It’s happening again! You felt exhausted all day and were determined to get in bed by 10 pm. Unfortunately, the minute you got into bed, your brain decided it was time to review your entire to-do list, worry about the rude comment your boss made, and contemplate that embarrassing thing you did in 3rd grade. You finally drift off after an hour but wake again at 3 am. You know you will be tired tomorrow…yawning through meetings, having difficulty focusing, feeling sleepy as you drive, tamping down your irritation with others, and dozing off on the couch after dinner only to be wide awake at bedtime. You stay in bed and try to force your body to sleep, but you just get more and more frustrated. The worst part? You know you will probably face the same scenario again tomorrow night. How can you break this cycle?
With around 30% of Americans meeting clinical criteria for insomnia, you certainly aren’t alone if you experience nights like the one described above. Insomnia is officially defined as trouble falling asleep, difficulty staying asleep, or waking earlier than desired at least 3 nights per week for at least 3 months. Many who experience insomnia are prescribed various sleep medications, as these are relatively accessible at most medical offices. Medications can sometimes be helpful for short-term insomnia that is related to stress, but these medications come with a host of side effects, such as daytime grogginess and increased fall risk, as well as unusual and dangerous behaviors during sleep, such as cooking food, impulsive Internet shopping, or driving. Additionally, any gains in sleep are usually not maintained once the medication is stopped.
The good news is that mental and behavioral health professionals specializing in sleep disorders can help! Cognitive Behavioral Therapy for Insomnia (CBT-I) is a medication-free behavioral treatment that is highly effective in resolving insomnia symptoms permanently. CBT-I has existed for about 35 years but has only become readily accessible in Alabama in the past several years. It is a brief treatment, usually requiring only six sessions for significant improvement. Research shows it is effective for a range of ages, from children to older adults, and can be delivered individually or in small groups. It has also been shown to be equally effective in traditional in-person sessions or via video telehealth. Participants learn to relax the body, quiet the mind, and associate the bed with sleep rather than wakefulness and frustration. They also learn to set a consistent sleep schedule. Participants generally report that their sleep quality improves rapidly with CBT-I, and the total amount of sleep per night increases as they continue practicing their new skills.
Good sleep is crucial for your physical and mental health. Poor sleep is associated with a wide array of health problems, including obesity, cardiac disease, anxiety, and dementia. You don’t have to live with insomnia. Let good sleep be your New Year’s resolution this year. Commit now, and you could be sleeping well by spring!
Dr. Norton is a licensed clinical psychologist at Upward Behavioral Health and Diplomate of Behavioral Sleep Medicine. Learn more at upwardbehavioralhealth.com