How I Taught Myself to Fall Asleep Within 10 Minutes Without Drugs

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How to treat Chronic Insomnia. The Alchemy of Dreams: Faites part de votre avis aux autres lecteurs en notant ce livre et en laissant un commentaire. Vous avez soumis la note et la critique suivantes. Ambien appeared safe enough for many doctors to break their long-standing refusal to prescribe a medication for run-of-the-mill insomnia. At one time, Ambien accounted for eight out of every 10 sleeping aids prescribed in the US, a near monopoly enjoyed by few other drugs in history.

But here's the twist. A number of studies have shown that Ambien and other shorter-acting benzodiazepines, sometimes known as Z-drugs, such as Zimovane offer no significant improvement in the quality of sleep that a person gets. They give only a tiny bit more in the quantity department, too. In one study financed by the NIH, patients taking popular prescription sleeping pills fell asleep just 12 minutes faster than those given a sugar pill, and slept for a grand total of only 11 minutes longer throughout the night.

If popular sleeping pills don't offer a major boost in sleep time or quality, then why do so many people take them? Part of the answer is the well-known placebo effect. Taking any pill, even one filled with sugar, can give some measure of comfort. But sleeping pills do something more than that. Drugs like Ambien have the curious effect of causing what is known as anterograde amnesia. The drug makes it temporarily harder for the brain to form new short-term memories. This explains why those who take a pill may toss and turn in the middle of the night but say the next day that they slept soundly.

Their brains simply weren't recording all those fleeting minutes of wakefulness, allowing them to face each morning with a clean slate, unaware of anything that happened over the last six or seven hours. Some sleep doctors argue that this isn't such a bad thing. Serious problems can arise, however, when people taking a drug like Ambien don't actually stay in bed.

Some have complained of waking up the next day and finding sweet wrappers in their beds, lit stoves in their kitchens, and bite marks on the pizzas in their freezers. Others have discovered broken wrists that came from falling while sleepwalking, or picked up their cell phones and seen a list of calls that they have no memory of making. Not long after a member of the Kennedy family blamed a car accident on the effects of Ambien, the US Food and Drug Administration issued new rules requiring pharmacists to explain the risk that taking certain sleeping pills could lead to things like sleep-eating, sleep-walking, or sleep-driving.

Insomnia: relax… and stop worrying about lack of sleep

Those warnings have done little to dent the popularity of sleeping pills, especially since the most popular one is cheaper than ever. Ambien went off-patent a few months before the FDA issued its new requirements. The number of patients filling a prescription for them remained steady. Many people who take sleeping pills find that their sleep quality reverts to its previous, poor state the night they decide to go without medication, a vicious cycle that increases their dependency on a drug approved only for short-term use. Facing a night of sleep without backup produces the same form of stress that originally caused the insomnia cycle to begin.

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Yet there is a way to treat insomnia without setting patients up for a letdown as soon as the prescription runs out. For more than 10 years, he has conducted studies into whether modifying behaviour can be as effective at treating insomnia as taking medication. His research focuses on cognitive behavioural therapy CBT , a treatment that psychologists often use when working with patients suffering from depression, anxiety disorders or phobias.

The therapy has two parts.

How I Taught Myself to Fall Asleep Within 10 Minutes Without Drugs by Steward Tagart on Apple Books

Patients are taught to identify and challenge worrying thoughts when they come up. At the same time, they are asked to record all of their daily actions so that they can visualise the outcome of their choices. When used as a treatment for insomnia, this form of therapy often focuses on helping patients let go of the fear that getting inadequate sleep will make them useless the next day. It works to counter another irony of insomnia: Morin found that people who can't sleep often expect more out of it than people who can.

Patients with insomnia tend to think that one night of poor sleep leads to health problems or has a severe impact on their mood the next day, a mental pressure-cooker that leaves them fretting that every second they are awake in the middle of the night is another grain of salt in the wound.

In the inverted logic of the condition, sleep is extremely important to someone with insomnia.

Therefore, the person with insomnia can't get sleep. In a study in , Morin recruited 78 test subjects who were over the age of 55 and had dealt with chronic insomnia for at least 15 years. He separated his subjects into four groups.

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One group was given a sleeping pill called Restoril temazepam , a benzodiazepine sedative often prescribed for short-term insomnia. Another group was treated with CBT techniques that focused on improving their expectations and habits when it came to sleep. The members of this group were prompted to keep a sleep diary and talk to a counsellor, as well as carry out other actions. The third group was given a placebo, and the fourth was treated with a combination of Restoril and the therapy techniques. The experiment lasted for eight weeks. Morin then interviewed all of the subjects about their new sleeping habits and the quality of their sleep each night.

Patients who had taken the pill reported the most dramatic improvements in the first days of the study, sleeping through the night without spending any of the lonely hours awake they had come to expect. Subjects who were treated with CBT began to report similar results in sleep quality a few days later.

Over the short term, sleeping pills had a slight edge in smoothing down the rough edges of insomnia. Then after two years, he contacted all his subjects and asked them about their sleeping habits again. It was a novel approach to investigating a disorder that often appears solved as soon as a patient sleeps normally for a few nights. Morin wanted to determine whether sleeping pills or therapy would do a better job of reshaping the underlying causes of persistent insomnia. Subjects who had taken the sleeping pills during the study told him that their insomnia returned as soon as the drugs ran out.

But most of those who went through therapy maintained the improvements they had reported in the initial study. Lowering patients' expectations of sleep and helping them recognise what contributed to their insomnia combined to be more powerful over the long term than medication. Therapy is also helpful at breaking a person's reliance, either real or imagined, on sleeping pills. In a study, Morin found that nine of every 10 subjects who combined a gradual reduction in their medication with CBT were drug-free after seven weeks.

Only half of those who tried to stop using the pills by reducing dosage alone were as successful. Further tests revealed that subjects who relied on therapy experienced better sleep quality as well, with longer amounts of time in deep sleep and REM sleep. A separate study the same year found that one out of two subjects who began a cognitive behavioural treatment plan no longer felt the need to take sleeping pills. The results from these and other CBT studies have been compelling enough for organisations ranging from the National Institutes of Health to the NHS to recommend therapy as a technique for treating insomnia.