10/07/2024
Good Early Morning The Women's Wellness Center of South Florida and Facebook Friends. Yes, your friendly gyno-meteorologist Dr. Solomon is tracking .
It turns out that is the best way to combat . For those of my menopausal hotties out there, you all need to consider to combat the hotflashes that are destroying your sleep cycles. It's a no brainer because hormone therapy taken from the time of menopause to the age of 65 DECREASES OUR RISK OF HEART ATTACKS AND STROKES BY 80%. That number is real and very significant ladies.
For those of you taking , , or **um to sleep, I need you to wean off of it slowly using . It is important to get off of these synthetic drugs as they have been proven to cause significant . Double Wood Supplements found on Amazon.com makes this specific type of magnesium. You take two capsules every night and cut your sleeping pills in half then in quarters with a pill cutter.
For those of you seeing a psychiatrist or psychologist for therapy already and are having insomnia problem, please ask your therapist to engage you in COGNITIVE BEHAVIORAL THERAPY.
Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills
"Insomnia is a common condition. Effective treatment can help you get the sleep you need. Explore safe and effective insomnia treatments that don't include pills.
Insomnia is a common sleep disorder that can make it hard to fall asleep or stay asleep. It also can cause you to wake up too early and not be able to get back to sleep. Cognitive behavioral therapy, sometimes called CBT, can effectively treat long-term sleep problems like insomnia. Generally, it's the first treatment recommended.
CBT helps you find out which thoughts and behaviors cause sleep problems or make them worse. You learn how to replace these thoughts and behaviors with habits that support sound sleep. Unlike sleeping pills, CBT helps you overcome the causes of your sleep problems.
To find out how to best treat your insomnia, your sleep specialist may ask you to keep a detailed sleep diary for 1 to 2 weeks.
How does CBT work?
The cognitive part of CBT teaches you to look for and change beliefs that affect your ability to sleep. This type of therapy can help you control or get rid of negative thoughts and worries that keep you awake. The behavioral part of CBT helps you develop good sleep habits and avoid behaviors that keep you from sleeping well.
Depending on your needs, your sleep specialist may recommend that you:
Change your routine. This can help you sleep better. Set a consistent bedtime and wake time. Avoid naps. Use the bed only for sleep and s*x.
Set sleep limits. Lying in bed when you're awake can become a habit that leads to poor sleep. If you can't fall asleep within 20 minutes, get up and don't go back to bed until you're sleepy. But don't change your wake-up time. This makes you more tired the next night. But once your sleep gets better, your time in bed is slowly increased.
Change certain lifestyle habits. Change habits that lead to poor sleep, such as smoking, drinking too much caffeine late in the day and drinking too much alcohol. Not getting regular physical activity also can lead to poor sleep. You may learn tips that can help you sleep better, such as ways to wind down an hour or two before bedtime.
Improve your sleep area. Create a comfortable sleep area. Keep your bedroom quiet, dark and cool. Don't have a TV in the bedroom. Hide the clock from view.
Learn relaxation techniques. These techniques help you calm your mind and body. Approaches include meditation, imagery and muscle relaxation.
Remain passively awake. With this method, once you're in bed, you try not to think about falling asleep. That's because worrying that you can't sleep can keep you awake. Letting go of this worry can help you relax and make it easier to fall asleep.
Use biofeedback. This technique involves using a device that shows signs such as your heart rate and muscle tension. Then you learn how to help manage them. Your sleep specialist may ask you to take a biofeedback device home to record your daily patterns. This information can show patterns that affect sleep.
The most effective treatment approach may combine several of these methods."
Please share with family and friends. We all have trouble sleeping. I see so much of it in my clinical practice.
