The tossing and turning. The staring into the darkness, wishing for sleep. The waking up at 2 AM, wide awake. The sluggishness during the day.
Maybe you’ve been here. And if you have, you know how much insomnia, well, sucks.
Nearly 1 in 3 people worldwide suffer insomnia symptoms, with about 10% of people suffering from full-blown insomnia disorder. That’s a lot of people struggling with something that’s a key part of us living happy, healthy lives (not to mention something that takes up half our lives!)
As someone who’s struggled with insomnia herself and as a therapist who specializes in anxiety and panic attacks, I know how much the lack of sleep can disrupt someone’s life. That’s why this month, I want to focus on insomnia and 10 tips on how to kick its obnoxious butt.
What Exactly is Insomnia?
Believe it or not, insomnia isn’t just having trouble falling asleep. Insomnia is when someone has trouble falling asleep, staying asleep, and waking up too early. Insomnia can also cause daytime issues, like constant fatigue, “slowness,” trouble remembering things, anxiety, depression, irritability, and a general feeling of disruption.
What Causes Insomnia?
Insomnia is usually caused by a variety of factors. These causes may include:
- Chronic illness
- Certain medications
- Anxiety, depression, or other mental health conditions
- Genetics
- Changes in life (think jet lag, or new work or school schedules)
What Exactly is Insomnia?
Believe it or not, insomnia isn’t just having trouble falling asleep. Insomnia is when someone has trouble falling asleep, staying asleep, and waking up too early. Insomnia can also cause daytime issues, like constant fatigue, “slowness,” trouble remembering things, anxiety, depression, irritability, and a general feeling of disruption.
What Causes Insomnia?
Insomnia is usually caused by a variety of factors. These causes may include:
- Chronic illness
- Certain medications
- Anxiety, depression, or other mental health conditions
- Genetics
- Changes in life (think jet lag, or new work or school schedules)
Tips to Beat Back Insomnia
So we know insomnia can be a real pain in the rear, but what exactly can we do about it? Well, so glad you asked!
1. Set up a good sleep routine.
This is your first and best defense against insomnia. This might include going to bed and waking up at the same time during the weekdays, choosing a quiet activity to wind down the night (think reading a book vs watching TV, more on that later,) and practicing diaphragmatic breathing to settle yourself.
2. Meditate to still racing thoughts.
If your mind is racing with anxious and negative thoughts or your to-do list is keeping you awake, you can use meditation apps and podcasts to quiet your mind until you fall asleep. If you’re looking for a recommendation, check out a podcast called Nothing Much Happens. It has bedtime stories told in a soft, calm voice to distract you from your thoughts until you fall asleep.
3. Avoid caffeine and alcohol before bed.
If you’re a caffeine fiend or enjoy a good nightcap, you might be self-sabotaging. It might be obvious that caffeinated drinks keep you awake, but alcohol can keep those z’s away too. While alcohol may help you fall asleep, it reduces precious REM sleep and causes multiple sleep disruptions, like sleep apnea.
4. Avoid blue screens at bedtime.
That weird blue light emitted by electronic screens can interfere with our body’s production of the sleep hormone melatonin, making it harder to fall asleep. Sleep experts recommend avoiding blue screens at least an hour before bedtime. This means turning off cell phones, computers, and tablets. Think of this as another opportunity to slow down and stop worrying about school, work, to-do lists, or whatever!
5. Limit daytime naps.
For those of us that try to catch a few minutes of sleep during the day to make up for what we’ve lost during the night, this tip might seem cruel. Like it or not, naps disrupt our body’s natural circadian rhythm, making it harder to sleep when it’s actually time to go to bed.
6. Keep the bed for bedtime.
What the heck does this mean? By this I mean don’t work in bed, study or even watch TV in bed. By doing active things in bed (besides sex of course 😉 ) you’re telling your brain every time you jump in bed to stay alert, instead of “slow down.”
7. No eating or drinking right before bed.
We already covered caffeine and booze, but it’s also not a great idea to feast and then pass out (as much as enjoying a good meal can make us sleepy.) When we eat or drink and then lay down right away, our active stomach acids can rise, giving us GERD or heartburn. And it kind of goes without saying, that if you drink a lot before bed, you might find yourself waking up to go to the bathroom.
8. Create a comfortable sleeping environment.
If you need total darkness to sleep, get black-out curtains. If you need total quiet, invest in some earplugs. Pamper yourself with a good sheet set. Get a weighted blanket. Make sure the temperature is just right. Whatever you need to feel comfortable, do it.
9. Try to stop worrying.
I know, I know, easier said than done. When we’re thinking about what we need to get done for tomorrow, what we didn’t accomplish today, or what we think we should be doing right now, it’s hard as hell to fall or stay asleep. And if we have other anxieties on top of our everyday anxieties, sleep can seem a distant goal.
Try those deep breathing exercises. Listen to a meditative podcast or relaxing music. Whatever you need to try and quiet your mind. And if you’re still struggling…
10. Consider CBT in Fort Lauderdale, FL.
Cognitive behavioral therapy can help you if you continue to struggle with insomnia. CBT can help identify and rethink negative thoughts and beliefs that might contribute to your sleeplessness. As a therapist that specializes in CBT, I can help you set goals and expectations around your insomnia and help you find the tools that work best for you and your sleep routine.
Interested in learning more? Never hesitate to reach out! Now go catch some zzz’s!
You Know That Nagging, Voice of Self-Doubt in Your Head? Tell It to Shut Up.
With therapy for anxiety, self esteem, or migraines, I can help you build an arsenal of tools you can use to achieve the life you deserve. Believe me. You got this!
Therapy & Coaching at Essence of Healing Counseling Services
Roberta Alves is a Therapist and Development Coach at Essence of Healing Counseling, located in downtown Ft. Lauderdale, FL. She is also a Certified Anxiety Specialist who uses the solution focused and evidence based therapy called cognitive behavioral therapy. Research has shown that cognitive behavioral therapy is proven to be extremely effective in treating anxiety and improving self-esteem. Roberta provides counseling services to her clients who live in Ft. Lauderdale and the surrounding South Florida areas in her office in downtown. If you want to learn proven techniques to overcome stress, improve your self-esteem, and achieve your goals, call (954) 526-4006 to schedule an appointment today.
