Sleep Troubles or Sleep Disorder

You could really use some shut-eye … and yet, you often find yourself tossing, turning, and even overthinking your way into another sleepless night.  You may be experiencing what about 60 million Americans suffer from – insomnia. Insomniais a sleep disorder characterized by difficulty falling asleep, staying asleep and/or trouble falling back to sleep, and often not feeling well rested. Insomnia can lead to disruptions in physical, mental and emotional functioning.

Common symptoms of Insomnia:

·  Daytime/constant fatigue

·  Mood swings, irritability, depression, anxiety, impulsivity

·  Decreased energy and stamina

·  Decreased work or school performance

·  Attention, concentration and memory impairment

·  Greater incidence of injury, errors, or accidents

·  Decrease in overall health

·  Excessive worrying regarding sleep

Common causes of Insomnia:

·  Stress – You’ve got a lot on your plate! Most people who report developing insomnia also experience overwhelming stress, worry, and tension keeping them up at night.  

·  Physical pain

·  Medication

·  Poor sleeping and dietary habits

·  Other mental health and medical Conditions

·  Excessive intake of caffeine, nicotine, alcohol

Although insomnia effects people of all ages, people over 60 are at a greater risk. Other factors such as gender (i.e. women are more likely then men), environmental factors such as noise and light intolerability can also contribute to developing insomnia.

Think you’re suffering from insomnia … what you can do: Before seeking a sleep-aid medication, try Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-Ireduces behaviors associated with insomnia, while introducing skills that help to develop better sleeping habits.  Various components are used to break unhealthy sleeping habits, develop healthier habits, or enhance existing habits:

· Stimulus Control–train your brain to focus on sleeping by removing factors that condition the resistance of sleep (scheduled sleeping time; using the bed only for sleep and sex; avoid naps)

· Sleep Restriction –limits the amount of sleep by implementing a fixed bedtime and wake time using the average number of hours the individual sleeps

· Sleep Hygiene –there are certain habits that we have during the day that hurt us when it’s time to sleep (e.g., too much caffeine, eating too late)

· Improve Sleep Environment

· Relaxation Techniques –strategies to help you control your breathing, heart rate, muscle tension and mood so that you can relax

· Remaining passively awake - reducing worry about being able to get to sleep by getting in bed and focusing to stay awake rather than expecting to fall asleep

· Light therapy - using light to push back your internal clock, if you fall asleep too early and then awaken too early

*Talk with your doctor about your sleep concerns and ask them about CBT-I! Together you and your therapist can improve and develop healthy habits that promote sound sleep and daytime alertness.