303-596-0454
7995 E. Prentice Avenue, Suite 207 Greenwood Village CO 80111
State of Colorado Licensed Psychologist: #3106
Melanie S. Weitzenfeld, Ph.D.
Licensed Psychologist
What is Insomnia?
Insomnia is an inability to sleep well. It is a common problem, affecting almost everyone at one time or another. A person with insomni may have difficulty falling asleep or staying asleep, waking up frequently during the night, or wake up earlier than desierd the next morning, resulting in symptions such as daytime fatigue, irritability, poor memory, loss of productivity and decreased enjoyment of family and social life.
Most people have an occasional restless night, often related to short-term stress. For some people, however, poor-quality sleep is a recurring or even a lifelong problem. Temporary insomnia, lasting days to weeks, affects about 50% of adults. 1 Insomnia that lasts more than 6 weeks may affect up to 10% to 15% of adults.
What causes insomnia?
Temporary insomnia, which can last anywhere from a night or two up to several weeks, may be caused by:
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A single stressful event.
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A period of emotional stress.
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Illness.
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Temporary pain or discomfort.
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Disturbances in the sleeping environment, such as noise, light, or sleeping in a different bed.
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A change in the normal sleep pattern, such as might be caused by jet lag or working a late shift.
Temporary insomnia usually resolves in less than a month. But it's important to pay attention to it since excessive daytime sleepiness can have serious consequences, such as accidents while driving or at work. Also, temporary insomnia can develop into chronic poor-quality sleep, particularly if you begin to worry about your inability to sleep.
Chronic insomnia can last months or even years, and may be caused by:
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Mental or emotional conditions, such as depression or anxiety, or stress. These are the leading causes of insomnia in adults.
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Poor sleep habits, such as watching television in bed or keeping an irregular bedtime schedule, or apprehension or excessive worry about falling asleep, which often plagues people with insomnia.
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An underlying medical condition such as a breathing problem, heart condition, hormonal or digestive disorder, or chronic pain.
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Use of stimulants such as tobacco and caffeine.
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Alcohol use.
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Lack of regular physical activity.
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Prescription, nonprescription, or illegal drugs.
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A different sleep disorder, such as sleep apnea.
It is important to talk with your health professional about your sleep patterns and to have any health problem or sleep disorder diagnosed and, if necessary, treated. Insomnia can contribute to depression, automobile and industrial accidents, loss of jobs, marital and social problems, increased alcohol consumption, and poor health.
What are the symptoms of insomnia?
The symptoms of insomnia vary. You may have difficulty falling asleep, so you may toss and turn for what seems like a long time. You may wake up and have trouble falling back to sleep, perhaps several times during the night. You may wake up too early and feel unrefreshed in the morning or tired or irritable during the day.
Description and benefits of psychological treatment
Getting ready for bed means more than turning down the sheets. Sleep therapists know that there are many factors involved in a person's ability to sleep well. Here are examples of therapies that help you develop habits and beliefs that will promote good sleep quality.
Relaxation therapy may be successful for people with poor sleep habits who lie in bed with their minds racing. This therapy teaches progressive muscle relaxation, in which different muscle groups are tensed and relaxed, as well as attention-focusing techniques such as meditation, which can help stop sleep-disturbing habits.
Cognitive-behavioral therapy helps you to recognize certain beliefs you hold about yourself and sleep, to change those beliefs that may contribute to unhealthy patterns, and to introduce positive behaviors that will help you create an inviting environment for sleep. Studies of cognitive-behavioral therapy's effect on people with insomnia have shown good, lasting results in reducing interrupted sleep.
Sleep hygiene measures are simple actions that address sleep habits and factors that may keep you from good sleep. For example, keep regular bedtimes and wake times—7 days a week—and try to avoid taking naps during the day.
Insomnia
