Sleep is magic
If things seem harder to do recently, it might be because you aren’t getting a good night’s sleep.
Most people will experience sleep difficulty at some point. Usually it passes, but for some it can drag on and lead to “bed dread”, an avoidance of going to bed to put off exposure to another demoralizing night of tossing and turning. While some medications may help briefly, many cause rapid tolerance or reduce deep wave sleep which is necessary for memory reconsolidation and feeling well-rested. Sleep disorders are treatable with behavioral and environmental interventions where certain underlying and impactful psychiatric conditions or medical and breathing complications are not implicated.
The gold standard for transient insomnia involves identifying and managing environmental and behavioral factors that reduce sleep quality and duration. It’s an ongoing commitment to doing the things that will help you get a good night’s sleep.
I treat clients with transient insomnia using CBT-I, the gold standard for insomnia treatment. This is a time-limited, protocol based treatment intervention. For underlying conditions that exceed the ability of CBT-I treatment, I offer treatment suggestions that may include making referrals for sleep studies, referrals to consult with a doctor who specializes in menopause where mid-life hormonal changes may be an underlying factor, or psychiatry if there is an apparent condition that would be helped by medication. Contact me to learn if you might benefit from CBT-I
Sleep Treatment Interventions
Sleep is a drive; you will fall asleep if you are tired enough, feel safe enough to relax into sleep, and it is the right time of day with respect to the body's natural circadian rhythm. Still, roughly one-third of people in the US have some form of sleep disorder. Some experience difficulty falling asleep, others staying asleep, while others may experience both episodes. Even if you regularly get the recommended eight hours of sleep but still wake up feeling like you are not fully rested, you may not get deep restorative sleep, which can result in feeling tired the following day. I offer you evidence-based practice to help you reset your sleep pattern and increase the duration and quality of your sleep. Are you tired of being tired?
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CBT-I for insomnia
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured program designed to help individuals improve their sleep quality by addressing thoughts, behaviors, and habits that may contribute to a poor of quality sleep. It aims to provide techniques and strategies to help people regain control over their sleep patterns and wake feeling rested and refreshed.
CBT-I generally involves 4-10 weekly structured sessions with homework assignments. CBT-I includes sleep education, stimulus control, resetting sleep habits, and relaxation techniques. However, traditional CBT-I as a stand-alone treatment intervention is not as effective in cases of untreated and active addiction, bipolar disorder and mania, uncontrolled seizure disorders, or an unmanaged medical condition that impacts sleep. Suitability for CBT-I is determined during an initial assessment.
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IRT for recurring nightmares
Image Rehearsal Therapy (IRT) is an intervention for recurring nightmares that can disrupt sleep quality and quantity. It is a structured treatment where you will learn soothing and calming techniques to manage overwhelming feelings, recount the nightmare in a scripted form, rewrite the script for a different outcome, and practice visualizing the new script.
Studies have shown that IRT is an effective method for addressing recurring nightmares. However, nightmares rooted in previous trauma most likely require an initial course of trauma focused treatment rather that IRT as a stand-alone intervention.
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Technology to support sleep
Good sleep is fundamental to resilience, memory building, and overall health and well-being. Yet many people struggle to get a good night's sleep. Luckily, sleep devices are available that can help you understand your sleep patterns and give you valuable insights to improve the quality of your sleep. At-home sleep tracking technologies can offer insights and solutions to common sleep issues and help users feel more rested and refreshed. Whether through relaxation techniques, improvements to your sleep environment, or personalized data insights, sleep devices can play a significant role in developing better sleep habits. I do not sell nor receive any financial gain from any sleep device, but I will discuss the reviews and your needs to help you think through whether a tracker is likely to be helpful to you in your quest to understand and improve your sleep.