Michael Gradisar, Clinical Psychologist and Head of Sleep Science at Sleep Cycle AB has posted his next five pieces of sound advice about sleep following the previous five summarised in Director’s Notes.
Number 6: Change One Thing at a Time
There are multiple approaches validated by research addressing sleep difficulties but bombarding the client with them all at once is less effective than introducing them one at a time. This allows the practitioner to identify what works for whom in an uncluttered way. As Michael says ‘One technique to remember. One to rule them all. One to reinstitute if needed again in the future.’ Very simply, if the client cannot process or remember a strategy it is of no use.
Number 7: Don’t Drift from the Research
Research on sleep is always evolving yet approaches on traditional media and social media continue to proffer solution that are not evidenced based. Knowledge about sleep is an ever-changing field and practitioners need to remain informed by reading reviews and studies, attending conferences and remaining curious about the information they are offered. Google scholar will quickly provide access to resources that are based on research but here too claims should be checked. Practitioners must ensure the advice given is informed by fact not popular belief.
Number 8: Sleep Can Be Learned, Unlearned, and Relearned
While about 80% of babies learn the skill of sleep by 6 months, life circumstances in childhood, teenage years or adulthood can disrupt this and triggers can be difficult to identify. Understanding learning theories in relation to sleep can help identify how a person has unlearned their sleep and a possible path back. Theories of classical conditioning, that specific stimuli can be associated with sleep and operant conditioning, that a behaviour is more likely to recur if rewarded, directs attention to the associations in the client’s life that are triggering alertness or potentially sleep.
Number 9: Just Because You Talk About Sleep – Doesn’t Mean it Will Change Other People’s Sleep
Sleep education programmes in schools have clearly demonstrated that knowledge about sleep does not necessarily translate into more sleep. Information must be tailored to the recipient, for change to occur. This highlights the need to actively seek feedback and alter the approach based on the information provided by your client and to keep doing so until understanding translates into behaviour change. Practitioners may be the experts in sleep theory, but the client is the expert on themselves.
Number 10: Don’t Be Afraid of AI – Yet
While AI can generate generic sleep knowledge and is relatively good at identifying primary reasons for a sleep difficulty, it is much less helpful when it comes to advice. As it collates information from all over the internet, advice is laced with unhelpful and popular suggestions that might even make the problem worse. To quote Michael ‘If an unsupervised student provided said advice, after the client left, I’d be immediately getting in touch with that client.’
Working as a clinician it is easy to become disconnected from the information we so diligently learned to earn our roles as advisors and guides. Knowledge evolves and sometimes ‘facts’ which we unquestioningly accepted are proved wrong and even detrimental to client wellbeing and resolution of difficulties. While Michael’s sleep facts are valuable, he also reminds us of the need to always remain curious and informed about what we do.
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