Mindfulness Meditation in Treating Insomnia in Multiple Sclerosis

"10-session program~1. Introduction to mindfulness and its potential benefits~2. Introduction to mindful practices and yoga poses~3. Conditioned reactions to stress; integrating mindfulness into everyday life~4. Challenges and insights gained in practicing mindfulness~5. Using mindfulness to observe and reduce negative means of reacting to stress, and find more effective responses~6. Reacting vs. responding to stressors~7. Self-regulation and coping with stressors and communication challenges~8. Fostering continuity of moment-to-moment awareness while practicing different forms of mindfulness~9. Choosing and creating one's own blend of mindfulness practices~10. Maintaining momentum to practice mindfulness once the program ends"

"Session includes a handout with15 sleep hygiene tips:~1. Maintain a regular sleep pattern~2. Only try to sleep when feeling tired or sleepy~3. If unable to sleep, do something calm until feeling tired and returning to bed~4. Avoid caffeine \& nicotine for 4-6 hours before going to bed~5. Avoid alcohol for 4-6 hours before going to bed~6. Use the bed only for sleeping and sex~7. Avoid naps during the day~8. Develop rituals to get relaxed and ready to sleep~9. Try a hot bath prior to bedtime~10. Avoid checking the clock during the night~11. Use a sleep diary for a few weeks to track progress~12. Avoid strenuous exercise before bedtime~13. Avoid a heavy meal before bedtime~14. Create a sleep environment that is quiet, comfortable, and dark~15. Maintain a regular daytime routine"