This episode of the Functional Medicine Podcast features a special guest: Christina Pierpaoli Parker, MA, who is a fifth-year graduate student in the Clinical Geropsychology doctoral program at the University of Alabama. Mrs. Parker joins us today to discuss SLEEP and help us better understand how it can be improved and how it interacts with the many parts of our lives.
To help you better navigate the podcast, see the following notes:
1:14 Introduction of Christina Pierpaoli Parker, a 5th year PhD candidate in Clinical Geropsychology at UAB focusing today on insomnia in older adults.
3:07 CBTI Cognitive Behavioral Therapy for Insomnia is an evidenced-based treatment for the management and cure of insomnia involves 4-8 sessions in a clinic with a health psychologist.
5:10 CBTI recommended over hypnotic medications (e.g. Ambien or Lunesta).
8:04 There are some features of CBTI that work quickly such as guided relaxation technique.
9:08 Sleep latency is how long it takes to get to sleep which should be 15-30 minutes. Tips for what you should do if it takes longer.
10:40 Insomnia profile tend to spend more time in bed awake than asleep, the brain starts to see the bed as a cue for wakefulness rather than sleep.
12:20 The bed should be only be used for the 3 Ss: sleep, sex and sickness.
13:50 Only go to bed when sleepy, not just tired.
16:00 What do night people do, circadian rhythm disorder and chronotypes.
17:50 Night owls and Early Bird chronotypes
19:00 Shift work predicts various dysfunction.
20:00 Circadian rhythm disorder- work with a sleep psychologist and do chronotherapy
24:00 Light and stimulation- why we care about it.
26:50 Stages of sleep
30:42 Effects of sleep deprivation on beta amyloid (associated with dementia)
36:09 Is disrupted sleep bad? Some tips.
37:57 Tips for sleep hygiene
42:06 What about naps?
43:20 Use of CBD oil
44:45 Sleep myths
47:04 How to know if you’ve had enough sleep.
53:35 Sleep and sex
56:25 Complementary Sexual Health support group offered at McMinn clinic once a month
57:06 Work that Dr. Pierpaoli Parker is doing, her blog https://www.psychologytoday.com/us/blog/engaging and book
1:03:45 How to contact or find Dr. Pierpaoli Parker