11/21/2023 0 Comments No more sleepless nights workbook![]() They are unwilling to make the changes needed to improve their sleep, such as stopping smoking or going to bed early on weekends.ĭenying a problem is equally defeating. The major weaknesses of Hauri’s method are the same as those faced by sleep-disorders professionals attempting to treat patients with insomnia. ![]() The next step-for example, changing your life by reconciling a mother-daughter conflict-may be both more challenging and more worthwhile. The major strength of “The Complete Program” is that if you are willing to invest the time to become a trained observer of your own sleep behavior, you will begin to understand what makes your sleep worse. The point is that systematic observation can reveal relationships which are not readily apparent to us and can give us more ideas to test. At this point, another set of logs charting interactions with mother might confirm the initial impression. However, her worst night of sleep came after a phone call from her mother. After charting her sleep, exercise, work stress and telephone calls for a week, she found that her sleep was poor on some weekend nights (and therefore not completely related to work stress) and that she slept well after some exercise days but not after others. After initial consultation, she decided that exercise during the day, stress at work or telephone calls from her mother could be causing her sleep problem. In one of Hauri’s examples, a patient claimed to have no idea of what caused her to have good and poor nights of sleep. It is, in fact, a primer for Psychology 101 and the scientific method. While Hauri never mentions it, “The Complete Program” is much more than a diagnostic tool. ![]() Then you know that coffee is at least partly responsible for your insomnia. By comparing your sleep following the days with decreased coffee consumption to your sleep on the days with increased coffee consumption, you may find that your sleep is improved when you drink less coffee. Then make a change (for example, “I will start drinking two cups of coffee in the morning instead of 10-12 cups of coffee throughout the day”) for a week or two while continuing to track your sleep. This is accomplished by having you record your sleep habits and sleep quality for a week or two without changing anything. The discussion or ratings serve to help you identify one or more factors which may be causing your poor sleep.įor example, you might identify a problem like “I drink a lot of coffee” and formulate a specific hypothesis: “Is my insomnia related to my coffee consumption?” While developing hypotheses is a fascinating cognitive exercise, the next step involves real footwork: You must conduct a systematic test of the hypotheses you have developed. Your answers to the questions are discussed in a manner analogous to the internal thought process that a sleep-disorders professional might follow after asking you similar questions. sad?” are included in the various scales, which range from sleep logs (no pun intended) and medical history to life-style, depression and anxiety forms. Queries like “Do you worry in bed?” or “Do you do shiftwork?” or “Are you often. ![]() Hauri provides the reader with the tools (several questionnaires) and background to identify possible causes of sleep difficulty while avoiding technical terms as much as possible. Since insomnia frequently is not a primary problem but rather a symptom of another underlying disorder, it takes some detective work to find the source of the problem.
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