Can you put insomnia to sleep without medicine?

For many, the harder you try to fall asleep, the harder it is to do it.
BY NARA SCHOENBERG Published: December 17, 2013
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She lacked energy, had trouble focusing on the task at hand and often felt down or depressed. And no wonder: Dana Albright had been struggling with insomnia for more than a decade.

The Philadelphia teacher would sleep well one night and then sleep less each night after that, until for a night or two she wasn't sleeping at all. She totaled two cars in fatigue-related accidents, and although no one was seriously injured, she became so concerned she stopped driving for a year.

She was prescribed a succession of sleep medications — Lunesta, Ambien, Zaleplon — but the drugs were ineffective or too expensive, or the side effects were too burdensome.

And then a few months ago her doctor suggested something completely different: cognitive behavioral therapy for insomnia (CBT-I), or roughly six to eight talk therapy sessions focused on adopting sleep-promoting attitudes and behaviors.

“It's eight weeks, and it can change everything,” Albright, 32, said of CBT-I.

She now sleeps an average of slightly less than eight hours a night, she said. She's much happier and more alert.

The National Institutes of Health recognizes CBT-I as the preferred treatment for chronic insomnia, and a 2012 review of the medical literature in the journal BMC Family Practice found evidence that CBT-I is more effective in the long run (six months to two years) than sleep medications, with improvements along the lines of 30 to 60 minutes of total sleep time per night.

“What the studies in general show is that in the short run, while people are in treatment, medication and CBT-I are equally effective. But if you look over the long term, CBT-I has much better long-term gains than medication,” said University of Pennsylvania assistant professor of psychology Philip Gehrman, a co-author of the 2012 study.



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