INSOMNIA!

Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock?

INSOMNIA is the inability to get the amount of sleep you need to wake up feeling rested and refreshed. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping—not the number of hours you sleep or how quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia.

 SYMPTOMS:

Difficulty falling asleep despite being tired Waking up frequently during the night Trouble getting back to sleep when awakened Exhausting sleep Relying on sleeping pills or alcohol to fall asleep Waking up too early in the morning Daytime drowsiness, fatigue, or irritability Difficulty concentrating during the day

 

CAUSES:
 

1. Are you depressed or feel emotionally flat or hopeless?
2. Do you struggle with chronic feelings of anxiety or worry?
3. Have you recently gone through a traumatic experience?
4. Are you taking any medications that might be affecting your sleep?
5. Do you have any health problems that may be interfering with sleep?
6. Is your sleep environment quiet and comfortable?
7. Are you spending enough time in sunlight during the day and in darkness at night?
8. Do you try to go to bed and get up around the same time every day?

SOLUTIONS:

1. Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.
2. Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you’re tired. This will help you get back in a regular sleep rhythm.
3. Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
4. Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low.
5. Don’t read from a backlit device (such as an iPad). If you use an eReader, opt for one that is not backlit, i.e. one that requires an additional light source.
6. Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. Avoid drinking alcohol in the evening; while alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant

CHALLENGE
Self-defeating thought	Sleep-promoting comeback
1. Unrealistic expectations: I should be able to sleep well every night like a normal person.	Lots of people struggle with sleep from time to time. I will be able to sleep with practice.
2. Exaggeration: It’s the same every single night, another night of sleepless misery.	2. Not every night is the same. Some nights I do sleep better than others.
3. Catastrophizing: If I don’t get some sleep, I’ll tank my presentation and jeopardize my job.	3. can get through the presentation even if I’m tired. I can still rest and relax tonight, even if I can’t sleep.
4. Hopelessness: I’m never going to be able to sleep well. It’s out of my control.	4. Insomnia can be cured. If I stop worrying so much and focus on positive solutions, I can beat it.
5. Fortune telling: It’s going to take me at least an hour to get to sleep tonight. I just know it.	5. I don’t know what will happen tonight. Maybe I’ll get to sleep quickly if I use the strategies I’ve learned.