Sleep Deprivation May Help in Emotional Trauma Treatment

Normally the Sleep Education Blog reports on the numerous physical and mental health problems caused by sleep deprivation. In this one case, sleep deprivation may actually have a benefit. If you don’t sleep after a traumatic event, you may avoid developing PTSD or other anxiety disorders, a recent study reports.

Plenty of studies have shown that sleep is central to the development of memories. This approach to PTSD works the opposite, researchers theorize: Avoid sleeping and avoid the memory-forming mechanism.

So far, sleep restriction has only been used to treat trauma in artificial, academic environments. The approach has not been put to practice with patients at risk for PTSD, such as accident victims or deployed troops.

The double-blind study involved video clips of safe driving with shocking footage of sudden car accidents mixed in. Half of the participants who watched the videos stayed up all night afterwards. The others received a normal night’s sleep.

The group assigned to sleep deprivation had few fear-associated memories of the accident footage, compared to subjects who received a full night’s sleep.

The authors of the study insist sleep deprivation could be a possible therapy for post-traumatic stress or anxiety. Further research is needed before the therapy can be put into practice for real-life traumatic events.

Moderate aerobic exercise can improve sleep quality for insomnia patients

A modest jog or a few dozen laps in the pool may help insomnia patients rediscover restful sleep. A new study published in the June issue of the Journal of Clinical Sleep Medicine demonstrates how moderate-intensity cardio exercise can improve overall sleep quality.

Exercising 4-8 hours before bedtime helped primary insomnia patients get to sleep faster, wake up less often and increase total time asleep. The authors think the aerobic exercise helps reduce bedtime anxiety.

High intensity aerobic exercise and resistance training led to fewer improvements.

The findings were based on overnight sleep study results along with a daily sleep log.

The study featured a sample of 48 subjects assigned to a control group or one of the three exercise conditions. The participants, ages 30 to 55, all had chronic primary insomnia. Anyone with a medical or psychiatric condition was excluded. People who exercised regularly or worked abnormal shifts were also left out of the study.

The moderate-intensity aerobic exercise group ran at a medium pace on a treadmill for 50 minutes. The high-intensity group ran faster for three ten-minute sessions, each followed by ten minute rest periods. Both groups began with a three minute warm-up session.

Participants assigned to resistance training worked out for 50 minutes. They did nine exercises targeted at different muscle groups. Each involved three sets of 10 repetitions.

Past studies have suggested the insomnia-reducing effects are all mental. Sleep experts regularly recommend exercise to help reduce obstructive sleep apnea.

Image by Matthias Weinberger

President’s Address: Economy is the “Source of Sleepless Nights”

Last night President Obama gave his first address to a joint session of Congress. As expected, it was dominated by talk of the economy.

Early in his remarks the president noted one side effect of the struggling economy: It’s keeping us awake at night.

“You don’t need to hear another list of statistics to know that our economy is in crisis, because you live it every day. It’s the worry you wake up with and the source of sleepless nights.”

Research shows that the president may be right. There is a connection between financial struggles and sleep problems.

In January we described how women who report financial strain have more sleep complaints. They also spend a greater percentage of time awake while in bed.

Another study shows that ongoing financial strain has a similar effect on the elderly. They also spend more time awake while in bed.

A study of farmers shows that economic concerns also can be severe for people involved in seasonal work. Many of the farmers suffered from sleep deprivation during peak seasons. This sleep loss was linked to worries about cash flow.

A new study shows that unemployment is another economic concern that can affect sleep. It found a strong independent association between sleep problems and unemployment.

In January the U.S. unemployment rate rose to 7.6 percent. About 11.6 million people were without a job.

Worrying about the economy can cause insomnia, which is the most common sleep complaint. About one-third of adults report having insomnia symptoms.

A stressful event such as a job loss or a pay cut can cause adjustment insomnia. It often occurs along with anxiety, worry, sadness or depression. You also may be unable to stop thinking about the problem.

The good news is that adjustment insomnia tends to last for only a few days. Sometimes it may linger for a few weeks. Normal sleep returns when the stressful event has passed or you have adapted to it.

About 10 percent of adults have chronic insomnia that lasts for more than a month. It can affect how you function during the day.

Get help for chronic insomnia at an AASM-accredited sleep center near you.

White House photo 2/24/09 by Pete Souza

More Young Adults Using Sleeping Pills

The New York Times reports that the use of sleeping pills by young adults has risen dramatically. The biggest increase from 1998 to 2006 came among adults between the ages of 18 and 24.

The report is based on an analysis by Thomson Reuters. It examined drug claims by adults under the age of 45. Overall sleeping pill use was highest among adults between the ages of 35 and 44.

The most popular sleeping pills were Ambien CR and Lunesta. The drugs were prescribed for an average of 93 days.

AASM president Dr. Mary Susan Esther told the Times that chronic insomnia often is linked to other problems. These include depression and anxiety. In these cases a sleeping pill won’t address the related problem.

Insomnia also can be caused by disruptions to the sleeping environment. This is called environmental sleep disorder. Dr. Esther pointed out that a noisy dorm is a common sleep disrupter for college students.

The report did not examine the use of other treatments for insomnia. One of the most effective treatments is cognitive behavioral therapy. Following the tips of good sleep hygiene also helps some people with insomnia.

Like any other drug, sleeping pills may cause some side effects. These side effects can include sleepwalking, sleep eating and other complex sleep behaviors. Some people also may experience memory problems.

The AASM offers these Guidelines for Taking Sleep Medications. Contact your doctor or pharmacist if you have any other questions about taking sleeping pills.