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Sleep
Published in Carolyn Torkelson, Catherine Marienau, Beyond Menopause, 2023
Carolyn Torkelson, Catherine Marienau
Magnesium is the first supplement to try if you are having trouble with sleep. Magnesium is just part of the story for better sleep, but some women respond remarkably well. Magnesium is most effective when used in conjunction with sleep hygiene measures. If you think that taking magnesium at night is going to be the magic bullet without changing some of your bad sleep habits, you will be disappointed. However, if you create an environment that is conducive to sleep, avoid those electronic devices, and spend some time relaxing and preparing for a restful sleep, the addition of magnesium can help calm your muscles and your mind.
Care
Published in Henry J. Woodford, Essential Geriatrics, 2022
Evaluation of insomnia requires consideration of all potential intrinsic and extrinsic factors. Improving sleep hygiene and relaxation techniques should be attempted. Excessive noise on hospital wards is a common patient complaint and associated with worse outcomes.17 Possible solutions include providing patients with earplugs, installing noise-absorbing materials on wards, educating staff to modify behaviour, quieter footwear, quiet-closing bins and noisy patients moved into side rooms. Caffeinated drinks should not be given in the evening. Warm, milky, non-caffeinated drinks can be beneficial. Increasing daytime exercise may help.18 The use of sedative medication should be avoided (see page 46). They are likely to cause harm in frail older people and do not provide equivalent sleep quality to natural sleep.
Dementia
Published in Michelle Tollefson, Nancy Eriksen, Neha Pathak, Improving Women's Health Across the Lifespan, 2021
Kelly J. Freeman, D. Nicole Paddock, Cristina H. Davis
Cognitive behavioral therapy (CBT-I) is considered the first-line therapy for insomnia. In a systematic review of studies including patients with primary insomnia, CBT-I was found to be as effective and longer acting than medications for treating insomnia.20 CBT-I focuses on removing behaviors or situations that may be perpetuating insomnia while encouraging behaviors known to alleviate it. Additionally, avoidance of nicotine, alcohol, and caffeine and the promotion of regular exercise and stress management are some examples of lifestyle approaches that may be beneficial. Sleep hygiene techniques that can be taught include avoidance of electronic devices before bed, optimizing the sleep environment, getting direct sun exposure during the daytime, and maintaining a sleep schedule.
SLeep Education for Everyone Program (SLEEP) Results in Sustained Improvements in Sleep Outcomes at Six Months
Published in Behavioral Sleep Medicine, 2023
Diana Haggerty, Dawn A. Contreras, Anita Carter, Christopher Drake, Robin M. Tucker
We previously reported on the immediate post-program pilot test outcomes for the SLeep Education for Elders Program (SLEEP), a behavior-based educational intervention delivered online by health educators (Tucker et al., 2021). Details about the program have been previously published (Tucker et al., 2021), but briefly, SLEEP is a six-week intervention designed to help participants get more and better sleep. The program was developed by sleep researchers, a certified sleep medicine specialist, Michigan State University (MSU) Extension educators, and older adults who had participated in previous MSU Extension programming. Each of the six sessions lasts 30-minutes, and topics include: an introduction to sleep and the importance of sleep for health, sleep hygiene habits to promote sleep, Stimulus Control Therapy, mindfulness and relaxation, sleep and physical activity, and sleep myths. Pilot test results immediately following the six-week program indicated that sleep quality, sleep hygiene behaviors, and daytime sleepiness improved in the intervention group (n = 22) compared to the wait-list control group (n = 31) (p < .028 for all; Tucker et al., 2021). Among the intervention group, clinically relevant changes over time, assessed by pre- vs. posttest differences of at least 0.5 standard deviation (Norman et al., 2003), were observed for sleep quality, duration, insomnia symptoms, and sleep hygiene behaviors. Based on these findings, we concluded that SLEEP was an effective tool to address sleep problems among older adults.
Poor sleep quality during COVID-19 pandemic restrictions associated with reduced psychological wellbeing in healthcare students
Published in Chronobiology International, 2023
Tommaso D’orsogna, Shona L. Halson, Raoul Oehmen
Poor sleep hygiene behaviours were associated with reduced sleep quality. Conversely, participants who exhibited positive sleep hygiene behaviours demonstrated lower global PSQI scores thereby indicating better sleep quality. This relationship between sleep hygiene and sleep quality is supported by previous literature (Al-Kandari et al. 2017; Altena et al. 2020; Gao and Scullin 2020; Hale and Marshall 2019). Whilst it is beyond the scope of this study to attribute these changes in sleep hygiene purely to the COVID-19 restrictions, self-reported changes in both sleep routine and sleep hygiene behaviours throughout this period were identified, likely related to either direct or indirect consequences of these restrictions, with negative behaviours being associated with poorer overall sleep quality.
The Association between Sleep Problems and Neuropsychological Deficits in Medication-naïve Children with ADHD
Published in Behavioral Sleep Medicine, 2022
Rikke Lambek, Per Hove Thomsen, Edmund J. S. Sonuga-Barke, Poul Jennum, Anne Virring Sørensen
Sleep and neuropsychological function appear to be (at least modestly) associated in children with ADHD. The association might be one where reduced sleep quality compromises neuropsychological function, albeit it is also possible that neuropsychological deficits result in poor sleep hygiene, altered sleep, or daytime sleepiness. Practitioners should routinely screen for sleep problems when assessing children with ADHD. Further research is needed into the links between ADHD, sleep, and neuropsychology, specifically (i) how sleep problems and motivation are associated, (ii) whether neuropsychological improvements might underpin the beneficial effects of sleep management interventions for people with ADHD, and (iii) if simple sleep hygiene intervention can help alleviate at least some cognitive or motivational deficits.