The agony of insomnia affects about 10 to 35 percent of us. Once sleep loss starts, it becomes a psychological and physical battle.
It can feel like the myth of Sisyphus, who night after night pushed a large weighted stone up a hill only to see it roll down again. But there are ways to reduce the weight and size of this “stone.”
Research and clinical experience show that insomnia is associated with reduced quality of life as well as depression. In turn, depression can lead to sleep problems. Insomnia can also lead to feelings of anxiety, frustration, hopelessness, exhaustion, and an inability to concentrate.
The more we look for sleep, the less we find it. Let go of the pursuit and focus on doing what you can to improve the situation.
You can take actions to improve the quality of your nighttime rest. In the moments of your sleeplessness and distress, you can work to calm your mind and body through the use of conscious relaxation, cognitive therapy, and dialectical behavior therapy techniques. I recommend that you first consult your therapist, psychiatrist, or doctor to ensure that you have no psychological issues, medical complications, or medication interactions that could be causing your difficulties with sleep.
When it comes to sleep hygiene, studies show that a bedtime routine that includes a period of time to unwind can be effective. A common practice is to turn off all electronics after 9:00 pm and then get dressed and washed up for the night. Once ready for bed, do a relaxation exercise and spend 30 minutes reading a book before finally closing your eyes. If you are still struggling to sleep, try to reduce the amount of time you toss and turn by getting out of bed and going to a quiet, comfortable spot in another room or area of the bedroom to read or do more relaxation exercises.
If you have consistent trouble calming your mind, it can be more effective to focus on the body first. You can use relaxation techniques, breathing exercises, and somatic therapy techniques. One example of these techniques is to focus on your breath and body rather than on negative thought patterns and frustration. To do so, you breathe slowly in through your nose and out through your mouth. This simple exercise will automatically slow down your breathing and help your body relax. Then, after a few breaths, breathe through your nose for both the inhalation and exhalation, and begin to follow your abdomen’s rise and fall. This is called “riding the wave” of your breathing. Even if you do not fall asleep, your body is at rest.
To work with the mind, cognitive therapy and DBT techniques can be effective in challenging negative thinking and inserting reaffirming statements. A challenging statement could be, “Even though I am struggling to fall asleep, I can work to calm my mind and body the best I can.” Or, “I am struggling with sleep, and it will not last forever. I can be patient.” You want to validate your feelings, state the facts, and reassure yourself that you are doing the best that you can. Keep a log of your sleep activity, helpful ways you cope with negative thinking, and your relaxation exercises — all helpful for you as well as your health care professionals.
Lara Schuster Effland, LCSW, is the Vice President of the Mood and Anxiety Program and Residential Services at Insight Behavioral Health Centers of Chicago. Ms. Effland clinically specializes and trains others in dialectical behavior therapy, mindfulness-based therapies, exposure and response prevention, and trauma treatment.
Great tips Lara!
I am absolutely agreeing on a point that if a person focuses on his body rather than focusing on his mind then he will feel a reduced stress and he will get a sound sleep. Meditation really works. My mother with a <a href="https://www.inyourcornerkc.com/">Parkinson's disease</a> tried this and she totally fine with her sleep.
friend who will never seek a doctor who cannot sleep well
he will never seek a doctor for anything
he has his reasons - the idea of going to any doctor is not possible
How do I help him with his nightmares and sleep if he is unable to get help from a doctor who else can help.
Insomnia tips
Hey,
I am really thankful to you for sharing these incredibly useful tips on improving depression and sleep problems. However, I would like to add few more points in this section. For example.
1. Wake up at the same time each day.
2. Eliminate alcohol and stimulants like nicotine and caffeine.
3. Limit naps.
4. Exercise regularly.
5. Limit activities in bed.
Hope this helps.
Thanks & Regards,
Samantha Christian
Naps
Curious. I find that naps during the day help me to sleep better at night. I suppose everyone is different.
I feel sleep at night but couldn't sleep hardly i sleep 1 hour
I feel sleepy only in the morning hours and i have no smoking or alcohol habbits.,please help if any medication is there to sleep in the nights really i need sleep .........
Feel asleep but you're not (At night)
I'm trying to find out ways to help things like this cause me and you have.
so if I find any ways to help you, I will let you know.
Please Comment back to me if you find any ways.
insomnia
i have barley slept in months only nil to two hours a night im so sick and exhausted i barely function hoping you can help as im at breaking point through exhaustion
I’m currently in the same…
I’m currently in the same situation, less than 3 hours of sleep a night since June. I began CBT a week ago, so far the only thing he did was put me on sleep restriction-only allowed in bed from 12 AM to 6 AM. It has made the situation so much worse! Not sure how much longer I can continue as it’s affecting my work.
Poor sleep
Hi, are you still having these sleep issues? What do you think is causing it? My issue I think is worrying that I can't sleep and the anxiety around it.
Can't sleep a 4 to 6 hour sleep at night, but sleepy all day
I take 1 sleeping pill 1/2 hour before I go to bed.
Health
Does pills affect ur health badly?
Naps can help
I have battled sleep deprevation to the point that I almost died. Naps can help! It's not true to stop naps. IF you get too tired, and you feel that you need to close your eyes, don't prevent it. The key is not to go to nap too late in the day. If you do, you will throw off your sleep pattern and have to start over again getting it back. If I get too tired, I don't sleep well at night. Once I start to sleep again, naps come more easily. I am so exhausted from the months/years of not sleeping well that once I start sleeping better, I go into this whole thing of my body craves more. It's a challenge to stick to the plan and not just go lay down and sleep through the day. If you can get a short nap to start with, it might help your body to start relaxing a bit more. When I am caught up in a lot of stress, the adrenals are going on overdrive and it burns me out badly. Then, I am too stressed to sleep. A nap can break it.
Insomnia
I have done all of this and more. Still no sleep
Sleep
me too
insomnia
i have even took herbal teas at night still cant sleep
Lack of sleep
Have done all that I can't sleep
i am facing insomnia
Are you able to sleep now?
Let me know what helped you to.
I will try that too
Insomnia
Does anyone have anything or tips that help them sleep. Been months now. I can't sleep most nights. Days turn to nights while im wide awake. I try to stay motivated and get active during the day. Come night time. I cannot sleep.
Insomnia
Have you got any better? I can’t sleep without sleeping pills
I’m the same way. Can’t fall…
I’m the same way. Can’t fall asleep without pills. For ten years now
Feel Depressed always
I don't have friends in office I feel lonely always, all my colleagues are speaking gossips about me, they are not friendly. So I feel depressed. Pls help me or. Give any tips
Find a new job
An unhealthy environment in your general life or at work is not something I think you should work around. I'm not a professional or anything but I would strongly suggest getting a new job and pay close attention to the atmosphere of the environment before taking it.
Insomnia
Don't worry about what they say.. always remember people who gossip are normally insecure about themselves
Ok
It's ok with it.its your life not any one else. You can be self motivate. Ignor them make a day better then now . Work on your personality. Work on your positivity. Keep all things in positive way.
Depression
Hi there.
It can be really daunting battling depression as a result of toxic work places. Locations we spend majority of lives in.
I presently go through what you are experiencing and have found it useful to repeat positive affirmations to myself and distance myself as much as possible from such toxic individuals.
I hope this helps. :)
How do you excersize without…
How do you excersize without any sleep?
How do you excersize without any sleep?
Start slowly. Start with walks and then do short and very light jogging...
Thanks for sharing the good…
Thanks for sharing the good tips. Really Helpful for Patients suffering from Sleep Issues.
cameronpage@gmail.com
The problem is, when I go to sleep earlier I don't get that full eight or nine hours; I usually wake up at 5 or 6 AM so I'm still getting the same amount of sleep I would if I was closing my eyes at 1 or 2 AM.I am aware that sleeping regimens need time to kick in with the cycle, but it's been months now and I have no reprieve. Should I see a doctor? Take medication? Should i try taking medicinal cannabis like this one https://www.bonzaseeds.com/blog/nebula/ ??
Sucks, man. By like 3 or 4 PM I start dozing off again, and I come home and I just want to take a nap. Lack of energy, which impacts my gym regimen and general welfare. I don't want to do chores, or work, or even play video games in my down time because staring at the screen tires me out.
Hi Cameron, I am…
Hi Cameron, I am experiencing exactly the same problems as you (male, 30). I notice that if I am really happy e.g. lots of sun exposure, being physically active, enjoying company of friends/gf then I am likely to sleep much better. I guess the sleep problem is due to depression and lack of serotonin or similar. However I see it as a physical problem.
I would say that it's worth trying anything that would increase serotonin levels, I would be using marijuana if it was fully legal here, in its place I'm thinking of buying CBD oil. So yeah, go for it. Just use a vaporiser so that you don't damage your health from smoking. Good luck!
Cameron if you are over the…
Cameron if you are over the age of 30 have your Testosterone levels checked. What you’re experiencing sounds like what I went through. Got on testosterone and bam I’m a new man. Not lethargic and definitely helped in other areas as well. I realize this is two years old but hey ya never know if it helps. Also eating healthier will aid in this as well.
Depression, Anxiety and Sleep problem
This is really nice and informative , Thank you For Sharing this article.
i am Sandra
Im not sure why but reading…
Im not sure why but reading this did nothing but infuriate me.
Maybe because, like me,…
Maybe because, like me, depression is not cause by internal chemical components. But by unexpected events that you are forced to adapt your life to them.
Sleep Problem due to depression
Read your post but still dont know how to do it. Been in this sleeping problem for almost 2 years but was not aware that am depressed. Only when i had a heart to heart talk with my doctor. Can somebody please post some more possible remedies? Thanks much!!
Good piece of information
Thank you for sharing this meaningful information. This blog helps me. Thanks for this great information.
RE:
This is a very helpful tips for the people, who are suffering from sleep disorders from a long time. I am suffering from sleep apnea. Well I am using CPAP machine. I have bought <a href="https://cpapreviews.org/">cpap masks for side sleepers</a>, it was recommended by my doctor. It is helping me for a good sleep. Still I want CPAP free life. I agree with your suggestion. I will follow your tips to have better life.
Anyone who can tell and…
Anyone who can tell and insomniac to think “I am struggling with sleep, and it will not last forever. I can be patient” has clearly never experienced it for themselves. As a sufferer myself, this only makes me angry.
Insomniac
I have been suffering fro severe chronic insomnia for over three years now. I only get roughly 2-4 hours sleep per night. Many times no sleep at all (!). I have lost my job, my health, and everything else in life because of it. Fully understand what you are saying. When someone is so sleep-deprived, that he/ she has to even focus to take a breath...
I have been suffering with…
I have been suffering with sleep problems for many years, but recent current episode is beyond anything I experienced previously. I get about 2-3 hours per night, even with medications, which I have tried a few. When people complain that they cannot get their 8 hours and only get 6, or wake up early hours, or wake up and take time to go to sleep, it is funny, because clearly these folks' problems are mild. For severe insomniacs, all these suggestions, such as diet, exercise, night-time routine usually have minimal effect.
I have been told that some folks have hyper-active mind which continues to process and makes it difficult to fall asleep or stay asleep. There are some studies on that. The problem is that there is no solution.
Insomia
Cannot sleep maybe 1 hour sleeping pills leave me groggy only sleep 3 to 4 hours taking one don’t like taking pills to sleep
Health
Hey wanted to ask u r u better now
And hv u told ur parents and done any medication
Please help, sleeping problems
I feel anxious. Can't sleep without sleeping pills. And to make things worse I think I’m getting addicted to them. How can I make myself feel better and sleep better?
I would suggest you to read…
I would suggest you to read indian philosophy, Shreemad bhagwat Geeta
Addition sleeping pill
Hi there i have exactly the Same Problem ever since the Virus Broker out you want to get in Touch ?
Insomnia
Hi I’ve had real problems over last week with my sleep. Normally get it for a week one dry two or three months but this virus has caused a lot more anxiety.
Insomnia
My experience? Lack of sleep is the cause of depression. No breathing. Yoga. And now the new sleep hygiene. That's been known forever. Doesn't work. Turning off the t.v. is the WORST thing you could do for me
Can not sleep with our it on. Would make it worse. A bit tired of M.D after M.D telling me I'm depressed. Nope. I take their meds
Go to counseling just to be told I'm not
Depressed. Sleep studies show I do not sleep.. insomnia is real
Don't mask it with depression. And breathing.
what is insomnia disease
I enjoyed reading this article. PLease continue publishing helpful topics like this. Regards, from <a href="https://hi.letsdiskuss.com/what-is-insomnia-disease">
what is insomnia disease </a> .
recover from mental depression
Your article features verified? beneficial to myself and many other also. you have shared such a important information and how long will it take to resolve it thank you for sharing this information
Nice Article
This is a very helpful tips for the people, who are suffering from sleep disorders from a long time. I am suffering from sleep apnea. Well I am using CPAP machine. I have bought Visit - https://cpapreviews.org/ cpap masks for side sleepers, it was recommended by my doctor. It is helping me for a good sleep. Still I want CPAP free life. I agree with your suggestion. I will follow your tips to have better life.