If you spend most of the night tossing, turning, and checking the time on the clock, you’re not alone. According to the National Institutes of Health, close to 20% of the population suffers from some sleep disorder. Now, that’s a lot of people walking around cranky and groggy!
SYMPTOMS OF INSOMNIA
People troubled by insomnia have trouble falling asleep, staying asleep, or returning to sleep when they wake up very early. These sleep disturbances cause stress and anxiety and make everyday activities like working, remembering, and thinking very challenging. Insomnia also typically causes irritability and fatigue. Persistent insomnia may also be a contributing factor to depression.
CAUSES OF INSOMNIA
Insomnia is a complex condition that is still being studied. So far, there is an understanding that certain conditions make people more prone to insomnia:
– Age: people over 60 are more susceptible
– Gender – females, on average, are more susceptible
– A history of depression can make you more susceptible
The main culprits of insomnia are:
– Jet lag
– Shift work
– Anxiety
– Grief
– Depression
– Stress
– Stimulants i.e., nicotine, caffeine, and alcohol taken before bed
– An overactive thyroid
– Steroid use
– Certain prescription medications (consult your doctor about insomnia)
– Restless leg syndrome
– Menopause and hot flashes
– Gastrointestinal conditions such as heartburn
– Conditions that make it hard to breathe, like asthma and sleep apnea
– Chronic pain
The evidence indicates that Cognitive-Behavioural Therapy for Insomnia (CBT-i) can help.
CBT-i includes using tools like a sleep diary, identifying problems, sleep hygiene, sleep restriction, release prevention, etc., which target the thoughts and actions that disrupt your sleep night after night. CBT-i encourages good sleep habits while relieving any anxiety associated with them. I also use different strategies, including breathwork, grounding methods, mindfulness meditation, and positive thinking.
If you have insomnia and would like to explore Cognitive Behavioural Therapy for insomnia (CBT-i), please get in touch with me. I’d be happy to help you get the rest you need.
Together, finding solutions.
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