The Importance of Sleep Hygiene in the Treatment of Depression Anxiety and Addiction

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16 Jul 2021

The Importance of Sleep Hygiene in the Treatment of Depression Anxiety and Addiction Sponsored by TherapyNotes com Manage your practice securely and efficiently Two free months of TherapyNotes with coupon code CEU CEUs are available for this presentation at AllCEUs a https 3A 2F 2Fwww allceus com 2Fmember 2Fcart 2Findex 2Fproduct 2Fid 2F1199 2Fc 2F a Want to listen to it as a podcast instead Subscribe to Counselor Toolbox Podcast AllCEUs provides multimedia counseloreducation and CEUs for LPCs LMHCs LMFTs and LCSWs as well as addiction counselor precertification training and continuing education Live Interactive Webinars 5 Unlimited Counseling CEs for 59 Specialty Certificates starting at 89 including AddictionCounselor RecoveryCoach PeerSupportSpecialist TraumaInformedCare BehavioralHealthTechnician Etherapy addiction and mentalhealth counselors socialworkers and marriage and family therapists can earn CEUs for this and other presentations at AllCEUs com AllCEUs courses are accepted in most states because we are approved as an education provider for NAADAC the States of Florida and Texas Boards of Social Work and Mental Health Professional Counseling the California Consortium for Addiction Professionals and Professions DrDawnEliseSnipes provides Counseling CEUs AllCEUs Podcast CEUs Cheap CEUs Presented by Dr Dawn-Elise Snipes Executive Director AllCEUs Podcast Host Counselor Toolbox NCMHCE Exam Review Objectives Learn about sleep The function of sleep Sleep cycles How much is enough How lack of sleep contributes to feelings of depression anxiety and irritability Understand the connection between sleep and circadian rhythms Learn techniques for sleep hygiene Impact of Sleep Disturbance People whose circadian rhythms are off Have a difficult time getting restful sleep Usually have higher cortisol levels Often report being tired at all the wrong times Have difficulty concentrating Confuse sleep and hunger cues What is the Function of Sleep Sleep is time to rest and restore Adequate sleep improves memory and learning increases attention and creativity and aids in concentration and decision making Toxins that accumulate in the brain are thought to be cleared out during sleep Healing and repair of cells takes place during sleep Sleep helps to maintain the balance of hormones in the body Ghrelin and leptin which regulate feelings of hunger and fullness Insulin which is responsible for the regulation of glucose in the blood Sleep deficiency is also linked to a higher risk of Cardiovascular disease Stroke Diabetes Kidney disease Sleep deprivation is correlated to Difficulty concentrating Irritability Fatigue Loss of energy Nutrition and Sleep Tryptophan is used to make serotonin Serotonin is used to make melatonin Melatonin functions to help you feel sleepy Caffeine is a stimulant with a 6-hour half life Nicotine is a stimulant with a 2-hour half life Decongestants are stimulants with a 2-hour half life Antihistamines make you drowsy but contribute to poor quality sleep Alcohol blocks REM sleep and can cause sleep apnea Eat a high protein dinner for tryptophan Make sure you are getting enough of all the vitamins and minterals Function of Sleep Allows the brain to focus on rebuilding and repairing Animals deprived entirely of sleep lose all immune function and die in just a matter of weeks Prisoners deprived of sleep entirely often develop psychotic symptoms New parents deprived of sleep have difficulty with memory and concentration Muscle growth tissue repair protein synthesis and growth hormone release occur mostly or in some cases only during sleep Other rejuvenating aspects of sleep are specific to the brain and cognitive function While we are awake neurons in the brain produce adenosine The build-up of adenosine in the brain may lead to our perception of being tired Circadian Rhythms Internal Body Clock patterns of brain wave activity hormone production cell regeneration and other biological activities linked to this 24-hour cycle normal circadian clock is set by the light-dark cycle over 24 hours Circadian rhythm disorders can be caused by many factors including Shift work Pregnancy Time zone changes Medications Changes in routine such as staying up late or sleeping in Medical problems including Alzheimer's or Parkinson disease Mental health problems Most people could benefit from auditing their sleep quality Reduce light Reduce noises Reduce bathroom trips Reduce wake-ups because of allergies or being too hot Stop caffeine 6 preferably 12 hours before bed If you are only willing to change one thing this month to start being happier more energetic and clearer headed sleep might be a great place to start