Help for Insomnia

Do you find yourself having difficulty getting to sleep or spending the night tossing and turning and watching the clock? If so, you are not alone, many people go though periods where they worry about getting enough sleep.  According to the National Institutes of Health, close to 20% of Americans suffer from some kind of sleep disorder that causes them distress. That’s a lot of people walking around feeling tired and not at their best and worry about getting enough sleep can actually make the problem worse!

Symptoms of Insomnia

People who are experiencing insomnia have difficulty falling asleep, staying asleep, or getting back to sleep with early waking. These sleep disturbances cause stress and anxiety, and make daily activities like work more challenging, by interfering with cognitive processes like memory and logical thinking. Insomnia often also causes irritability and fatigue and when it is persistent it may be a contributing factor of depression.

Causes of Insomnia

Insomnia is a complex condition that may have several situational and individual factors that researchers are still trying to wrap their heads around. The good news is that we do know that there are certain conditions that make people more prone to insomnia and there are treatments that can really help!

• General factors that can make you more susceptible are:
  • Age (over 60 years old)
  • Being female
  • History of depression
  • Restless leg syndrome
  • Sleep apnea

Remember these are factors that are correlated with a greater likelihood of insomnia, not that you are stuck with it.

• The main situational factors connected to insomnia are:
  •  Jet lag
  • Shift work
  • Anxiety
  • Grief
  • Depression
  • Stress
  • Stimulants use like nicotine, caffeine, and alcohol taken too soon before bed
  • An overactive thyroid
  • Steroid use
  • Side effects from certain prescription medications (if you’re currently taking any, speak with your doctor about whether insomnia could be a side effects)
  • Menopause and hot flashes
  • Gastrointestinal conditions such as heartburn
  • Conditions that make it hard to breathe like asthma
  • Chronic pain

Treatment of Insomnia 

It is important to rule out a medical cause, like sleep apnea or Restless leg syndrome, if you have risk factors. These conditions can be assessed and treated effectively by your physician.

For non-medical causes or for insomnia that is persisting even after the medical condition has been treated, CBT-I (Cognitive Behavioral Therapy for Insomnia) can be a very effective intervention.  CBT-I targets the thoughts and behaviors that are disrupting and maintaining your inefficient sleep pattern.  This therapeutic strategy encourages good sleep habits while relieving anxiety, through teaching you what is happening and how you can change the patterns.

Mindfulness exercises can also be a helpful adjunct to help you learn to calm your mind and body to prepare for good quality sleep.

It is important to work with a qualified therapist who can help you determine the specific causes of your sleep issues and is trained in interventions that are proven to be effective. If you or someone you care about are suffering from insomnia, please feel free to contact me for a free consultation. I’d be  happy to discuss how I may be able to help you get the rest you need.