How Do I Stop Insomnia?


Approximately, 1 in 3 individuals has insomnia. 

If you struggle with insomnia, you either... 

  • Have difficulty going to sleep 
  • Cannot stay asleep
  • Wake up too early
  • Sleep restlessly

What Caused the Insomnia? 


To address and resolve insomnia, it is helpful to understand the underlying reason for it in the first place. 


The most common reasons an individual has insomnia are… 

  • Anxiety and Depression (50-70%) Insomnia is often caused by psychological factors. 
  • PTSD (50-90%) changes occurring as the result of PTSD like hyper-vigilance, nightmares, flashbacks, fear of sleep are contributing factors to the high prevalence of insomnia for individuals who have experienced trauma. 
  • Medical Conditions (20-30%) including, but not at all limited to, sleep apnea. In fact, many women in menopause find themselves waking up throughout the night. 

Unfortunately, when individuals are struggling they often use various things to distract them from stressful circumstances that also interfere with sleep, like binge-watching shows, excessive gaming, reading late into the night, or staying up to watch sports. 


Does Insomnia Every Go Away?

 

The statistics seem to imply that some individuals find their insomnia improves with age; however, most individuals need an intervention to assist them in finding relief. Some find medical intervention (e.g., a CPAP machine or sinus surgery) others find medications helpful, but there are also things you can do on your own to optimize your sleep. Here are some tips: 

  1. Try to get at least 7 hours of sleep per night
  2. Be consistent with your Wake and Sleep times each day
  3. Avoid electronics 2 hours before bed and at least 30 minutes 
  4. Make your bedroom a relaxing place - 
    • Don’t have a television in your bedroom 
    • Avoid stressful conversations in bed
  5. Make sure the temperature in the room is comfortable, rule of thumb is between 60 and 68 degrees
  6. Don’t eat large meals right in the evening
  7. Avoid caffeine after noon - even if you think it doesn't effect you
  8. Get physical activity during the day
  9. Don’t hit SNOOZE
  10. Calming music or relaxing sounds get be incredibly helpful 
  11. Meditation, mindfulness or breathing exercises can help calm your busy mind
For More Information, email me at lilli@lillicorrell.com. 

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