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Why Sleep?
In the HABIT program, one of our topics is addressing sleep quality because of the importance of quality sleep on daily cognitive function. We discuss identifying sleep disorders, such as sleep apnea (you can see our posts here and here about addressing sleep apnea and adjusting to CPAP therapy). But one of the biggest issues is really sleep disturbance (e.g., trouble staying asleep) rather than a medical sleep disorder. It is common for medical providers to provide prescription medication to help with sleep disturbances, which have been shown to have short-term sleep benefits. However, some patients end up on sleep medications on more of a long term basis. There is new research suggesting that sleep medications may not be as effective in the long term.
The Research:
The Study of Women's Health Across the Nation (SWAN) is a long-term cohort study of a diverse sample women living in the USA. From this sample, the researchers compared the self-rated sleep quality of middle aged women who started a prescription sleep medication to that of another group of middle aged women who did not start a sleep medication. At the start of the study, each group reported similar sleep ratings. After 1 year and 2 years the sleep ratings for medication users were not improved and remained similar to the non-medication group. You can read the full study here if you wish. In this news release on the research, a Neurologist working in a Sleep Disorders Center was quoted, "The problem with using medication to control insomnia symptoms is it provides patients with some relief but the sleep they get on medication is more sedation than sleep."
The Conclusions:
With these results suggesting the lack of long term benefit of prescription sleep medications on sleep quality in middle aged women and the fact that these medications can have side effects (cognitive being one class of side effects), we'd encourage you to discuss your sleep prescription use with your physician to see if you have other options. We've discussed healthy sleep HABITs in this blog before and that may be a start, but habits for healthy sleep can take some time to develop if there is significant insomnia present. Cognitive-behavioral therapy for insomnia (CBT-i) with a trained provider may be an important part of a sleep treatment plan with your physician. To search for a provider, one option is Psychology Today, an online resource with detailed listings for professionals in the US.
We hope this might stimulate a discussion with your physician about sleep and sleep medications and get you on your way to better quality sleep--for your brain health, your emotional health, and your physical health!
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@lindes You wrote "Physical problems prevent me to exercise an hour a day, or do most Yoga exercises."
Exercise need not be an hour a day to be valuable. It can be 2-5 minutes, several times a day, working up as your stamina improves. This can be accomplished as simply as walking around your house or apartment for a few minutes after every trip to the bathroom, or before every meal or snack.
Not to say it is easy - when I was recovering from one surgery, for the first week my walks were about 50' to the mailbox and then back again - the temptation to sit back and get someone else to do it was great, but I knew the exercise was essential. Some days, with my lungs, I feel like I'm "breathing underwater" but I force those 5-10 minute walks several times to help clear the mucus.
I would like to introduce you to one of our inspirational members @artist01, who also has many issues that prevent exercise, but who has made a commitment to move and try to improve - she calls them baby steps. Some days her walks are only 500 steps, then she works her way up a bit. After every challenge, she gets back up and tries again. You should read some of her posts - and they can be very entertaining as well.
Our goal here on Connect is to help each other live our best possible lives, in spite of limitations and challenges. Can I encourage you to take some "baby steps" of your own and share them with me? Perhaps if you can move a little, your body will be physically tired, instead of fatigued, and sleep will be a bit easier.
Sue
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4 ReactionsYour story sounds like mine before I made the changes. Exercise or yoga can be done in a chair. There are videos for this on YouTube. Walking every day can help, even just a little like 3 to 5 minutes several times a day. Just moving and getting the blood flow going and muscles contracting is what makes the difference, but then again I am not a doctor. All the fitness and health professionals I've spoken with have said never do anything that creates ouchy type pain, shortness of breath, or dizziness. I've also cut sugar and oil out of my diet. I am very sorry what you are doing now isn't working for you. I hope someone else's solution might work.
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3 Reactions@sueinmn and @lindes. Sue, thankyou very much for your kind words. Only this week, am I'm able to get outdoors and start my walking regime once more! What with three hospital admissions, a very bad fall with concussion, a serious reaction to my 2nd Covid vaccination, my inability to get enough calories into me due to IBS complications and a very painful autoimmune mouth condition, a blackout in my seniors' residence dining room the other day, a 3.3 low reading on my blood glucose reading after dinner yesterday, etc., etc., the past three days are the first time in a very long time that I'm again out of a wheelchair and going outdoors with my trusty walker! Yaaay!
I only list a few of my multi-maladies so that @lindes might see that she's not alone. I certainly sympathize with all she's going through but its vitally important to move our bodies, even if a little at a time. Baby steps. I only did 700 steps on my pedometer the first day, but today 1394 steps! Every little bit helps. My goal is to get back to my 1.3 miles in April!! C'mon, @lindes, you can do it! Hugs, Laurie
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1 ReactionThanks Laurie. I go to physical therapy twice a week to build up core strength and leg muscles. Last year at about this time, I was still sitting in a wheelchair, and i do my own shopping, and use the shopping cart as my walker. I had some massive surgery in January, and most of this was between my legs, and this causes to make every step hurt.
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1 Reaction@lindes. Hi! I hear you. I was wheelchair-bound a year ago too. I've got Giant Cell Arteritis and it has sure laid me low for more than two years so far. I had two strokes during the first few months of it, and thus the wheelchair stint for a long time.
As you know from bitter experience, it takes such a long time for our bodies to heal after major surgery.
I can certainly sympathize with you on that score. I had reconstructive bladder/bowel surgery in 2010. Never spent such a painful summer of recovery, but the final result was worth it. I'm sure you'll feel much better as your body heals.
I'm glad to know you're getting physio to keep those parts well oiled and working!
Keep up the Good Fight! Warmest wishes,
Laurie
I never knew that one can feel that much pain between the legs for such a long time!
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1 Reaction@lindes. Oh, yes! 😆 I know. But you just hang in there, kid, and it WILL get better! It's hard to live through all that pain, but hopefully you'll be rewarded with much better health once you've worked your way through these hard times. You must have needed that surgery, so now that things are "fixed", your reward is sure to follow soon. Just be good to yourself and try not to do the things that make the pain worse. I know that's tough when you need to get groceries, etc. One thing I did to ease the pain was use an ice pack (Yep, right between the legs! Don't laugh, everybody!! Sometimes ya' just gotta' do what ya' just gotta' do!). Take care. Laurie
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1 ReactionHe Laurie, they told m specifically not to use an ice pack. I bought those made for between the legs packs prior to surgery, and was told not to use them
LindeS
Hello,
I am jumping in here as this is related to CBT-i coach app developed for VA by Stanford University, I believe.
I can say that following the advise and techniques, which all I knew before but never followed but decided to buckle down this time and follow. I see such a difference in my sleep quality and quantity that I am thinking I did not had to suffer 5 or so years if only I listened to the coach;). I was sleeping 2 - 3 hours at the most and tired all day. Depressed as to what is happening. I am vegan and actively healthy but dreaded going for walks. Found all excuses to not go. I was 6 miles a day walker. Anu weather I will go.
Long story short just want to say.. that please follow. You have nothing to loose but gain. I am averaging 6 hours of blissful blessed sleep. There will be a night or two here there but overall much improvement. That's all folks
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2 ReactionsThank you for sharing your experience and reminding us of this app, which I also like. Many individuals do very well with self-implemented therapies using apps like the one you described!