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Online apps and self-help books
Online resources include books patients can read on their own and apps that guide patients through cognitive behavioral therapy for insomniaBrief therapies for insomnia
Abridged versions of cognitive behavioral therapy that emphasize behavioral aspects of sleep regulationEducation is given on sleep hygiene, factors that affect sleep, and principles of sleep restriction (described below) After examining a sleep diary, primary care clinicians can inquire about the patient’s sleep habits and provide education on patient-specific factors that may be affecting sleep (eg, excess alcohol, using screens in bed, attempting to go to bed too early) Sleep-restriction therapy
Aims to limit a patient’s time in bed to when asleepPatients are asked to limit their time in bed to their average sleep time, go to bed only when sleepy, get up if they cannot fall asleep, and return to bed only once sleepy: the idea is that most of the time spent in bed is sleeping Gradually the time spent in bed is increased as sleep duration and quality improve Stimulus control
The idea is to extinguish the association between the bed and wakefulnessPatients should be instructed to use the bed only for sleep and sex, establish a consistent bedtime and waking time, go to bed only when sleepy, get out of bed if unable to sleep, and refrain from daytime naps Relaxation therapies
Includes exercises designed to decrease tension, eg, deep breathing, abdominal breathing, progressive muscle relaxation, and meditationA variety of applications can be used for guided meditation and relaxation Based on information in references 5, 12, and 18.
Strategies
Taper by 25% every 2 weeksIf dosage forms do not allow for a 25% reduction, consider a 50% reduction Consider slowing to 12.5% for the final 2 weeks of the taper Consider alternate-day dosing for the final 2 weeks of the taper Tips
Educate patients on what to expect and reassure them that symptoms will resolveConsider switching to a medication formulation with lower dose options Consider using a nonaddictive medication alternative Some patients may require an extremely slow taper—over months, not weeks Based on information in reference 5.
Primary prevention15
Educate the public about benzodiazepine harmsEducate prescribers and patients about cognitive behavioral therapy for insomnia Educate patients about risks of falls, fractures, and addictive potential Limit use to a carefully selected population Set the stage for limiting use to less than 4 weeks Secondary prevention13,22
Taper after 4 weeksUse behavioral interventions, letters, brochures, or face-to-face interventions to encourage patients resistant to intervention Educate prescribers about the need to discontinue benzodiazepines Tertiary prevention5,11
Use motivational interviewing to evaluate the stage of changeUse shared decision-making to discuss risks and benefits to help move the patient to the action level of change Optimize deprescribing by addressing rebound (through education), withdrawal (through gradual tapering), and relapse (through addition of psychological support)