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Testosterone Replacement, Low T, HCG, & Beyond
Testosterone Side Effect Management
Need help with sleep management on TRT
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<blockquote data-quote="DragonBits" data-source="post: 158474" data-attributes="member: 18023"><p>It seems to ,me that rather than use the SAD light, you can use your phone/tablet/computer and have the same exact effect?</p><p></p><p>Is that correct?</p><p></p><p>I think that in part, you did Cognitive behavioral therapy (CBT) to reprogram your son's sleep habits.</p><p></p><p>Two specific behavioral therapies, which are often included as part of CBT, are stimulus control therapy and sleep restriction therapy. Stimulus control is based on the belief that insomnia may be the result of maladaptive classical conditioning (Bootzin & Nicassio 1978). Patients are instructed to eliminate all in-bed activities other than sleep, such as reading and television watching. If they are not able to fall asleep within 20 minutes, they are instructed to get out of bed until they feel sufficiently sleepy, when they can return to bed and attempt to again fall asleep. If they are not able to fall asleep within 20 minutes, the pattern of getting out of bed until sleepy repeats itself. This therapy tries to break the association between the bed and wakefulness.</p><p></p><p>Sleep restriction therapy limits the time spent in bed to about fifteen minutes beyond the duration of time spent asleep at night (Spielman, Saskin, & Thorpy 1987). As sleep efficiency improves, the amount of time spent in bed gradually increases.</p><p></p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142094/" target="_blank">Normal and Abnormal Sleep in the Elderly</a> </p><p></p><p>What works for your teenage son might not work as well for those of us over 65.</p><p></p><p>My problem isn't falling asleep, it's more getting up often, or waking up at 3:00 am and not being able to fall asleep again. This is pretty typical of many people over 60. Sometimes I can sleep 7-8 hours, but it's not most of the time.</p><p></p><p>I also speculate that smart watches and such devices that inform us about how much sleep light sleep/deep sleep/rem sleep we got can make us worried that we don't get enough sleep even when we would feel fine if we didn't know so much about the details of how we sleep.</p></blockquote><p></p>
[QUOTE="DragonBits, post: 158474, member: 18023"] It seems to ,me that rather than use the SAD light, you can use your phone/tablet/computer and have the same exact effect? Is that correct? I think that in part, you did Cognitive behavioral therapy (CBT) to reprogram your son's sleep habits. Two specific behavioral therapies, which are often included as part of CBT, are stimulus control therapy and sleep restriction therapy. Stimulus control is based on the belief that insomnia may be the result of maladaptive classical conditioning (Bootzin & Nicassio 1978). Patients are instructed to eliminate all in-bed activities other than sleep, such as reading and television watching. If they are not able to fall asleep within 20 minutes, they are instructed to get out of bed until they feel sufficiently sleepy, when they can return to bed and attempt to again fall asleep. If they are not able to fall asleep within 20 minutes, the pattern of getting out of bed until sleepy repeats itself. This therapy tries to break the association between the bed and wakefulness. Sleep restriction therapy limits the time spent in bed to about fifteen minutes beyond the duration of time spent asleep at night (Spielman, Saskin, & Thorpy 1987). As sleep efficiency improves, the amount of time spent in bed gradually increases. [URL="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142094/"]Normal and Abnormal Sleep in the Elderly[/URL] What works for your teenage son might not work as well for those of us over 65. My problem isn't falling asleep, it's more getting up often, or waking up at 3:00 am and not being able to fall asleep again. This is pretty typical of many people over 60. Sometimes I can sleep 7-8 hours, but it's not most of the time. I also speculate that smart watches and such devices that inform us about how much sleep light sleep/deep sleep/rem sleep we got can make us worried that we don't get enough sleep even when we would feel fine if we didn't know so much about the details of how we sleep. [/QUOTE]
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Testosterone Replacement, Low T, HCG, & Beyond
Testosterone Side Effect Management
Need help with sleep management on TRT
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