Posted on 09/22/2024 7:49:00 PM PDT by ConservativeMind
A new study has shown that seniors taking sleeping pills can significantly reduce their dependence on the medications and improve their sleep with a simple intervention.
The study evaluated whether specially designed information packages mailed directly to their homes could help people reduce their need for sleeping pills, while also helping them get a better sleep.
The study involved three groups: two that received different information packages (Sleepwell or EMPOWER) and a control group that didn't receive anything by mail.
People enrolled in the YAWNS NB study were taking prescribed sleeping pills, including benzodiazepines (e.g., lorazepam (Ativan)) or z-drugs (e.g., zopiclone (Imovane)). There were 565 study participants, who averaged 72 years of age and 11 years of sleeping pill use.
The information packages were designed to promote a change in behavior and initiate the switch from relying on sleeping pills to learning about and using sleep—enhancing techniques to treat insomnia. Each package encouraged study participants to meet with their health-care professional and included information on the dangers of sleeping pills and how to safely reduce and stop them. The Sleepwell package also described cognitive behavioral therapy for insomnia (CBTI) and showed how to access it.
The researchers found that more people receiving the Sleepwell package stopped or reduced their use of sleeping pills compared to the other two groups. About 26% in the Sleepwell group stopped taking sleeping pills altogether by six months. For EMPOWER, the rate was 20% and in the control group it was 7.5%.
In addition to reducing their use of sleeping pills, people in the Sleepwell group slept better and had less daytime sleepiness compared to the other groups.
"Our study shows that participants safely stopped sleeping pills even though many had been taking them for years," said Dr. Andrea Murphy.
(Excerpt) Read more at medicalxpress.com ...
Wife and I, both soon to be 70 take no prescriptions at all. We do a lot of vitamins but both of us don’t sleep well... Tried melatonin but that doesn’t work either. Wife tried the CBD gummies and that didn’t work. We exercise 5 days a week and walk a lot. We’re pretty active.
We’ll go several nights with restless sleep, awake pretty much every hour then get a couple nights of good sleep then repeat. It is what it is but we’ll never take sleeping pills.
I have issues with sleeping, too. I think that the nights I sleep well are nights when I’ve eaten nothing after around 5 p.m. Have never taken an actual sleeping pill, but did try melatonin and didn’t like the hangover. Also, I believe UTIs were connected with it.
When I can’t sleep I just tell myself that at least I don’t have to get up for work in the morning.
Exactly. I read the whole damn article and didn’t learn a thing (except that sleeping pills are addictive).
What is cognitive behavioral therapy for insomnia (CBTI)
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment designed to address the underlying causes of insomnia without the use of medications. It is recognized as the first-line treatment for insomnia by various health organizations due to its effectiveness in improving sleep quality and reducing insomnia symptoms.
Overview of CBT-I
CBT-I focuses on modifying the thoughts, behaviors, and emotions that contribute to sleep difficulties. The therapy typically involves several key components:
- Psychoeducation: Educating patients about sleep and insomnia to correct misconceptions and reduce anxiety related to sleep.
- Cognitive Restructuring: Identifying and challenging dysfunctional beliefs about sleep, such as fears about not getting enough rest or misconceptions about sleep requirements.
- Behavioral Interventions: These include:
- Stimulus Control: Helping individuals associate their bed with sleep rather than wakefulness by limiting activities in bed to sleeping only.
- Sleep Restriction: Limiting the amount of time spent in bed to increase sleep efficiency, which involves adjusting the time spent in bed based on actual sleep patterns.
- Relaxation Techniques: Teaching methods such as deep breathing, progressive muscle relaxation, or mindfulness to reduce anxiety and promote relaxation before sleep.
Effectiveness of CBT-I
Research indicates that CBT-I can lead to significant improvements in sleep latency (the time it takes to fall asleep), total sleep time, and overall sleep quality. Studies have shown that CBT-I produces results comparable to those achieved with pharmacological treatments but without the associated side effects or risks of dependency. Moreover, the benefits of CBT-I tend to persist long after treatment has concluded, as patients learn strategies to manage their sleep independently.
Treatment Structure
CBT-I typically consists of 4 to 8 sessions, which may be conducted individually or in groups. Each session combines cognitive and behavioral strategies tailored to the patient's specific needs. The process often begins with a thorough evaluation of the patient's sleep patterns through a sleep diary, which helps identify contributing factors.
Conclusion
In summary, Cognitive Behavioral Therapy for Insomnia is a comprehensive approach that addresses both the psychological and behavioral aspects of insomnia. By focusing on changing maladaptive thoughts and behaviors related to sleep, CBT-I provides a sustainable solution for individuals struggling with insomnia, making it a preferred alternative to medication-based treatments.
For some reason, sleeping pills don’t work for me. Not even the prescription strength.
_______________________
My CPAP doctor recommended Melatonin and it gives me a regular nights sleep. I’m a little groggy in the morning, but it goes away after my first cup of coffee.
That’s also know as Ambien and can be addictive and cause hallucinations and breaks from reality - of course, some folks are able to only use such as actually needed and maybe become dependent vs. addicted...but length of time increases addiction chances.
I know this because I had to research before I started using Valium, before bedtime, a couple times a week to get some decent sleep.
The best sleeping pill ever invented is called physical exercise, and plenty of it along with good weight control. Those two together not only allow a better nights sleep but you can live longer. Another factor is being mentally active doing something that makes you think and gives satisfaction.
You are giving wise consult. Benzodiazepines are much more dangerous than people realize. They are very had to quit, dangerous to quit once on long term and tolerance builds. They should be rarely used. They will help with and are sometimes used for sleep issues.
“We do a lot of vitamins but both of us don’t sleep well.”
Have you tried cutting out the vitamins? I found I was overdosing on B vitamins which caused me to be up at night.
ping
Anyhoo - he prefers Belsomra as a prescription (it's not one of those bad 'iazepam'-thingys).
Ah,, don’t know where you’re getting that info but six years on Ambien and I’m fine..
It’s non-narcotic. Look that up.
Yours is a common result among the unstable.
I looked it up - and while it is non-narcotic, the data also says it can be addictive - hell, nicotine and alcohol are non-narcotic, but they are addictive.
Maybe you should look up info on what you’re taking....instead of advising me to do it...
I have and haven’t found anything showing Ambien, aka zolpidem to be problematic in withdrawl.
I have been using this medication AS NEEDED for six years and haven’t ever had a problem.
And the key phrase here is ‘’as needed’’.
I don’t need it all the time.
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