Better Sleep with SHUTi – Gina

Using Shuti to Get Better Sleep Better sleep is a priority for many of the people I see. Recently I’ve started supporting clients in using an online CBTi (Cognitive Behavioral Therapy for Insomnia) program. I decided to check out the program for myself to get a better feel for what clients are working with. Ultimately I recommend SHUTi to clients …

Jet Lag Explained

What is “jet lag” and why do most people feel worse when they travel around the globe in one direction, rather than the other? An article in the journal Chaos, summarized in the New York Times, suggests an answer. And offers some hope that you can reduce the severity and duration of the symptoms. For people with mood disorders, this …

Sleep Apps Reviewed by the New York Times

Apps to monitor and improve sleep were recently reviewed in the New York Times. Using an app to try to improve your sleep is a strategy that many people try. Some have found that it can be helpful in the long run, and it helps to use a well designed program. The New York Times reviewed SleepBot (available free on Android …

Online Therapy for Insomnia Reduces Depression

“If only I could get a good night’s sleep my mood would be much better.” Many people who suffer from chronic depression are aware of the relationship between the quality of their sleep and their levels of mood and anxiety. A study published in the April 2016 addition of the British journal, Lancet Psychiatry, supports this view. 1100 internet users (aged …

How to Nap

For many people with depression the idea of taking a nap makes a lot of sense. On the other hand, staying in bed at the wrong times of day can be associated with worsened depression and increased fatigue. An article in June in the New York Times entitled, “How to Nap” seemed like an interesting introduction to the topic. In …

Cool Sleep Treatment

The FDA just approved a cool new sleep treatment. And we don’t mean that it is trendy, the treatment involves cooling your forehead in order to speed the onset of sleep. The fact that cooling temperatures are associated with increased sleepiness shouldn’t be new to anyone who has been on a long distance flight. Pilots routinely turned down the cabin …

Best Treatment for Chronic Insomnia

What is the best treatment for chronic insomnia? The American College of Physicians has just published the results of a careful review of all of the research in this area. The preferred treatment for insomnia is cognitive behavioral therapy (CBTi) which we offer through this website – read about it at the bottom of this page. In their review, ACP …

Insomnia Causes the Munchies

In an article that appeared in the journal SLEEP in February, 2016, and which was summarized in a New York Times post entitled “Poor Sleep Gives You the Munchies,” researchers report that one way that poor sleep and insomnia may lead to weight gain is that insomnia increases activity of the endocannabinoid system in the brain, the part of the …

Sleep Deprivation in Western Society

In February the National Sleep Foundation announced the publication of new guidelines for the amount of sleep that we should be getting based on a rigorous review of the literature. The guidelines suggested that adults should be getting between seven and nine hours of sleep. The results were widely distributed and commented on. It was noted that many people in our …

Chronic Insomnia Treatments

A recent study confirms that cognitive behavioral therapy is effective for chronic insomnia and is often more effective than medications. “What surprises us is that there isn’t more awareness of this treatment’s effectiveness and that there haven’t been more attempts to make the treatment more available to patients,” James M. Trauer of the Melbourne Sleep Disorders Centre in Australia told …

Insomnia Treatment Reduces Brain Stress

Insomnia treatment may have long-term beneficial effects on the health of your brain. Study in the Journal Biological Psychiatry published in February, 2015 looked at 123 older adults with chronic insomnia who were randomized to one of two active treatments (twice-weekly cognitive behavioral therapy for insomnia (CBTi) for 4 months or a relaxation therapy) or a control group who received educational …

CBT for Insomnia Reduces Suicidal Thoughts

CBT for insomnia (CBTi) is clearly preferable to taking sleeping medications for most people. Studies show that cognitive behavioral therapy is associated with greater improvements in sleep quality than sleeping medications, and that those improvements are more durable, and, particularly in the elderly, sleeping medications are associated with significant adverse effects, including an increase in mortality. But it can be a hard …

Natural Supplements and Insomnia

  There are two herbs or supplements that have the best data supporting their effectiveness. Both appear to be safe but have modest effectiveness. Melatonin Valerian (Alone or Combined with Hops or Melissa) Melatonin: Rapid Effect on Sleep The body uses melatonin as part of the way it regulates the sleep-wake cycle. Levels of melatonin increase as light decreases (at …