Most of us have trouble falling or staying asleep here and there. This is just minor sleep disturbance. We typically do fine the next night or two and it’s no big deal. According to the American Academy of Sleep Medicine (AASM) about 1/3 of those in the U.S, have some periodic insomnia.
However, some people have trouble falling/staying asleep night after night. It is considered a chronic condition if it lasts for more than one month. This affects 10% of the population.
Then the anxiety may kick in and you wonder, “Will I be able to sleep tonight?” These types of thoughts and anxiety, will only make things worse and make it more difficult to sleep.
Triggers for sleep disturbance
Caffeine
It can take as long as 10 hours for caffeine to be out of your blood stream. You may want to skip that afternoon cup of coffee and see if it makes a difference.
Alcohol
Alcohol has a sedative effect and can make it easier to fall asleep. However, you don’t get that deep sleep and the quality of sleep is not good.
Stress
Any life stressor can impact your sleep. If you keep ruminating about something it will be difficult to relax and lead to sleep disturbance.
Depression/Anxiety
Insomnia and disturbed sleep are also symptoms of depression and anxiety. Often times relaxation techniques and exercise can be helpful.
Medications
Medications such as blood pressure and antidepressants can impact sleep. Talk to your doctor and see if there are other options if you think your medication is keeping you up at night.
Aging and sleep disturbance
Several things happen as we age. Women reach menopause, which may lead to hot flashes and irritability impacting sleep. Men can have trouble with their prostate, which leads to more frequent urination. Other aches and pains come with the aging process.
Also, as we age our circadian rhythms change. It tends to shift and we go to bed earlier and wake up earlier.
Sleep apnea
If your sleep is disrupted due to breathing issues, you won’t get a good night sleep. Again this would need to be diagnosed to find out what is going on.
Treatments for sleep disturbance
There are all sorts of things you can do to help you fall/stay asleep.
Move your clock or cell phone
If you don’t have the time at your fingertips, you won’t know how long you have been awake. If you keep looking at the time you might think you have been up for hours, when realistically you may have been dozing in and out of sleep.
Or if you look at the time and see it’s 5 am you might think about the time you need to get up and determine it isn’t worth trying to stay in bed. This mental math will only increase your anxiety.
Don’t look at your cell phone 30-60 minutes before bed. The blue light impacts your ability to fall asleep.
Weighted blanket
Many people find this to be comforting and relaxing. It has been shown to help with anxiety.
Bedtime routine
Come up with a relaxing bedtime routine, such as drinking a cup of chamomile tea or reading a book (not one on your phone or tablet).
Meditation
Meditation can help slow down those thoughts and quiet your mind. Many people find it relaxing. If this is something new to you, give it time. They say to do it every day for at least a week to get comfortable with it.
Know that your mind will wander, this happens to everyone. Don’t beat your self up for it, just gently guide yourself back to your meditation.
Yoga for sleep disturbance
Yoga is wonderful for that mind body connection and to help you feel centered. Typically at the end of your yoga practice is the corpse pose. This is where you lay on the floor on your back with your eyes closed. It is very soothing and relaxing, making it a nice transition just before bed.
Exercise
Regular exercise has been shown to have so many positive effects. It can lower your stress level, lower your overall level of anxiety, boost your mood and help with sleep.
Cognitive behavioral therapy for insomnia (CBT-I)
With CBT-I a therapist looks at your negative thinking patterns, which can lead to anxiety and thus sleep difficulty. They will help you challenge your thoughts and reframe them so they are more realistic.
In addition the therapist will help you with behavioral techniques such keeping sleep logs or setting up a specific sleep schedule.
If you are struggling it might be helpful to get out of bed and do something relaxing in another room. Perhaps read a book. We want the bedroom to be a place for sleep.
Medication
If you choose to use some kind of medication, be sure to be under the care of a doctor. Some of them can lead to tolerance over time.
If you struggle with insomnia, therapy can help. Give me a call at 713-304-6554 and we can work on a plan for you.
Take care,
Debbie
