insomnia

Too little sleep and too much weight: a dangerous duo

Stuart Quan, MD

Contributing Editor

Americans are sleeping less and weighing more. Science tells us this is no coincidence. Inadequate sleep can contribute to weight gain in several ways, including altering levels of the hormones that control appetite and fullness and setting off a chain reaction of poor habits that can increase the risk of weight gain and obesity. Sleep is proving to be as important to health as good nutrition and regular exercise.

Cognitive behavioral therapy offers a drug-free method for managing insomnia

Many people with insomnia turn to sleeping pills, which often have unwanted side effects. Few of them know about an equally effective therapy that targets the root cause of insomnia without medications. Called cognitive behavioral therapy for insomnia, or CBT-i, this short-term talk therapy teaches people to change the unproductive thinking patterns and habits that get in the way of a good night’s sleep. While this therapy can’t “cure” insomnia, it does provide tools to better manage it. In a review article in this week’s Annals of Internal Medicine, researchers found that people treated with CBT-i fell asleep almost 20 minutes faster and spent 30 fewer minutes awake during the night compared with people who didn’t undergo CBT-i. These improvements are as good as, or better than, those seen in people who take prescription sleep medications such as zolpidem (Ambien) and eszopiclone (Lunesta). And unlike medications, the effects of CBT-i last even after the therapy ends.