of the Urologic System - Winfield, IL
May 02, 2014 - May 04, 2014
Location: Central DuPage Hospital Conference Room

Rehabilitative Ultrasound Imaging: Women's Health and Orthopedic Topics - Seattle, WA
May 03, 2014 - May 05, 2014
Location: Swedish Hospital - Issaquah campus

Rehabilitative Ultrasound Imaging Orthopedic Topics - Seattle, WA
May 03, 2014 - May 04, 2014
Location: Swedish Hospital - Issaquah campus

Pelvic Floor Level 1 - Scottsdale, AZ (SOLD OUT)
May 16, 2014 - May 18, 2014
Location: Womens Center for Wellness and Rehabilitation

Pelvic Floor Level 2A - Maywood, IL (SOLD OUT!)
May 16, 2014 - May 18, 2014
Location: Loyola University Stritch School of Medicine

Pelvic Floor Level 3 - San Diego, CA
May 30, 2014 - Jun 01, 2014
Location: FunctionSmart Physical Therapy

Pelvic Floor Level 1 - Arlington, VA (SOLD OUT)
Jun 06, 2014 - Jun 08, 2014
Location: Virginia Hospital Center

Care of the Postpartum Patient - Houston, TX
Jun 07, 2014 - Jun 08, 2014
Location: Texas Children’s Hospital

Bowel Pathology and Function - Minneapolis, MN
Jun 07, 2014 - Jun 08, 2014
Location: Park Nicollet Clinic--St. Louis Park

Oncology and the Female Pelvic Floor - Orlando, FL
Jun 21, 2014 - Jun 22, 2014
Location: Florida Hospital Sports Medicine and Rehabilitation

Myofascial Release for Pelvic Dysfunction - Dayton, OH
Jun 22, 2014 - Jun 23, 2014
Location: Southview Hospital

Pelvic Floor Level 2A - Derby, CT
Jun 27, 2014 - Jun 29, 2014
Location: Griffin Hospital