Sound sleep is one of the best gifts you can give to yourself. Deep sleep helps us to heal; it is essential for growth, health and feeling good overall. Yet not getting enough shut-eye is one of the most common complaints I hear from my clients. Not getting enough sleep can not only lead to feeling badly the following day, but it can also decrease your body’s ability to fight off illnesses and it can negatively affect your mood.
While everyone has occasional sleep disruptions, if sleeplessness becomes more of a rule rather than an exception, it may be time to give it some of your attention. Insomnia, frequent waking and hypersomnia (excessive sleepiness) are sometimes caused by a simple shift in your schedule, dietary change or life stressor. As soon as these changes or stressors are modified, regular sleep often resumes. Sometimes sleep disturbance is caused by poor sleep habits, otherwise known as ‘sleep hygiene’. For purposes of this article, sleep hygiene is a set of behaviors leading to bedtime that become routine. Just as we foster personal hygiene habits (shower, brushing teeth, etc.), we need to also create and follow a set of habits that foster a healthy sleep cycle. For instance, everyone knows they should exercise but I can’t stress the importance of daily physical activity in regards to getting on track with healthy sleep. For more information on good sleep hygiene, please click on the information I put together on this topic.
If there aren’t any clear cut reasons for your sleep difficulty and you are practicing sound sleep hygiene, it could also be a symptom of something physical; hormonal changes, medication side effects, underlying illness or mental health issues can sometimes be the culprits. In this case a trip to your Primary Care Physician would be recommended. Sometimes physical issues are found to be the cause of this problem. Your physician can rule out certain illnesses and if sleep apnea is suspected, he/she may refer you to a Sleep Center for a sleep study.
If all physical reasons are ruled out then it may be time to consider exploring any underlying stress or mental health issues. Insomnia or hypersomnia can sometimes be caused by anxiety or depression. It could be caused by a conditioned, emotional response in the way you think about your sleep. Your thoughts and behaviors surrounding your sleep problem (“I’m going to be so tired tomorrow!” “I will be up all night”) could be making it worse. A seasoned Mental Health Practitioner can evaluate and help with any of these contributing factors. Cognitive behavioral therapy, stress management strategies and mindfulness/relaxation exercises can often help to get individuals back on track with healthy sleep. Occasionally a referral may be made to a seasoned psychiatrist for a medication consultation. If a medication is prescribed it is best if he/she works together with your therapist for a combined treatment approach.
Poor sleep quality is not something to ignore. Very often it can be improved with increased insight and basic shifts in schedule or habits. Once your sleep cycle is back on track, you will hopefully begin to feel better and have more energy, which will help to improve your overall health and quality of life. It’s important to recognize if you need additional guidance on this issue. If so, make it a priority and reach out to a professional for some advice.
TracyLivecchi, LCSW
November 13, 2018
