Better Sleep Better Health

Every year, especially during the summer months, millions of people take trips all across the globe. After meticulous planning , packing, and preparation they board planes towards their destinations, hoping for an enjoyable vacation away.But unfortunately, many of these travelers will experience something unexpected that can disrupt and even ruin their time off:  Jet Lag

Travelers experience “Jet Lag” because of a disruption of their Circadian Rhythm. The Circadian Rhythm is the 24 hour cycle that helps regulate the body’s sleep and wake times. This cycle uses light to essentially “set its clock”. As a person travels between time zones, their body has trouble adapting to the different environment. For example, if you are normally in the Pacific time zone and travel east to New York, your bedtime is now 3 hours ahead of when you would normally go to sleep. Conversely, if you travel west 3 hours, you may find it very hard to stay up since you are staying awake 3 hours past your bedtime.

Jet lag can make people tired and angry, sometimes ruining what is supposed to be a good vacation. Fortunately, there are some things one can do to combat the effects of Jet Lag. Here are some tips to help you deal with this problem:

• Select a flight that arrives in the early evening and go to bed at 10 PM local time.

• Anticipate the time change by getting up and going to bed at times closer to your destination’s  time zone for several days before your trip.

• Avoid alcohol, caffeine, and heavy exercise around bedtime.

• Bring earplugs and blindfolds to help dampen noise and light during sleep.

• Get outdoors and into the sunlight. Daylight will help regulate your biological clock.

Many people around the world suffer from insomnia. There are treatments such as pharmaceuticals, but often concerns over cost and side effects turn people off of using them. But now individuals who cannot sleep have a safe and effective alternative: Cognitive Behavioral Therapy.
Cognitive Behavioral Therapy (CBT) is a novel approach to dealing with insomnia without the need for medications. Instead of masking the problem, CBT focuses on addressing the factors that cause chronic insomnia. These factors can be personal, physiological, cognitive, and behavioral. According to the AASM, the therapy is based on two premises. First, that some of the underlying personal and physiological factors can be directly altered. Second, that maladaptive thoughts and behaviors are learned and that they serve to perpetuate insomnia. If they are learned, then they can be “unlearned” by the CBT process.  The process of the therapy typically consists of individual meetings with an insomnia specialist over several weeks. The specialist may use multiple techniques to help the patient. These techniques can include alternative medications, relaxation methods such as meditation and biofeedback, adjustment of sleep schedules, and bright light therapy. When performed correctly, CBT can be as effective in treating insomnia as medications.
Many doctors are still not aware of the existence and efficacy of CBT for insomnia. It’s best to find a sleep specialist that is specifically trained in administering CBT. Oregon Sleep Associates currently offers Cognitive Behavioral Therapy for insomnia. For more information call 503-288-5201 or visit us online at www.oregonsleepassociates.com.