Tinnitus activities THERAPY Session 3 Sleep

Session Plan Normal and Disrupted Sleep Strategies to facilitate sleep Preparing for sleep Waking up Activities for home Jane Doe Hearing Clinic. Chicago, IL

Normal and disrupted sleep Jane Doe Hearing Clinic. Chicago, IL

What is “normal” sleep? Key Concepts Normally, the amount of sleep required varies greatly from one individual to another. Generally 6.5 to 9.5 hours per night. Normal sleep includes several periods of light sleep or awakenings. Older adults have more awakenings. The sleep cycle from light sleep to deep sleep can repeat many times through the night. Tinnitus doesn’t usually wake people. But when they wake normally and hear tinnitus it may create difficulties getting back to sleep. Jane Doe Hearing Clinic. Chicago, IL

What disrupts your sleep? Stress and emotions Environment Irregular schedule Learned sleeplessness Time zone changes Medications Caffeine Nicotine Alcohol Key Concepts There are several factors that impact the quality of sleep. Ask patient which of these factors disrupt their sleep if any. Discuss opportunities to change behaviors if needed to reduce sleep disruptions. Jane Doe Hearing Clinic. Chicago, IL

Strategies to facilitate sleep Jane Doe Hearing Clinic. Chicago, IL

Daytime Strategies Avoid napping Get regular exercise Maintain your routine even if/when tired Key Concepts Avoid napping: don’t modify behavior after a poor night sleep Get regular exercise. Best time is 3-4 hours before going to sleep Lead life as normally as possible, even if tired Jane Doe Hearing Clinic. Chicago, IL

Evening Strategies Create a curfew at least 1.5 hours before bedtime After curfew, avoid: Stress Exercise Eating Alcohol Caffeine Follow a bedtime routine Go to bed when you’re tired Key Concepts Sleep is best when you make the least effort Jane Doe Hearing Clinic. Chicago, IL

Try This! – Reduce worrying at bedtime Set aside time before curfew to write down your worries so you can deal with them in the morning If you think of additional concerns while in bed, write them down and go back to sleep Do this approximately one hour before bedtime so your mind is not still buzzing from making the list Jane Doe Hearing Clinic. Chicago, IL

Try This! – Arrange your bedroom for great sleep Eliminate: TV Computer Food Drinks Add: Comfortable mattress, pillows, and bedding Darken bedroom Set temperature to 58-68 degrees F Jane Doe Hearing Clinic. Chicago, IL

Jane Doe Hearing Clinic. Chicago, IL Preparing for sleep Jane Doe Hearing Clinic. Chicago, IL

It’s helpful to be able to control to volume level. Strategy 1: Sound Add low-level background sound CD player Radio Relaxing sound player (nature sounds) Fan, humidifier, etc. It’s helpful to be able to control to volume level. Key Concepts Choose soft, pleasant sounds you enjoy Music (calm, soothing, steady, classical, piano) Nature sounds (waves, waterfalls, raindrops) Broadband noise (shhhhh) Jane Doe Hearing Clinic. Chicago, IL

Strategy 1: Sound Sound options: Always present On all night On a timer Notice whether sound on a timer wakes you when it turns off. If so, it may prompt you to think about your tinnitus when turning the sound back on, which is counterproductive. Key Concepts Sound options Sound present all the time: You don’t have to think about it, it’s just part of your bedroom Sound all night: helpful if wake up during the night. Sound as you go to sleep on timer: can be easier for spouse. Jane Doe Hearing Clinic. Chicago, IL

Strategy 1: Sound Considerations: If you share a bed with someone – Find a sound you both agree is pleasant to play 24/7 Use a pillow loudspeaker that only you can hear Go to sleep first with sound on a timer Jane Doe Hearing Clinic. Chicago, IL

Strategy 2: Relaxation Progressive Muscle Relaxation Technique Deliberately apply tension to a muscle group Stop the tension Notice how the muscles feel when they relax Key Concepts Review strategy Learn to systematically tense and relax muscle groups With practice you will recognize a tensed muscle or a relaxed muscle This skill allows you to produce physical muscular relaxation at the first signs of tension Jane Doe Hearing Clinic. Chicago, IL

Strategy 2: Relaxation Let’s try it: Make a fist and tense your arms for 15 seconds Release tension Breathe deeply and notice how your arms feel Jane Doe Hearing Clinic. Chicago, IL

Strategy 2: Relaxation Let’s try it: Make a fist and tense your arms for 15 seconds Release tension Breathe deeply and notice how your arms feel Continue tensing and relaxing muscles Face Shoulders Stomach Legs and feet When finished, release any remaining tension in your body Jane Doe Hearing Clinic. Chicago, IL

Strategy 3: Imagery Training Key Concepts Imagery training is similar to daydreaming. Attention is focused on some type of sensory experience. Creating novel mental images Recalling past places and events – warm and cozy, smell of roses, etc. Jane Doe Hearing Clinic. Chicago, IL

Strategy 3: Imagery Training Let’s try it! Close your eyes Think of a relaxing scene (like a beach) Try to imagine the scene as clearly as you can – add details! How does it feel? Smell? Sound? Allow yourself to relax as you imagine the location in your mind Jane Doe Hearing Clinic. Chicago, IL

Jane Doe Hearing Clinic. Chicago, IL Waking up Key Concepts Do you wake at night? Jane Doe Hearing Clinic. Chicago, IL

Waking up at night – what to do? Try these tips: Don’t lie in bed if you’re unable to fall or stay asleep Find something to do and return to bed when you feel tired Use background sound Jane Doe Hearing Clinic. Chicago, IL

Waking up in the morning Try these tips: Get up at the same time every day Use sunlight – it triggers wakefulness Jane Doe Hearing Clinic. Chicago, IL

Jane Doe Hearing Clinic. Chicago, IL Activities for home Jane Doe Hearing Clinic. Chicago, IL

Activities for Home Keep track of which strategies you use and how they help you sleep better. Are there habits you could change to facilitate sleep? What may need to change in your bedroom to facilitate sleep? How do the daytime/evening activities help? Which background sounds work best? Rehearse relaxation strategies. Jane Doe Hearing Clinic. Chicago, IL

Thank you for attending! Questions? Thank you for attending! Jane Doe Hearing Center. Chicago, IL

Jane Doe Hearing Center 555 Michigan Ave. Chicago, IL 01010 (555) 123-4567 jane@janedoehearingcenter.com Monday-Friday 9:00 AM to 5:00 PM Contact Us Jane Doe Hearing Center. Chicago, IL