If you are one of the millions of people who suffer from Insomnia, you know how frustrating and debilitating it can be. Insomnia can lead to poor sleep quality, which can then lead to daytime fatigue, irritability, difficulty concentrating and focusing, and a host of other problems like anxiety and depression.
There are a few different types of insomnia.
- Transient insomnia lasts for less than a week and is often caused by stressors like job changes or exams.
- Acute insomnia lasts for one to three weeks and is often caused by major life events such as bereavement or relationship issues.
- Chronic insomnia lasts for more than three weeks and can have many different causes, including medical conditions like sleep apnea, psychological disorders like anxiety, depression, PTSD, developmental trauma and certain medications.
People with insomnia may experience one or more of the following symptoms:
- Difficulty falling and/or staying asleep
- Waking up early in the morning
- Feeling unrefreshed after a night’s sleep
- Daytime fatigue or sleepiness
- Irritability, depression or anxiety
- Decreased motivation and poor concentration
There are many things you can do to promote sound sleep and prevent insomnia. Some simple lifestyle changes can make a big difference.
Establishing good sleep habits is one of the most important things you can do for yourself. Some sleep habits are behaviors that you perform on a regular basis that help you fall asleep and stay asleep. Some common sleep habits include:
- Going to bed and waking up at the same time each day
- Avoiding caffeine and alcohol before bedtime
- Establishing a relaxing bedtime routine
- Creating a comfortable and supportive environment
Other treatment options for Insomnia include:
Cognitive behavioral therapy for insomnia (CBT-I) is an effective treatment for chronic insomnia that can help you change your sleep habits and improve your sleep quality. CBT-I typically involves meeting with a therapist for weekly sessions, learning about how to identify and change thoughts and behaviors that contribute to insomnia, and practicing new sleep habits.
Running, walking, swimming, dancing and any aerobic activity is beneficial.
Neurofeedback is a way to train your brain to achieve certain brain wave patterns that are associated with healthy, restful sleep.
Neurofeedback uses a computer interface to display information about your brain waves. The neurotherapist works with you to achieve a desired state of mind, such as relaxation or focus. You’ll work together and come up with goals for treatment based on what you want to change in your life—for example, if you want better sleep quality or less anxiety overall. Neurofeedback is safe and non-invasive, which means there’s no risk of side effects.
- The practice of Asana’s (Yoga stretches)
- Pranayamas (Breath Control)
- Pratyahara (Deep Relaxation).
- Dharana (Concentration).
The practice of Qi Qong, or Tai Chi
If you are struggling with insomnia, talk to your doctor about treatment options.
Insomnia can be a sign of an underlying health condition, so it’s important to get evaluated by a healthcare professional to rule out any potential medical causes. Insomnia can also be caused by certain medications, so talk to your doctor about whether any of the medications you are taking could be contributing to your sleep problems.
If you have any questions or would like more information about other treatment options discussed on this blog like CBT-I, Neurofeedback and Yoga, please feel free to contact me at firstname.lastname@example.org or call at 425-417-9727.