We wrote a book providing instructions on how you can manage your chronic insomnia.
Why read this?
The book, based in scientific research, provides the rationale for taking specific actions to reduce two prominent risks associated with the development of Alzheimer’s disease (Alz). The risks are (a) poor sleep quality and (b) the adverse side-effects of sleeping pills.
Research indicates that chronic insomnia is a risk-factor for developing Alz. It follows, that chronic insomnia should be effectively treated.
There is strong evidence that taking certain “sleeping pills” regularly increases your chances of dying younger than you would otherwise. Consequently, you should not use them.
There are nonpharmacological techniques that are effective in overcoming chronic insomnia and that can sustain a pattern of daily or near daily healthy sleep. The cognitive behavioral technology for treating chronic insomnia is the preferred first choice by both the medical profession and psychologists. Fortunately, the technology is simple to engage by most citizens.
We surely do not encourage you to passively take “sleeping pills” with the false hope that they will do the work of treating your insomnia. These pills produce unconsciousness, not a pattern of healthy sleep. When taken regularly, these drugs produce an unhealthy pattern of “sleeping” and some have considerable risk of being addictive. And, worst of all, these commonly prescribed drugs increase the risk of getting a wide array of mortal diseases; including serious infections and cancer.
You can, by investing your own time and by doing your own program, beat insomnia successfully and, in so doing reduce the risk of developing Alz. Buying this book is an inexpensive way to learn how to overcome your insomnia. We encourage individuals to apply what they learn from our book to develop lifelong habits of daily, healthy, restorative sleep.
Sleep we must! However, poor sleep need not be a fact of life. Good, healthy sleep is achievable.
Change the stimulus inducing anxiety about going to sleep.
It is common for individuals to become very anxious about not getting a good night’s sleep. Further, when lying down to sleep and not getting to sleep soon, their anxiety becomes intense. Intense anxiety and fear are readily associated with the environment we are in (i.e., where we are when there is a surge in anxiety can become the stimulus eliciting anxiety). Consequently, the bed and its features become a stimulus eliciting more anxiety. Yes, you going to bed has become a stimulus eliciting anxiety and anxiety is the opposite of calmly going to sleep. So, you toss and turn and get little sleep and then on the next night, you again get into bed and you feel a surge of anxiety and have cognition centered about worrying about getting enough sleep. And again, you do not get a good night’s sleep.
A potential solution that one can engage resolving a bed-bedroom phobia involves changing the circumstances of your bedroom. Doing so reduces the stimuli eliciting anxiety and worry about not getting a good night’s sleep that has developed as you struggled with poor sleep-quality.
One nice way of changing the bedroom is to buy new sheets. If you have old, cotton sheets, we suggest you buy soft, nice sheets made from bamboo material. If your old sheets are cotton, then the bamboo sheets will provide a different feel when you get into bed. Such may, but not surely, make it easier to fall asleep. It may be helpful if you are doing other activities that reduce chronic insomnia as advised in our book.
Another way of changing the stimuli associated with bed phobias is to change the mattress. This is an expensive alternative, however, there are now high quality mattresses that are not as expensive as previously. Also, you can change your bedroom by painting walls and rearranging the furniture. For some, changing the bed and bedroom clearly reduces chronic insomnia. However, for others, it may not work. Consequently, the recommendation is to follow the procedures outlined in the book “Sleep, Drugs & Alzheimer’s Disease”
Why buy this?
They are advertised as being soft, cool, clean and green (maybe, more environmentally safe than cotton). We have purchased them and like them; they are superior to cotton sheets. You, of course choose size of bed, color of sheets and there is some variability of price depending on the exact bamboo product you choose to buy.
Why buy this?
If one should chose to do a more complete remodeling of the bedroom as a way to avoid bed-phobia (anxiety-fear that has come to be associated with the stimuli of bed and bedroom as one worries about not being able to go to sleep), then you might chose to buy a new mattress.
A novel way to buy a mattress is offered by Casper, a company that features a mattress in a box. They ship their mattresses in a box and the mattress expands into a full mattress when unpacked. Their mattresses are less expensive than many others. They are also highly rated.
In you chose to go “all in” to change your bedroom in an effort to reduce the stimuli that has come to be associated with insomnia, you might paint the bedroom walls, buy new bedroom furniture and bedroom accessories.
We surely are not going to recommend products such as which kind of paint and paint brushes to buy. Obviously, these are hardly directly related to the prevention of Alz. However, as you buy products such as paint and paint brushes using Amazon.com, please chose AmazonSmile and the Alzheimers Prevention Charity. Doing so will contribute to activities designed to prevent Alz.
A new mattress might provide considerable change in the feel of the bed and, therefore, change the stimuli for worrying about getting to sleep. There is a huge market in mattress and other sleep products. We suggest considering one brand of mattress.
Unlike many of the products we offer, we have not purchased either kind of mattress or surely have not slept on either of them for nights. We suggest you consider one of the popular brands. Our suggestion is based on two factors, relative costs and their innovations. We did, however, consult companies that rate quality of mattresses (i.e., Consumer Reports and Tuck Sleep). It seems like the Casper Mattress has a favorable quality to price ratio.