Post #32 My Journey with Insomnia
In Podcast Episode #27 Erica shares her battle with insomnia.
Insomnia is the difficulty falling asleep or staying asleep. People with insomnia typically feel unhappy and irritable with their inability to sleep. Insomnia is usually accompanied by one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.
Chronic insomnia is categorized as disrupted sleep that occurs at least three nights per week and lasts for a minimum of three months. Chronic insomnia disorders can have many causes. Stress, unhealthy sleep habits, shift work, or clinical disorders, also certain medications can lead to a long-term pattern of sleep interruptions. The issue becomes how safe are the remedies?
Cognitive Behavior Therapies:
· Talk therapy - Clinical psychologist treats mental disorders and Psychiatrist treats mental disorders with talk therapy
· Stanford Sleep Restriction – Sleep Restriction Procedures and CBTI’s
· Light therapy – exposure to light therapy at specific daily intervals
· Relaxation techniques – yoga, meditation, exercise
· Stimulus control – stop outside stimuli
· Avoiding Naps
· Caffeine avoidance
· Limit TV before bed
· Regular bed time
· Check your room environment ( 60-67 degrees, blackout curtains, no noise)
Sedatives – Prescription needed cause drowsiness, calmness and dulled senses. i.e. Lorazepam, Benzodiazepines
Antihistamine – reduces or stops allergic reactions
Anti-Depressants –Prevents depression and elevates mood
Side Effects Associated with Medications
Increased Heart Rate
Bottom-line – Does it work?
Sleep aids do work but they can bring side effects that may not be worth the cure. Also they can be habit forming. However they are good for use when it comes to short term sleep fixes in my opinion. I would focus on therapies and self-care as the best forms of reframing insomnia.