Insomnia

Insomnia is a disorder characterized by difficulty initiating or maintaining sleep. Fifty-eight percent of the population experiences a few nights or more per week. Forty million people suffer from chronic insomnia and 20 million have intermittent problems sleeping. There are few experiences more miserable than wanting to sleep, but being unable to do so, and feeling increasingly frustrated. Sleep can become a worry during the day that intensifies as night approaches. Concerns about not being able to sleep, the effects of poor sleep on daytime functioning, and the health effects of inadequate sleep can actually interfere with the ability to sleep. This can lead to a downward spiral involving repeated efforts to get enough sleep, “trying harder” to sleep, and increased preoccupation with sleeping. People that sleep well don’t think about sleep. When sleeping is difficult, people often feel like their thoughts are “racing” or that they can’t turn their mind off.

Ask yourself the following questions:

1. Does it take you more than 30 minutes to fall asleep 3 or more times per week.

2. Do you awaken during the night for more than 30 minutes 3 or more times per week?

3. If you answered yes to 1 or 2, has this been a problem for 1 month or more?

4. Do you worry about sleep during the day or at bedtime?

5. Are you becoming increasingly frustrated with the inability to sleep?

6. Does your mind race when you are trying to get to sleep, or get back to sleep?

If you answered yes to number 3, or any 2 other items, you may want to consider seeking help for your sleep problems. If problems are present, you may benefit from Cognitive Behavior Therapy for Insomnia (CBT-I). Participants in CBT-I learn strategies that they can implement to improve sleep. CBT-I is considered the treatment of choice for insomnia. It is more effective than medication and does not have side effects like physical dependence and “hangovers.” CBT-I has been shown to bring about long-lasting improvement for those with insomnia.

For more information, click on the links below.

www.sleepfoundation.org

www.sleepnet.com