Your responses indicate you suffer from moderate to severe chronic insomnia. Having chronic insomnia is not good. However, you can overcome chronic insomnia and develop habits that sustain a good night’s sleep nearly always. Unfortunately, behavioral interventions, even when guided by professionals, take time and some effort to achieve success. There are no quick fixes. Consequently, we advise a graduated behavioral program of overcoming chronic insomnia.
A program for overcoming chronic insomnia.
We suggest you start by reading a book on sleep. There are excellent books listed in the site’s Bookstore. They describe the fundamentals of sleep and often describe a program for how to overcome insomnia. They are helpful books.
Prof. Reid (Larry), with the help of a friend, wrote a book is titled: “Sleep, Drugs & Alzheimer’s Disease.” Larry values his own book and he may be biased (of course). We suggest reading the book, learning from it, and following its advice. Larry’s book is an inexpensive, helpful way for managing chronic insomnia. We centered the book’s advice based on the idea that doing activities toward resolving the problem is the best way to achieve a good night’s sleep.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
It often helps to have some guidance on what and how to do activities developing habits sustaining a good night’s sleep. Among the most effective guidance is CBT-I. Psychologists are usually the providers of CBT-I.
There are not enough trained cognitive behavioral therapists and they are mostly concentrated in large urban areas. In response, professionals have developed effective CBT-I by way of the internet. Interestingly, therapy seems to be equally effective when delivered over the internet or personally.
All effective treatments for chronic insomnia involve doing specified activities that, when practiced, yield an effective resolution. With effective treatment, your behaviors slowly change from those hindering a good night’s sleep, to those supporting a good night’s sleep. Persistent efforts and practice reorganizes your brain for efficient sleep. It takes time & effort, and it’s effective.
Until recently, the usual care for chronic insomnia was delivered by a physician who prescribed a “sleeping pill.” As related our book “Sleep, Drugs & Alzheimer’s Disease,” that is not effective and the pills often have harsh side-effects. However, behavioral interventions have few side-effects, except they do take some time, some attention, some commitment, and following our advice and counsel. However, the time, attention, and commitment are not a problem, and has the reward of knowing that you are taking control of your problem. With the scientific development of CBT-I, there is now an alternative to the prescription of sleeping pills.
In comparing sleeping pills verses CBT-I, it was found that Cognitive Behavioral Therapy was superior, and is now recommended by the medical community.
There is a significant difference between taking a pill and something like CBT-I as a treatment for chronic insomnia. Taking a pill relies on the pill to do the work of treating the problem and the individual remains the passive recipient of the treatment. Doing something like CBT-I involves activities and individual commitment to doing something to overcome the problem. When participants engage recommended activities, there is a greater chance of a successful outcome.
Our advice is straightforward: If you have chronic insomnia treat that insomnia by way of CBT-I. The research shows that behavioral interventions are superior to passively taking a pill while hoping the pills work without difficult side-effects.
The best alternative is to arrange for treatment by a psychologist who delivers CBT-I. Do continue to seek medical advice for major problems including chronic insomnia. Licensed physicians have the training and expertise to offer products and services that you cannot provide for your self. Licensed physicians might prescribe Melatonin and there are melatonin products available without a prescription. However, taking any kind of sleeping pills should be considered only a temporary fix setting a stage for CBT-I.
Larry wrote his book to provide inexpensive advice and counsel on how to implement behavioral interventions to overcome chronic insomnia with the specific goal of reducing the risk of developing Alz.
We offer a few products and the book to treat chronic insomnia in our Helpful Products, Sleep.
As you attend to your insomnia, please know that you should also attend to other risks of developing Alz. For example, a regular program of vigorous exercise is apt to be helpful if done sometime before bedtime (not just before bedtime) and is compatible with learning how to overcome chronic insomnia.