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Therapy for Insomnia

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Do you struggle falling asleep at night?

Do you have difficulty staying asleep?

Do you wake too early in the morning and struggle to fall back asleep?

Understanding Insomnia

Persistent insomnia can be very distressing, leading to harmful effects on our physical and mental wellbeing. Sleep deprivation has been linked to increased risk of heart disease, weakened immune systems, poor cognitive function, as well as depressed mood and anxiety.

Insomnia can be brief and situational, caused by a temporary stressor or jetlag. It could be chronic, lasting more than 3 months, and occurring multiple times per week. Insomnia can also be recurrent where it comes and goes throughout our lifetime.

Fortunately, there is reason to be hopeful. Insomnia is a common condition, easy to diagnose, and highly treatable.

Treatments for Insomnia

Psychotherapy

Cognitive Behavior Therapy for Insomnia (CBT-I) has consistently been shown as highly effective in treating chronic insomnia. In fact, it is considered the first line, non-pharmacological intervention by institutions such as the College of Family Physicians of Canada and the American Academy of Sleep Medicine. CBT-I focuses on changing the behaviours and negative thought patterns that disrupt sleep.

Medication

There are pharmaceutical options and over-the-counter sleep aids that can be used to treat insomnia. Most medications are used for short-term bouts of insomnia. Because long-term use of these medications can cause side effects, including dependency, most experts recommend behavioural and psychotherapy treatments whenever possible. Individuals can consult their family physicians to discuss the appropriateness of adding medication in treating their specific sleep problems.

Here are some practical “sleep hygiene” strategies to start improving your sleep today

  • Relaxation exercises such as meditation, diaphragmatic breathing, and muscle relaxation
  • Keep to the same sleep schedule, and avoid napping during the day. Even when you slept very little the night before. This will increase your “sleep drive”
  • Keep your bedroom only for sleep and sex. Avoid bringing TVs, electronic devices, and work into your bedroom
  • Keep your bedroom cool, dark, and quiet
  • Increase your physical activity in the day (just not too close to bedtime because exercise temporarily increase your state of alertness)
  • Avoid alcohol and caffeine, especially close to bedtime
Give these a try, and contact me anytime to discuss your specific sleep concerns.
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