2005-01-23 18:20:41
Christina Macone-Greene

An evening filled with tossing and turning can be downright frustrating, and for insomniacs these types of occurrences can go on night after night. For many, reaching for the sleeping pills is the answer, but research shows behavior therapy is the way to go.

“We’re always looking for the quick-fix. That’s why we turn to pills so fast. Quick-fixes don’t work, especially with something like this,” said psychologist Bill LaForge, Ph.D, who practices in Temecula.
He said there are different types of insomnia. It can encompass having trouble falling asleep, frequent awakening throughout the night and waking up early in the morning. LaForge said if someone has had a full eight hours of sleep and still feels fatigued, that too is considered insomnia. This last example could be the sleep disorder of apnea.

“In apnea, somehow your breathing is restricted for various reasons so you’re not getting enough oxygen during the night.”

LaForge said apnea might be related to snoring, heavy drinking, allergies and excess weight. He said if someone suspects he or she may have apnea, it should be checked out by a medical doctor.

Roughly 20 percent of the national population has sleep disorders.

LaForge said studies have shown that cognitive behavior therapy showed improved sleep patterns for long-term results.

When people are popping sleeping pills, both prescription and over-the-counter medication contain the same instructions: they should be used in the lowest usage possible for a temporary time period. And there is a reason for this.

“If you use them more then a few weeks they become iatrogenic. They will actually create more sleep problems.”

Simply, iatrogenic means the cure creates more illness that could result in more insomnia.

“My advice is, if you are considering medication, do the behavior stuff first.”

There are so many steps a person can take to change his or her sleep disorders.

“If you keep doing what you’ve been doing, you’re going to keep on having the same symptoms you’ve been having.”

LaForge said it’s valuable to start a new ritual in the psychological process, and it’s easy to do.

“You have to be your own researcher. You have to get to know your own cycles and biorhythms.”

Along with keeping your own sleep chart, here are some other important tidbits:

• Including weekends, have a regular time to go to sleep and wake up.

• The bed is only to be used for sleeping and sex.

• Light is a stimulant, so you must keep your bedroom dark.

• Ease yourself into sleep by taking a hot bath/shower, reading and stretching.

• Refrain from heavy evening exercise.

• Stop eating two hours before you go to sleep.

Along with this list, LaForge said one must gauge his or her nicotine, caffeine and alcohol intake. Alcohol will help people get to sleep, but it’s a light sleep.

“As the sugar kicks in, it wakes them up.”

He said if someone wants to drink something late at night, warm milk is perfect. Just like turkey, it has tryptophan in it.

Once you are in bed and the lights are out, LaForge said to give yourself about 20-30 minutes to get to sleep. If you don’t fall asleep, then it’s time for a change.

“Get up. Don’t stay there.”

Go back to bed when the sleepiness takes over. LaForge said people must avoid doing something stimulating such as watching TV or playing video games.

Good sleep for adults is between seven and eight hours per night.

“If you’ve been getting less than six hours of sleep for more then three to four days, then you are sleep deprived.”

Someone suffering from sleep deprivation is prone to illness and certain types of diseases.

“You’re less able to concentrate and your judgment is impaired.”

LaForge began practicing psychology in 1975. He went on to receive a Ph.D. in clinical psychology. Later, he became a licensed hypnotherapist.

“It relates to working with people with insomnia. Sometimes hypnosis is useful to help people go into a deeply relaxed state.”

He said hypnosis is something he’s used either formally or informally to help people overcome any blocks they have. LaForge has noticed that individuals have a difficult time just letting go and relaxing, even at night.

For those whose minds are spinning during the evening hours, this is when thoughts need to be transferred.

“Write all the stuff down on a piece of paper. All the stuff you’re worried about and thinking about. Get it all down so it’s out of here,” he said, pointing to his head. Writing down their worries will reset people’s frames of mind.

Having a healthy lifestyle is important for when you are asleep and awake. It’s something everyone should work on.

“We’re in such a rush for quick results that we don’t take the time to take good care of ourselves.”

For more information on sleep disorders and LaForge’s upcoming dream workshop, you may contact him at (951) 699-9055.

Christina Macone-Greene is a freelance writer.

http://www.temeculavalleynews.com/story.asp?story_ID=10927