One of the biggest problems for people who have insomnia is thought-racing. If this is you, you know exactly what I’m talking about. And it happens to the best of us.

You go to bed, you’re tired, you’ve had a busy day, you want to sleep, and then you start thinking. And thinking and thinking and thinking.

Why do we do it? It doesn’t seem constructive. It gets in the way of something we really need - sleep. Well, there are many reasons why and you might want to ask yourself why this happens to you. Sometimes asking a question of yourself can give you a surprising answer.

Often thought-racing is a result of stress, anxiety or busyness. If you’re worried about something, you’ll want to continue thinking about it until you have a solution. Maybe you’re concerned about the next day and keep running through what you have to do. Maybe you’ve had a fight with someone important and just keep reliving it.

Some Strategies for Dealing With Thought-Racing

1. Make a list before bed. This could be a list of anything you might find yourself thinking about. A list of things you need to do, a list of solutions for a problem you’re anxious about, anything. Sometimes getting it down on paper stops your mind from going over things.

2. Journal. If you’re feeling stressed, anxious or worried, it can help to journal and sort through those things. You might think you don’t have time but just think of the time you waste lying in bed and not sleeping. It should gain you time.

3. Work on controlling your thoughts. You have power over them. They are doing what they think you want them to do. If you start thinking, stop yourself. Tell your mind to be still. Your thought life is not a run-away train. You have power over it. You control it.

4. Simple meditation or focusing. This has also been known as counting sheep. Count to 100 and then start again. Say the alphabet - one letter per breath. Focus on a picture in your mind. Think of a place where you’re happy, calm and relaxed and stay thinking of it.

Try it out and sleep well tonight!

According to a research abstract at SLEEP 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies, students who consider themselves to be evening types (that is someone who feels more alert and does their best work later in the day) have poorer sleep hygiene scores than morning and intermediate types. Sleep hygiene is the group of behaviors linked to good sleep and alertness. Examples include having a regular bedtime routine, a regular wake time, a regular bed time, and sleeping in a comfortable bed. The researchers found that this poor sleep hygiene was related to poorer academic performance and a decline in grade point average (GPA) during the transition from high school to college.

Results indicate that evening types had significantly lower first year college GPA (2.84) than morning and intermediate types (3.18). These evening-type students showed a greater decrease in their GPA during the transition from high school to college than their peers; their grades dropped by .98 GPA points, while others only dropped by .69 GPA points. These evening types also slept on average 41 minutes less than other students on school nights.

Lead author Jennifer Peszka, PhD, psychology department chair at Hendrix College in Conway, Ark., said that many students experience deterioration in sleep hygiene during their transition from high school to college.

“Although the results of the study aligned with our expectations, the size of the GPA difference between evening types and morning and intermediate types was surprising,” said Peszka. “Further, the difference is at a critical point on the GPA scale with evening types scoring below a B average and morning and intermediate types scoring above a B average.”

The study was based on data from 89 students (between 17 and 20 years old) preparing to begin their freshman year and 34 of those students as they completed their freshman year at a liberal arts college.

Authors of the study state educating high school and college students about the possible negative effects of poor sleep behaviors on academic performance may result in improvement in academic performance, especially in adolescents who are at risk due to poor sleep hygiene and evening-type status.

It is recommended that adolescents get nine hours of sleep per night, and school-aged children between 10-11 hours. More information about sleep hygiene is available from the American Academy of Sleep Medicine (AASM) at: http://www.sleepeducation.com/Hygiene.aspx

Abstract Title: Chronotype, Sleep Hygiene, and Academic Performance in High School and College
Presentation Date: Tuesday, June 9
Category: Circadian Rhythms
Abstract ID: 0161

Source:
Kelly Wagner

American Academy of Sleep Medicine

Self-reported nightmares among patients seeking emergency psychiatric evaluation uniquely predicted elevated suicidal symptoms, according to a research abstract presented at SLEEP 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies.

Results indicate that severe nightmares were independently associated with elevated suicidal symptoms after accounting for the influence of depression, whereas symptoms of insomnia were not. These findings suggest that nightmares stand alone as a suicide risk factor.

The sample included 82 men and women between the ages of 18 and 66, who were in a community mental health hospital admissions unit awaiting an emergency psychiatric evaluation. Evaluations determined eligibility for crisis stabilization inpatient admittance. Patients’ nightmares, insomnia, depression and suicidal tendencies were assessed through several questionnaires, including the Disturbing Dreams and Nightmare Severity Index, Insomnia Severity Index (ISI), Beck Depression Inventory (BDI), and the Beck Scale for Suicide Ideation (BSS).

According to principal investigator, Rebecca Bernert, doctoral candidate in clinical psychology at Florida State University, findings of the study emphasize the need for a more thorough assessment of sleep among acutely-ill patients, as it may be an important opportunity for intervention.

“Sleep disturbances, especially nightmares, appear to be an acute warning sign and risk factor for suicide,” said Bernert. “Given that poor sleep is amenable to treatment, and less stigmatized than depression and suicide, our findings could impact standardized suicide risk assessment and prevention efforts.”

The study states that sleep complaints are now listed among the top 10 warning signs of suicide by the Substance Abuse and Mental Health Services Administration (SAMHSA).

Sleep and mood disturbances are closely related, and depression is the single best predictor of suicide. People who suffer from persistent sleep problems should consult a sleep expert at one of the 1,600 centers accredited by the American Academy of Sleep Medicine (AASM). Those experiencing a suicidal crisis or emotional distress are encouraged to contact the National Suicide Prevention Lifeline, which offers a 24-hour crisis hotline.

Abstract Title: Insomnia and Nightmares as Predictors of Elevated Suicide Risk Among Patients Seeking Admission to Emergency Mental Health Facility
Presentation Date: Tuesday, June 9
Category: Sleep in Psychiatric Disorders
Abstract ID: 1120

Source:
Kelly Wagner

American Academy of Sleep Medicine