G00006S0007.txt

19.777467577990326	26.161327331094146	C1	Hello, doctor. I have been experiencing some difficulty with my sleep for a while now.
26.474706113747217	34.47470611374722	C1	Despite being extremely t-tired, I find myself unable to calm down and fall asleep.
34.73132076297206	40.110657115443665	C1	This has been an ongoing issue that seems to be getting worse.
40.13923227663493	46.13746908197727	C1	I'm not pregnant, and as far as I know, I don't have any allergies.
46.13746908197727	53.64604104550552	C1	I'm reaching out in hopes of receiving some, some good, some guidance and treatment options.
54.1945739959932	60.80175666257292	O1	Good day. I'm sorry to hear about the troubles you're having with your sleep.
62.654287580595636	66.83269622865106	O1	Sleep disorders can be quite disruptive.
67.17195449104211	71.72675841398323	O1	Could you tell me more about your sleep habits?
71.96074417709491	79.73636388747776	O1	For instance, when do you usually go to bed and how long does it take you to fall asleep?
80.14095893292763	88.14095893292763	O1	And also, have you noticed any patterns or triggers that might be contributing to this problem?
88.48776726487993	93.63363042675616	C1	Um. Typically, I try to go to bed around ten P M.
93.67449168964158	97.51164594074993	C1	But I end up tossing and turning for hours.
97.66725439821921	103.45737807031009	C1	It's not uncommon for me to still be awake past midnight just lying there.
103.65866354774333	106.07623017347252	C1	Unable to switch off my mind.
106.33148669287283	114.15566366554705	C1	I can't pinpoint any specific triggers, but my job has been quite stressful lately.
114.25039459847513	117.61028997544068	C1	And that could be a contributing factor.
118.37692441595871	124.46564583872185	O1	Hm. Stress, stress is a common cause of sleep disturbances.
125.38494469603926	130.1554177172402	O1	It's important to establish a relaxing bedtime routine,
130.211161738812	134.2154131185594	O1	to signal your body that it's time to wind down.
134.51837361367737	139.67221323807635	O1	You might want to try some relaxation techniques before bed,
139.79044221938344	147.6036302528498	O1	such as deep breathing exercises, meditation, or even a warm bath.
147.88168870076265	153.31204419836217	O1	And additionally, limiting screen time an hour before sleep,
153.4109446512329	156.88891346111845	O1	can also improve your sleep quality.
157.4355347704245	165.4355347704245	C1	I've tried meditation and, uh, avoiding screens before bed, but there's been no significant improvement.
165.80641356208693	172.50685599377258	C1	Is there anything else I could do or perhaps something I could take that might help?
173.5645435293371	180.64545601028703	O1	Hmm. There are several approaches we can take to address sleep disorders.
180.95190003903008	187.41363519177045	O1	One option is a cognitive behavioral therapy for insomnia,
187.91808547175037	190.7342767743834	O1	which is highly effective.
191.15580658162833	197.63416479321927	O1	And it focuses on changing behaviors and thoughts that affect sleep.
198.11818332486666	204.4050553039607	O1	And regarding medication, I can prescribe a short term sleep aid.
204.48497562307136	210.12901060041617	O1	But these are typically not recommended for long time,
210.13221918217803	215.38347511914938	O1	or long-term use due to dependancy risks.
215.5388461745024	223.53509899368282	C1	I am open to try C B T I, but I'm also concerned about the immediate future.
223.65022121584283	230.93593363524718	C1	I have some important commitments coming up and I really need to get my sleep back on track quickly.
231.06205801968096	236.11050486898483	C1	What sleep aid would you recommend and how should I use it?
236.45544956502414	243.36454951422402	O1	Um, for immediate relief, I can prescribe a low dosage,
243.37203663647531	244.09730662419406	N	[IVS]
244.10305674964238	250.2431725085208	O1	benzodiazepine or a sleep medication like zolpidem.
250.55334509336564	256.4769156688163	O1	But it should only be used on a short-term basis,
256.4884339535357	263.8900441448557	O1	and strictly according to the prescription to avoid dependency or tolerance.
264.12802212158425	270.38376178501335	O1	And it's also essential to, to continue practicing good sleep hygiene,
270.415781173865	273.3590905267582	O1	while using these medications.
273.7011984359716	275.5663643478537	C1	Thank you for the advice.
275.6587724785	282.86132076297207	C1	If I were to start medication, how soon could I expect to see improvements in my sleep?
283.4740663647528	289.4460893140184	O1	Some patients notice improvements as soon as the first night.
289.5702143102041	297.4358461279673	O1	While, for others, it might take a few days. And it varies from person to person.
297.75253518426524	305.75253518426524	O1	However, it's crucial to combine medication with a healthy sleep practices.
306.37266684164337	312.6741137374824	O1	And you should also avoid caffeine and heavy meals close to bedtime.
312.7410161832326	319.38536850300704	C1	I understand. Could you elaborate on what constitutes,
319.3963574422149	326.400647882794	C1	healthy sleep practices. I want to make sure I'm doing everything I can to improve my situation.
326.6009069564389	333.1266292534187	O1	Certainly. Healthy sleep practices, also known as sleep hygiene,
333.2955840867951	337.98615152091486	O1	involve maintaining a consistent sleep schedule,
338.13949983691174	344.84329724506784	O1	creating a comfortable sleep environment which is cool,
344.85742882456765	351.96731637514256	O1	dark and quiet. And using the bed only for sleep and intimacy,
351.99265701474417	358.2491608463666	O1	and engaging in regular physical activity during the day.
358.5450050461165	363.9963122124684	O1	And it's also advisable to avoid naps if possible,
364.34926837580605	366.56903409579377	O1	especially late in the day.
366.78780090574145	372.8647234801965	C1	I will make an effort to implement these changes. How about napping?
372.9748654755259	380.93090971869447	C1	Sometimes I feel so exhausted during the day that I can't help but take a short nap.
381.52181989776483	388.2136402559055	O1	Um, if you must nap, try to keep it early in the day and limit it to,
388.237117006649	396.0523007453564	O1	twenty to thirty minutes. And this can help recharge you without affecting your nighttime sleep.
396.47362393306724	402.1839557568314	O1	However, if possible, it's best to avoid napping altogether,
402.19494469603933	406.810553039607	O1	to ensure you're, uh, sufficiently tired at that time.
407.44791151366286	413.6914159688071	C1	Alright. I will limit me napping and focus on improving my nighttime sleep.
413.88272455232413	418.832524385938	C1	Regarding the C B T I, how do I get started with that?
419.27508807249654	423.0113796598469	O1	C B T I is typically delivered,
423.03020374577835	427.9312706324839	O1	by a trained therapist over several sessions.
428.3111496821143	433.3781828644907	O1	And I can refer you to a specialist who can work with you.
433.67363795402593	440.7036051854902	O1	It involves various components, like sleep restriction, stimulus control,
440.7036051854902	446.7642964505972	O1	and relaxation techniques, all tailored to your specific needs.
446.82721789023856	448.89305150261185	C1	That sounds promising.
449.86519329137246	455.10691729352163	C1	I'm willing to commit to the therapy if it means I'll get my sleep back.
455.4195417418894	460.63983695521404	C1	Is there anything else I should be aware of while undergoing treatment?
461.4444075340868	467.2903060989186	O1	It's important to maintain open communication with therapists,
467.5381787211075	470.187045412616	O1	and, uh, follow their guidance.
470.4351325344838	476.977079435083	O1	Keep a sleep diary to monitor your progress and any factors affecting your sleep.
477.5836388747778	483.65977878415714	O1	Be patient with the process. It can take time to see results.
484.0456462990978	488.04674584622717	O1	Meanwhile, if you're starting medication,
488.4081345710093	494.4036342710186	O1	please use it as directed and report any side effects.
494.77251689706407	501.49454122745743	C1	Understood. I'll keep a detailed record and stay in touch with my therapist.
501.64639067112654	506.58480436763847	C1	Thank you for all the information and for helping me address this.
506.6026654601838	510.64227904975377	C1	I feel more hopeful about getting my sleep back on track.
510.8189510221784	518.1023554841007	O1	You're very welcome. Remember, managing sleep disorders is a gradual process.
518.1545550387352	522.9307709459966	O1	And uh, it's great that you're taking proactive steps.
523.0818672704944	529.95	O1	If you have any questions or concerns during your treatment, don't hesitate to reach out.
530.2044970773594	535.479220557556	O1	I wish the best of luck and restful sleep ahead.