I am wondering about the actual results from this approach. There are several key elements missing that are part of a normal CBT-I approach, especially on the behavioural side. This is something I notice on this podcast, that TEAM CBT (or at least what's discussed on the podcast) seems to almost exclusively focus on the C(ognitive) part of CBT and there's very little talk about the B(ehaviour) part. For insomnia, a very important behavioural intervention (in my opinion) is bed time restriction. Many people spend too much time in bed tossing and turning, trying to "catch up" on sleep by going to bed earlier but then struggling to fall asleep. The basic understanding must be that you cannot force yourself to sleep. But you can train your body to fall asleep more readily by (temporarily) restricting the time spent in bed, so the sleep drive increases (you allow yourself to get more sleepy) before going to bed. Scaring people about years of life lost due to not sleeping 8 hours is absolutely the worst thing you could do btw. Many people don't sleep 8 hours and don't need to sleep 8 hours. There's absolutely no conclusive evidence that this is bad for your health, let alone that it would take years off your life span. Also telling people to make sleeping their "top priority, whatever it takes" is really not a good idea either because a main cause of insomnia is people worrying about their sleep. You want to make sleep be not a big deal, natural, effortless, not something that has to be forced. Please stop scaring people who sleep normal 6-7 hours into becoming insomniacs.
Thank you for your thoughtful and reflecting comment. As for the actual results, everyone I introduce this model to reports an improvement within a week or two period. I am 100% confident behind this approach. CBT-I is certainly complementary to this model but the focus of the podcast was to introduce the application of the TEAM-CBT model for addressing insomnia. As Dr. Burns mentioned, there are so many tools the models offers and there were only three discussed in the podcast. Behaviourally, the talk addressed spending 15-20 minutes of homework on training the brain to "take a hike" for night. The course I am working on is called Train Your Brain To Sleep and will cover all the other aspects of sleep. In my experience, as important the ergonomics of sleep are, the majority of the work involves harnessing the workings of the mind and the nighttime mental chatter. I agree that there is no way we can "force" ourselves to sleep, but we can learn to understand, negotiate and work together with the mind to turn it off for the night. "Sleep hunger" concept will also be addressed in the training. As for the stats and research on health and longevity, here are a few sources you can check into: Sleep and immune function: Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, 463(1), 121-137. doi.org/10.1007/s00424-011-1044-0 Sleep and obesity:www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/ Sleep and mental health: Bellesi, M., de Vivo, L., Chini, M., et al. (2018). Sleep loss promotes astrocytic phagocytosis and microglial activation in mouse cerebral cortex. Journal of Neuroscience, 38(21), 5262-5273. Baglioni, C., Battagliese, G., Feige, B., et al. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders, 135(1-3), 10-19. Sleep and longevity: www.sleepfoundation.org/sleep-news/good-sleep-linked-to-longer-life pubmed.ncbi.nlm.nih.gov/25979105/ These are just a few sources for review. I agree it is somewhat worrisome to tell people consequences of the lack of sleep and wondering if it would be more helpful to re-word it to what they get instead when they have more sufficient sleep. It is also my belief, that it is more worrisome to leave them in the unknown when the 1st go to remedy is as close as their pillow and there is help available like never before. If one commits to using even the three methods introduced in the podcast for a week or two, I would be surprised if their sleep won't improve even slightly. In addition, if you need further guidance, please feel free to reach out: www.marinadyck.com. If anyone is worried, please reach out to a TEAM-CBT therapist who have been trained in this approach and went trough the training, or to me personally and I will connect you with a therapist in your area.
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Listening to this at 4:00 am EST..what a coincidence as i accidentally woke up !! Hope to get some new insights. 😊
I really loved this podcast!
Thank you !
I am wondering about the actual results from this approach. There are several key elements missing that are part of a normal CBT-I approach, especially on the behavioural side. This is something I notice on this podcast, that TEAM CBT (or at least what's discussed on the podcast) seems to almost exclusively focus on the C(ognitive) part of CBT and there's very little talk about the B(ehaviour) part. For insomnia, a very important behavioural intervention (in my opinion) is bed time restriction. Many people spend too much time in bed tossing and turning, trying to "catch up" on sleep by going to bed earlier but then struggling to fall asleep. The basic understanding must be that you cannot force yourself to sleep. But you can train your body to fall asleep more readily by (temporarily) restricting the time spent in bed, so the sleep drive increases (you allow yourself to get more sleepy) before going to bed.
Scaring people about years of life lost due to not sleeping 8 hours is absolutely the worst thing you could do btw. Many people don't sleep 8 hours and don't need to sleep 8 hours. There's absolutely no conclusive evidence that this is bad for your health, let alone that it would take years off your life span. Also telling people to make sleeping their "top priority, whatever it takes" is really not a good idea either because a main cause of insomnia is people worrying about their sleep. You want to make sleep be not a big deal, natural, effortless, not something that has to be forced. Please stop scaring people who sleep normal 6-7 hours into becoming insomniacs.
Thank you for your thoughtful and reflecting comment. As for the actual results, everyone I introduce this model to reports an improvement within a week or two period. I am 100% confident behind this approach. CBT-I is certainly complementary to this model but the focus of the podcast was to introduce the application of the TEAM-CBT model for addressing insomnia. As Dr. Burns mentioned, there are so many tools the models offers and there were only three discussed in the podcast. Behaviourally, the talk addressed spending 15-20 minutes of homework on training the brain to "take a hike" for night.
The course I am working on is called Train Your Brain To Sleep and will cover all the other aspects of sleep. In my experience, as important the ergonomics of sleep are, the majority of the work involves harnessing the workings of the mind and the nighttime mental chatter. I agree that there is no way we can "force" ourselves to sleep, but we can learn to understand, negotiate and work together with the mind to turn it off for the night. "Sleep hunger" concept will also be addressed in the training.
As for the stats and research on health and longevity, here are a few sources you can check into:
Sleep and immune function: Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, 463(1), 121-137. doi.org/10.1007/s00424-011-1044-0
Sleep and obesity:www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/
Sleep and mental health: Bellesi, M., de Vivo, L., Chini, M., et al. (2018). Sleep loss promotes astrocytic phagocytosis and microglial activation in mouse cerebral cortex. Journal of Neuroscience, 38(21), 5262-5273.
Baglioni, C., Battagliese, G., Feige, B., et al. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders, 135(1-3), 10-19.
Sleep and longevity:
www.sleepfoundation.org/sleep-news/good-sleep-linked-to-longer-life
pubmed.ncbi.nlm.nih.gov/25979105/
These are just a few sources for review.
I agree it is somewhat worrisome to tell people consequences of the lack of sleep and wondering if it would be more helpful to re-word it to what they get instead when they have more sufficient sleep. It is also my belief, that it is more worrisome to leave them in the unknown when the 1st go to remedy is as close as their pillow and there is help available like never before. If one commits to using even the three methods introduced in the podcast for a week or two, I would be surprised if their sleep won't improve even slightly. In addition, if you need further guidance, please feel free to reach out: www.marinadyck.com.
If anyone is worried, please reach out to a TEAM-CBT therapist who have been trained in this approach and went trough the training, or to me personally and I will connect you with a therapist in your area.