What is insomnia therapy?
Insomnia therapy is a tailored form of treatment that addresses chronic sleep disturbances, which can include problems with falling asleep, staying asleep, or experiencing restorative sleep. The goal of Insomnia therapy is to enhance sleep quality, establish healthy sleep routines, and, in turn, improve an individual's overall well-being by mitigating and reducing the adverse effects of persistent sleep deprivation.
How does insomnia therapy work?
Insomnia therapy combines therapeutic approaches, with a central focus on cognitive behavioral therapy for insomnia (CBT-I) to modify sleep-disrupting thoughts and behaviors, integrating techniques like stimulus control, sleep restriction, and relaxation training. Thriveworks Henrico therapists will also emphasize sleep hygiene education and may include mindfulness and relaxation exercises to improve sleep quality, equipping individuals with effective strategies to enhance their sleep and overall well-being.
Symptoms of insomnia
Common symptoms of insomnia include:
- Having a hard time falling asleep
- Waking up in the middle of the night
- Waking up earlier than desired
- Bedtime anxiety about sleeplessness
- Grogginess during the day due to lack of sleep
Should I go to therapy for insomnia?
Symptoms of insomnia often look different for everyone; however, there are some warning signs that can signal the need for insomnia therapy. These include feeling anxious about bedtime, bedtimes getting later and later, energy peaking at night rather than during the day, and drastic caffeine consumption in order to stay awake.
What is the best therapy for insomnia?
Cognitive behavioral therapy for insomnia (CBT-I) is one of the most effective forms of therapy for treating insomnia, working to modify sleep-disrupting thoughts and behaviors through strategies like sleep hygiene and sleep restriction.
Is insomnia therapy conducted in person or online?
Insomnia therapy at Thriveworks Henrico is conducted both in person and online by video. We encourage you to choose the option that works best for you.
How long should you go to therapy for insomnia?
The duration of insomnia therapy can vary based on the individual's needs and progress in treatment. Typically, it involves a short series of sessions over a few weeks to a couple of months, with the number and length of sessions decided in consultation with the therapist. Some experience better sleep within this time, while others choose longer therapy to address complex sleep issues or maintain good sleep habits.
How long does CBT take to work for insomnia?
Many people start to see improvements in their sleep patterns after about two to three weeks of CBT-I. However, the duration and effectiveness will differ for everyone, so don't worry if it takes a bit longer to have a strong effect.
Need more help deciding?
Insomnia Disrupts Normal Daily Activities
Doctors recommend getting 7 to 8 hours of sleep on a daily basis to keep us healthy and well-rested. Unfortunately for many people that’s not a reality and, for one reason or another, a clinical sleep disorder referred to as insomnia can occur. According to the American Academy of Sleep Medicine, roughly one-third of the U.S. population suffers from some level of insomnia, while for people over the age of 60 it’s more like 50%. If you or someone you love suffers from insomnia, it can become a burden that impacts all other aspects of life, including personal relationships, school and work.
Symptoms of Insomnia Include these
Temporary insomnia may occur due to normal routine disruptions like jet lag, a work shift change or worrying. Chronic insomnia, on the flipside, is a more serious condition that impacts about 10% of us. Patients with chronic insomnia present with these symptoms:
- Fatigue and lack of energy
- Difficulty concentrating or focusing on tasks
- Decreased job, school or other activities performance
- Memory loss
- Mood swings affecting workplace and interpersonal relationships
- Overall tired feeling during normal waking hours
Left untreated, chronic insomnia can begin affecting a person’s health, job performance, sex life and even ability to safely drive. Accidents and performance mistakes in many life situations are possible at that point. It’s estimated that over $63 billion in annual lost work productivity in the U.S. is due to insomnia. When you or a loved one fall under the spell of insomnia, it’s prudent to seek outside professional assistance, including outpatient counseling and coaching.
Effective Insomnia Treatments are Available
If you suffer from chronic insomnia, which means sleep deprivation issues lasting for more than 3 months, there are a number of reliable methods to overcome it. Many start with changing attitudes, beliefs and behaviors that adversely alter normal sleep patterns. This process is known in clinical circles as Cognitive Behavioral Therapy (CBT). Here are a few approaches commonly used to combat insomnia:
- There’s a strong correlation between depression, anxiety, and insomnia. Working on a CBT program that addresses all of those conditions together is advised.
- Sleep in a room that’s dark, as sunlight produces biochemical responses in your body which can alter sleep. This is especially important when someone’s schedule requires sleeping during daylight hours.
- Exercise routinely which will make your body feel tired when it’s time to sleep. People with insomnia tend to gain weight, so exercising will also help burn excess calories. In addition, exercise is a great way to reduce stress if that is tied to your insomnia.
- Avoid alcohol or caffeine consumption within several hours of your normal bedtime.
- Stay on a regular sleep schedule, or in other words go to bed around the same time every night.
- Buy a more comfortable mattress that best conforms to your body’s needs.
- Don’t consume a large meal prior to retiring to bed.
- Have an in-lab sleep test conducted to better understand your sleep patterns.
- Take sleeping pills or other medications when prescribed by a physician. However, they need to be taken per product labeling, and not as a long-term solution. Side effects with any prescription medications are possible, and sleeping pills are no exception.
- Speak with a Thriveworks Short Pump insomnia counselor or coach about your issues with sleeplessness. They can help assess what’s interfering with your sleep, and recommend CBT lifestyle modifications.
When Insomnia Strikes Don’t Go it Alone!
Whether you choose to use any or all of the above recommendations, the bottom line is this: Don’t go it alone. Left untreated, your or your loved one’s chronic insomnia can become progressively more damaging, while the emotional, mental and even physical burden eventually becomes impossible to bear. For more information on insomnia, Thriveworks Henrico, VA counseling services, or how to become a certified counselor or coach, call: 804-205-3408 or visit our Contact page now.
