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Sleep Hygiene and Solutions to Common Problems

Psalm 4:8, “I will both lay me down in peace, and sleep: for thou, Lord, only makest me dwell in safety.”

Human beings spend about one third of their lives sleeping. Yet, problems associated with lack of sleep and sleep deprivation abound. Getting adequate sleep can steady your mood, help you handle stress, improve your decision making and memory, and make you easier to be around! Sleep problems are common among individuals dealing with depression and anxiety disorders. Good sleep practices can be learned and lead to improved sleep duration and quality. Individuals dealing with sleep problems or disorders may be surprised to learn that there are effective treatments are available.


Good Sleep Hygiene

How to Sleep Better: Simple Steps to Getting a Good Night’s Sleep [Helpguide.org]

One More Reason to Get a Good Night’s Sleep
In this fascinating video [11:42], neuroscientist, Jeff Iliff, explains how sleep helps the brain function.  Brain imaging shows viewers what is actually going on in our brains when we sleep [TED.com]

Twelve Simple Tips to Improve Your Sleep [Harvard Division of Sleep Medicine]

The Biology of Sleep: Circadian Rhythms, Sleep Stages, and Sleep Architecture [Helpguide.org]


Insomnia

Insomnia: What to do When You Can’t Sleep [Helpguide.org]

Cognitive-Behavioral Therapy for Insomnia
The Conquering Insomnia program replicates the CBT-I program developed and tested at Harvard Medical School and the University of Massachusetts Medical Center by Dr. Gregg D. Jacobs. The Conquering Insomnia program is a 5-session, 5-week interactive PDF and audio-based CBT-I program.

Sleep Healthy Using the Internet (SHUTi)
Referenced as “the best-studied program” by Harvard Health, SHUTi is designed to actively help retrain your body and mind for great sleep through six engaging Cognitive Behavioral Therapy for Insomnia strategy and learning sessions. Each online lesson is personalized to your current sleep patterns and goals and walks you, step-by-step, through exactly what you need to do to maximize your sleep improvements, now and for the future.


Nightmares

Dream EZ
Dream EZ is a smartphone app designed to help a person “rewrite” their nightmares to make them diminish in intensity and frequency. The app uses principles from Imagery Rehearsal Therapy (IRT) for nightmare reduction to help users change their nightmares into less disturbing dreams so they can get a better night’s sleep. Although Dream EZ can be used on its own, this app was designed to be used along with a health care provider trained in IRT.


Sleep Disorders

Sleep Disorders and Problems: Symptoms, Treatment, and Self-Help [Helpguide.org]