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Most adults need between 7-9 hours per night but it is the quality of sleep that matters not just the quantity.
 

Do you have insomnia?

Our clinic offerThe patient are offered up to 6 weekly sessions of CBTi led by clinician Components of the program include through  sleep education, sleep hygiene, stimulus control therapy, sleep restriction, a 10-minute relaxation exercise, and cognitive therapy, plus a patient workbook.

All patients completed at least 1 session of CBTi. Thirty-seven patients attended 3 or more sessions and were considered "completers"; 32 of these patients, or 86%, saw significant improvement in sleep following CBTi and were considered "responders."

Do you have chronic insomnia?

Take a minute to check your sleep health. Fill out this FREE 7-question Insomnia Severity Index (ISI) that has been scientifically validated to detect cases of insomnia in adults.

1. Please rate the current (i.e. last 2 weeks) SEVERITY of your insomnia problem(s).

Circle the correct answer:

a. Difficulty falling asleep*

None /Mild/Moderate/Severe/Very Severe

b. Difficulty staying asleep*

None /Mild/Moderate/Severe/Very Severe

c. Problem waking up too early*

None /Mild/Moderate/Severe/Very Severe

2. How SATISFIED/DISSATISFIED are you with your current sleep pattern? *

Satisfaction*

Very Satisfied/Satisfied/Neutral/Dissatisfied/Very Dissatisfied

3. To what extent do you consider your sleep problem to INTERFERE with your daily functioning (e.g. daytime fatigue, ability to function at work/daily chores, concentration, memory, mood, etc.)? *

Interfering*

Not at all Interfering/A Little Some what/Much/Very Much Interfering

4. How NOTICEABLE to others do you think your sleep problem is in terms of impairing the quality of your life? *

Noticeable*

Not at all Interfering/A Little Some what/Much/Very Much Interfering

5. How WORRIED/DISTRESSED are you about your current sleep problem? *

Worried*

Not at all Interfering/A Little Some what/Much/Very Much Interfering

Stimulus Control is appropriate for anyone who has any complaint of insomnia or sleep problems. If you have difficulty sleeping 3 nights per week, or even 3 times per year, all people can benefit.

On May 3, 2016, Cognitive behavioral therapy for insomnia (CBT-I) recognized as the  first-line treatment for adults with chronic insomnia by the American College of Physicians (ACP) in primary care setting and it follows evidence-based clinical practice guideline. It was published in  Annals of Internal Medicine.

Read:   

https://www.online-therapy.com/affiliate.php

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https://www.sleepio.com/cbt-for-insomnia/

https://sites.fastspring.com/shuti/product/shutiprofessionalfullyear?action=adds&_ga=2.214568208.606519844.1525138453-471408055.1525138453

SHUTi Professional Full Year

$249.00

SHUTi Professional allows your clinician to view your progress online.

If your clinician provided a code, enter the Clinical Code in the field provided on the next page.

With SHUTi Professional Full Year, you can use the program and review materials for up to a full 52 weeks, giving you ample time to complete the program at your own pace, work with your clinician on your particular needs and incorporate new sleep improvement strategies and techniques into your daily routin
e.

 

 

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Sleep Hygieneis  absolutely crucial to good sleep. 

Most important part of sleep hygiene is establishing rhythm for when and how to go to  bed. Following simple routine on daily basis helps the body to enter sleep cycle quickly- washing face, changing to night gown, listening to a particular sleep sound tracker, praying or meditating daily. 

Its important not to watch TV , eat or work in your bed.

 

Mindfulness :Make your bed every day by the sheets tight and being mindful white making the bed- how the sheet feel like how tightly its tucked in, spray some lavender in the room, run a soft music in room. We spend one third of our lives in bed, so work on making the bed as mindfully as possible.

http://paradisesleep.com/mindfulness-resource-guide/

Breath Mindfully before sleep: Count your breathing-

breath in for five seconds and out for seven seconds.

Warm up relaxation technique :  Think of a place you like example beach. Use all your sensation and  feel the presence of a beach . Feel the beech with all your five senses.

Learn Deep relaxation technique : This will help to improve the quality of sleep.

An option for individuals participating in the CBTI program is the use of actigraphy which is a technology used for the ongoing assessment of your day to day sleep patterns and for tracking progress in the program. Actigraphy involves the use of an “Actiwatch” which is a wrist-worn device that can track a person’s sleep and wakefulness activity, as well as light exposure, 24 hours a day, seven days week.

The Actiwatch resembles a small wrist-watch and incorporates an activity sensor and memory chip so that it can time periods of rest and activity. The Actiwatch is worn 24-hours a day for the duration of the insomnia program, even when you bathe or shower. The information collected by the Actiwatch will be downloaded at each clinic visit, and will provide an accurate assessment of your periods of wake and rest (sleep or naps). This will give the sleep clinician a detailed indication of how the program may be working for you. The information collected by the Actiwatch will be reviewed with you at each visit so you will have visual feedback about your progress.

soAP