Heather Jim, PhD,  is a senior member and co-leader of the Health Outcomes and Behavior Research Program at Moffitt Cancer Center in Tampa.  Today she walks us through ways to combat sleep issues related to chronic Graft vs. Host Disease.  Hopefully the tips here will help all of us get a better night's sleep.

Heather begins by walking us through the importance of sleep, and how that changes as we age.  Interestingly, 30% of the general population report sleep problems, but for transplant recipients, that number can rise as high as 60%. We cover some of the most common types of sleep issues, including sleep apnea, insomnia, and restless leg syndrome.

While there are sleeping medications out there, Heather explains Cognitive Behavioral Therapy for Insomnia, or CBTI.  While there are psychologists and social workers who specialize in CBTI, there are many practices we can all employ on our own, to stop sabotaging our sleep cycles.  This includes mobile apps, linked below in our show notes.

There are seven rules CBTI rules to help improve sleep:

1. Set aside an hour to wind down before bed (this includes turning screens off!)
2. Only go to bed when you start to feel sleepy.
3. If you can't fall asleep in 20-30 minutes, get up and do something boring.
4. Use an alarm clock to get out of bed at the same time every day.
5. Use your bed and bedroom only for sleep and sexual activities.
6. Limit naps during the  day, especially after 1pm.
7. Limit the time spent in bed to actual time sleeping.

Heather explains that good quality sleep is not only important for patients, but for caregivers as well.  Sometimes, transplant can be more stressful for the caregiver, and if they don't take care of themselves, it will harm their ability to help their patients.

Resources:

Shut Eye App: https://www.shuteye.ai/

Somryst App: https://www.somryst.com/

Calm App: https://www.calm.com/

Heather Jim's Bio: https://moffitt.org/research-science/researchers/heather-jim/

National Bone Marrow Transplant Link - (800) LINK-BMT, or (800) 546-5268.

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Thank you to this season's sponsors:

Pharmacyclics: https://www.pharmacyclics.com/

Janssen: https://www.janssen.com/

Kadmon: https://kadmon.com/

Sanofi: https://www.sanofi.com/

National Bone Marrow Transplant Link - (800) LINK-BMT, or (800) 546-5268.

nbmtLINK Website: https://www.nbmtlink.org/

nbmtLINK Facebook Page:  https://www.facebook.com/nbmtLINK

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To participate in the GVHD Mosaic, click here: https://amp.livemosaics.com/gvhd

This content is provided for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment.  It is crucial to consult directly with a qualified healthcare professional regarding any medical conditions, treatment options, or other health concerns.

The views and opinions expressed by the speakers are their own and do not necessarily reflect the official policy or position of the nbmtLINK.  Unless otherwise stated in an official policy, the nbmtLINK does not endorse any specific treatments, products, or services mentioned by the speakers. Reliance on any information provided is solely at your own risk.

The Marrow Masters Podcast is produced by JAG Podcast Productions: https://jagpodcastproductions.com/

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