Dr. Sheila Garland’s guide to better sleep habits

August 31, 2016

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Dr. Sheila Garland delivered a fantastic workshop on sleep management at Survivor Conference 2016, and has generously shared her info here for those who couldn’t attend, or who could use a refresher.

Recommendations for patients

1.    Wake up at the same time (regardless of how many hours of sleep, including on weekends)

2.    Designate a “clear-your-head-time”

3.    Establish a 90-minute buffer zone before intended bed time

4.    Only go to bed when sleepy (regardless of what the clock says) and don’t spend extra time trying to sleep

5.    Use your bedroom for sleep and sex only

6.    If not asleep within 20-30 minutes, get up and return to bed when sleepy. Refer to #4. This is especially important if your mind becomes active!

7.    Ensure sleep expectations are realistic

8.    Avoid unnecessary time in bed during the day, and avoid napping multiple times throughout the day

Patient Sleep Resources

Online 

Internet CBT-I is available. The following programs have demonstrated efficacy for treating insomnia. The cost differs for each program and depends on duration of treatment. It is generally less expensive that face-to-face therapy with a professional.

Sleepio | Shut-I

In Print 

1.    Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain – Colleen Carney, Rachel Manber, and Richard Bootzin

2.    Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia – Judith R. Davidson

3.    Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School – Gregg D. Jacobs

4.    The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need – Stephanie Silberman

 

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