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Escalation of Sleep Problems During Covid-19

Two large-scale international surveys conducted during the peak of the COVID-19 pandemic revealed that the prevalence of sleep disturbances among adults rose significantly. New complaints of insomnia, altered circadian rhythm, and daytime dysfunction appeared in a third of the responders. A 20% increase in the consumption of pharmacological sleeping aids was also documented. The populations…

CBT-I Improves Sleep and Co-Morbid Depression

Insomnia commonly presents with comorbid depression and often persists following depression remission. Cognitive behavioral therapy for insomnia (CBT-I) has been shown in several studies to improve both insomnia and depressive symptoms. A new study examined the effects of digital CBT-I on insomnia and depressive symptoms. All participants met criteria for insomnia and had clinically significant…

Seven Hour Sleepers Have the Best Cognitive Performance

Previous research has demonstrated that seven hours of sleep is associated with: the lowest mortality risk and that longer sleep is associated with greater mortality risk than shorter sleep; and, peak cognitive performance for individuals between the ages of 15-75. These studies suggest that 7 hours of nighttime sleep is the optimal dose that should be…

Psychedelics Are a Revolutionary Treatment for Patients With Treatment-Resistant Depression

Many insomnia patients have co-morbid depression that is resistant to treatment. Although psychotherapy and currently available antidepressant medications are ineffective in these individuals, recent controlled studies at major medical centers such as Johns Hopkins have documented groundbreaking results for the use of psychedelics such as psilocybin for treatment-resistant depression. After just one treatment session, improvement…

Digital CBT-I is Effective for Insomnia During Pregnancy

Over half of pregnant women experience clinical insomnia, which is linked to perinatal depression and cognitive-emotional dysregulation. A new study examined the efficacy digital CBT-I via a mobile app in pregnant women with insomnia. Ninety-one pregnant women nearing or entering the third trimester with insomnia were randomized to digital CBT-I or digital sleep education control….

Aerobic Exercise Improves Sleep Quality

Another study has found that exercise improves sleep in middle-aged and older adults. Forty adults who complained of poor sleep quality were randomized into a 12-week exercise group or a control group. Exercise consisted of 40 minutes of supervised aerobic exercise training and 10 minutes of stretching class, 3 times a week for 12 weeks….

The Warmer the Bedroom, the Poorer the Sleep

Because sleep is associated with a drop in body temperature during the night, bedroom temperature can influence body temperature and sleep. A study using over 3.75 million nights of objectively measured sleep and bedroom temperature data analyzed the associations between habitual bedroom temperatures and sleep. The study found that bedroom temperature was above 70°F for…

Sleep Medications are Associated With Memory Deficits

A new study assessed the use of various sleep medication classes on memory in a population-based study in Brazil. 250 users of sleep medications were compared to 250 non-users of sleep medications (mean age= 43 years) on multiple measures of memory. The results indicated that sleep medication users consistently performed worse on measures of memory…

Covid-19 and Insomnia

Millions of people suffered from insomnia before the coronavirus. Unfortunately, this pandemic has created many new challenges, including social, personal, and financial stressors, that can exacerbate insomnia and trigger new cases of insomnia in people who previously had no sleeping problems. The disruption in daily life due to social distancing, school closures, quarantines and isolation,…

CBT-I Improves Sleep and CPAP Compliance in Sleep Apnea Patients

Insomnia and sleep apnea commonly co-occur, which makes sleep apnea difficult to treat with continuous positive airway pressure (CPAP). In some cases, sleep apnea patients develop insomnia from the discomfort of trying to sleep with a CPAP mask. A study involving patients with sleep apnea and co-occurring insomnia tested whether treatment with CBT-I before starting…