I Can’t Sleep! Now What?
Is This Insomnia?
You can’t sleep. Is it insomnia? Is it anxiety? There are a number of reasons people experience sleep difficulties or insomnia including anxiety, medical conditions, poor sleep habits, and sleep interfering behaviors.
Insomnia is defined as difficulty falling or staying asleep which occurs for at least 3 months and causes significant distress to your social, occupational, educational, academic, behavioral, or other important areas of functioning. Help is available. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard for treating insomnia and sleep difficulties not caused by a medical condition.
These are some common factors that can contribute to sleep difficulties:
Stress and Anxiety
It can be challenging to fall asleep if you're experiencing high levels of stress or have an overactive mind. Worries and thoughts about life events or not getting enough sleep can keep you awake.
Environmental Factors
A loud or unpleasant sleep environment can make it hard to get a good night's sleep. Factors such as use of electronic devices (bright light), high/low room temperature, or an uncomfortable mattress can affect your ability to sleep.
Poor Sleep Habits
Irregular sleep patterns like waking up and going to bed at different times each day can interfere with your ability to fall and stay asleep. In addition, stimulating activities near bedtime like exposure to bright lights or caffeine intake can affect the body’s ability to prepare for and fall asleep.
Medical Conditions
Medical conditions like excessive snoring, breathing issues, sleep apnea, restless leg syndrome, or chronic pain can drastically affect your ability to sleep. If you think you may have a medical issue that impacts your ability to sleep, please consult your doctor.
Medications or Substances
Some medications (decongestant, stimulants, antidepressants) can interfere with sleep. Other substances like nicotine, alcohol, and caffeine can also disrupt your sleep cycle.
Lack of Physical Activity
Lack of regular physical activity can affect sleep. Consistent exercise releases endorphins in the body which can increase the likelihood of better quality sleep.
If you're having trouble sleeping on a regular basis, it's important to look at the underlying cause. Consider managing stress, changing your sleep habits, creating a relaxing bedtime routine and finding a comfortable sleep environment. If the problem continues, it's recommended that you consult your doctor to rule out any medical concerns. If it is determined that your sleep disturbances are not caused by a medical condition, consider trying CBT-I to address cognitive and behavioral aspects that may be interfering with your ability to fall and stay asleep.
Try CBT-I
CBT-I is an effective therapy program that typically lasts 6-10 sessions which addresses the cognitive and behavioral aspects of sleep. It helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. CBT-I is the gold standard for treating insomnia and sleep difficulties not caused by a medical condition. Help is available. Please reach out today to see if CBT-I might be a good fit for you.
Call to set up a consultation today. Together, we can find solutions to help you sleep better. I currently see clients in person in Hermosa Beach and San Pedro as well as virtually.
Please feel free to contact me if you have any questions about my practice or to find out more about the services that I offer.
