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Sleep training for adults prevents depression, study finds – New Orleans, Louisiana

New Orleans, Louisiana 2021-11-24 18:03:00 –

Sleep training for adults prevents depression, studies find


New clinical trials have found that cognitive-behavioral therapy training that teaches how to break bad habits to get a good night’s sleep may help prevent depression in older people with insomnia. .. These findings are one of the first to show that treating insomnia with behavioral strategies rather than pills can prevent the development of depression in the elderly, “said RAND Corporation’s senior behavioral scientist, Sleep. Specialist Wendy Troxel said. Not involved in research. The results of the study are “very important” because major depression is very common in the elderly and is “associated with increased risk of cognitive decline, disability, suicide, and death from all causes”. is. Numerous studies have shown that insomnia is a major risk factor for depression, with “about 30% to 50% of older people complaining of insomnia.” UCLA’s David Geffen School of Medicine and Biobehavioral Science Adults in randomized clinical trials who received cognitive-behavioral therapy for insomnia are twice as likely to develop depression, Irwin said. For many years, if it lasted for three years, “the chances of developing depression were reduced by 83%.” “That’s why this study is so important,” Irwin said. “We have shown that cognitive-behavioral therapy can actually target insomnia and prevent the development of depression.” Therapist involvement was important. The control group received eight weeks of basic sleep education each week for two months and taught sleep hygiene, healthy sleep characteristics, sleep biology, and the effects of stress on sleep. But there was no one-on-one training, Irwin said: “They had to take that information and understand how to use it without our help.” Training. An 8-week group set up by a therapist who has received. The advantage of this therapeutic approach is the use of CBT-I, the most evidence-based behavioral therapy for insomnia. It’s effective, long-lasting, and has fewer side effects than sleeping pills — which can be especially problematic for older people, ”Troxel said. CBT-I has five components: stimulus control, sleep restriction, sleep hygiene, relaxation, and cognitive behavioral therapy. Sleep hygiene and relaxation include good sleep habits. Go to bed and get up at the same time every day, get rid of blue light and noise, take a warm bath or do yoga for relaxation, keep your bedroom cool and don’t use electronics. Stimulus control Irwin includes “getting people out of bed when they can’t sleep.” Most people stay in bed and worry about not falling asleep. It turns the bed into a negative space, he explained. Instead, people are taught to get up after a 10-minute toss and turn, perform quiet, non-stimulating activities, and “do not go back to bed until sleepy.” Sleep restrictions include limiting bed time to a period of time only. A person sleeps for 30 minutes plus. Another way to get people with insomnia to get up instead of putting them to sleep. Cognitive therapy works to confuse “dysfunctional thoughts and beliefs about sleep.” I won’t sleep tonight. The therapist works with the person to counter such illogical thoughts and return to a more realistic way of thinking where one can relax and consider the bed a cozy place. “I think grouping is also very important,” says Irwin. , “Listen to the difficulties of others and how they solve them often helps to inform you of something you may be dealing with. However, the study then followed 291 people for three years and checked in monthly to ask about the symptoms of depression. Groups trained in CBT-I with the help of sleep coaches often continued training in their lives, while groups trained in Irwin sleep were “moderate in improving and treating insomnia.” But it wasn’t (improved) durable. It didn’t last long, “Erwin said. .. “I think that’s also why CBT-I apps and online tools often don’t work. People are dissatisfied, disappointed, angry with themselves and basically quit their jobs.” Working on the growing problem of depression, Pim Kaifpel, a professor of clinical psychology at the Free University of Amsterdam, and Dr. Charles Reynolds, a professor of geriatric psychiatry at the University of Pennsylvania Medical Center, said with the study. Written in an editorial published in. The stigma associated with major depression as a mental illness is one of the main reasons for not seeking treatment, “writes Cuijpers and Reynolds, who were not involved in the study. “This major finding provides an exciting new opportunity for the field of prevention and a new field of study on indirect preventive interventions to avoid the stigma of mental illness.”

New clinical trials have found that cognitive-behavioral therapy training that teaches how to break bad habits to get a good night’s sleep may help prevent depression in older people with insomnia. ..

“The exciting thing about these findings is that we were the first to show that treating insomnia with behavioral strategies rather than pills can prevent the development of depression in the elderly,” said sleep expert Wendy Troxel. Says. RAND Corporation was not involved in the investigation.

The results of this study are “extremely” because major depression is very common among the elderly and is “associated with increased risk of cognitive decline, disability, suicide, and death from all causes.” Is important to. “

Many the study Shows it Insomnia is a major risk factor for depression“About 30% to 50% of the elderly complain of insomnia,” said Dr. Michael Irwin, a professor of psychiatry and biobehavioral science at the University of California, Los Angeles School of Medicine, David Gefen.

Adults in randomized clinical trials who received cognitive-behavioral therapy for insomnia were half as likely to develop depression, Irwin said, if remission from insomnia persisted for three years. “The chance of developing it has decreased by 83%,” he added. depression. “

“That’s why this study is so important,” Irwin said. “We have shown that cognitive-behavioral therapy can actually target insomnia and prevent the development of depression.”

Therapist involvement was the key

The study, published Wednesday in the journal JAMAPsychiatry, randomly divided adults over the age of 60 with insomnia but no depression into two groups. The control group received eight weeks of basic sleep education each week for two months and taught sleep hygiene, healthy sleep characteristics, sleep biology, and the effects of stress on sleep. But there was no one-on-one training, Irwin said. “They had to get that information and understand how to use it without our help.”

The other group received a form of behavioral sleep training called CBT-1 and was conducted directly by trained therapists in a group setting for 8 weeks.

“The advantage of this therapeutic approach is the use of CBT-I, the most evidence-based behavioral therapy for insomnia, which is as effective, long-lasting and has few side effects as sleeping pills. It has been proven, which is especially problematic for the elderly. “

CBT-I has five components: stimulus control, sleep restriction, sleep hygiene, relaxation, and cognitive behavioral therapy. Sleep hygiene and relaxation include good sleep habits. Go to bed and get up at the same time every day, get rid of blue light and noise, take a warm bath or do yoga for relaxation, and keep your bedroom cool and free of electronics. ..

Stimulus control includes “getting people out of bed when they can’t sleep,” Irwin said. Most people stay in bed and worry about not falling asleep. It turns the bed into a negative space, he explained. Instead, people are taught to throw for 10 minutes, turn around, wake up, perform quiet, non-stimulating activities, and “do not go back to bed until sleepy.”

Sleep restrictions include limiting bed time to only 30 minutes and the amount of time a person sleeps. This is another way for people with insomnia to get up instead of lying in bed.

Cognitive therapy works to confuse “dysfunctional thoughts and beliefs about sleep.” “I can never sleep,” or “I might die if I don’t sleep tonight,” Irwin said. The therapist works with the person to counter such illogical thoughts and return to a more realistic way of thinking where you can relax and see the bed as a cozy place.

“I think setting up groups is also very important. Hearing the difficulties of others and hearing how they solve them is about something you might be dealing with. It often helps to inform. “

Means to achieve the purpose

At the end of the two months, treatment was terminated and there was no further intervention. However, the study then followed 291 people for three years and checked in monthly to ask about their symptoms of depression.

Groups that received CBT-I training with the help of sleep coaches often continued training in their lives, Irwin said. -Year study. “

The sleep-educated group “showed moderate effects in improving and treating insomnia, but (improvements) were not persistent. They were not persistent,” Irwin said. rice field.

“That’s why CBT-I is really very effective, because the therapist helps the individual navigate and negotiate with himself, and it can be a really daunting task. There is, “Erwin added. “I think that’s also why CBT-I apps and online tools often don’t work. People are frustrated, disappointed, angry with themselves and basically stop working.”

The results of this study show “a completely new and innovative way” to tackle the growing problem of depression, with Pim Kaifpel, a professor of clinical psychology at the Free University of Amsterdam, and the old spirit of the Free University of Amsterdam. Dr. Charles Reynolds, a professor of medicine, writes. Pennsylvania Medical Center, an editorial published with the study.

“The stigma associated with major depression as a mental illness is one of the main reasons for not seeking treatment,” writes Cuijpers and Reynolds, who were not involved in the study.

“This key finding provides exciting new opportunities for prevention and opens up new areas of research on indirect preventive interventions to avoid the stigma of mental illness.”

Sleep training for adults prevents depression, study finds Source link Sleep training for adults prevents depression, study finds

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