Welcome the sandman back into your life with tips from our sleep specialist.
“People tend to bring their stressors to bed. We have seen quite a few patients in the last six months who are starting to experience insomnia, or who are losing ground managing their insomnia, due to the burdens weighing heavily on them,” says Nancy Foldvary-Schaefer, DO, Director of Cleveland Clinic’s Sleep Disorders Center.
Most people with insomnia have trouble falling asleep; some people have trouble staying asleep, or find their sleep unrefreshing.
When you don’t fall asleep easily
If you have trouble falling asleep, the longer you lie awake in bed, the more aggravated you become. You may soon find yourself “dreading the bed,” seeing it as a battleground rather than a refuge.
Sleep specialists can help restore your positive associations with bedtime so that you look forward to climbing into bed. Cognitive behavioral therapy and stress-reduction strategies from sleep counselors can be highly effective in building better thinking habits and coping mechanisms. To fall asleep more easily, Dr. Foldvary-Schaefer offers these tips:
- If you lie awake worrying about tomorrow, plan “tomorrow” earlier in the day – then close the door on it before night falls!
- If you’re not asleep after spending 20 minutes in bed, take your frustrations to another room. Don’t allow yourself to destroy your sleep environment.
When you’re wide-awake after you hit the pillow
If you are one of those people who finds yourself wide-awake as soon as you lie down, the sleep specialist’s strategies would shift. Here, they suggest training in progressive muscle relaxation to reduce tension in your body or dream imaging, a technique that reinforces positive thoughts to relieve anxiety and calm your brain. To relax easily into sleep, Dr. Foldvary-Schaefer offers these pointers:
- Develop a pre-sleep ritual to make bedtime more pleasant, such as having a long bath or enjoying a cup of non-caffeinated herbal tea.
- Remove any unpleasant thoughts.
- Avoid stimulating your body and mind by eating, working or watching TV in bed.
When you can’t stay asleep
If you fall asleep with no problem but have trouble staying asleep or getting restful sleep, an underlying medical condition may be the culprit. Examples include:
- Pain
- Acid reflux
- Restless legs
- Sleep apnea
- Hormonal changes due to menopause
Don't let these conditions rob you of a good night’s rest. Tell your doctor. You won’t sleep comfortably through the night until the problem is treated by a knowledgeable primary care physician or specialist, Dr. Foldvary-Schaefer says.
Hope – and a reality check
If you’ve developed insomnia only recently due to our economic woes, the good news is that your sleep problems are likely to resolve as the money crisis eases; the same holds true for other temporary concerns.
If you are prone to insomnia, however, a few sessions with a trained sleep counselor can teach you how to manage your insomnia so that it no longer rules the night. “You may never sleep eight hours,” cautions Dr. Foldvary-Schaefer. “But you may sleep for six hours – and that can be long enough.”
Related Content
Cleveland Clinic Sleep Disorders Center
Insomnia
Lifestyle/Behavioral Treatments for Sleep Disorders
10 Ways to Ease Stress
Stress: How Can I Cope?
Be Well™ eNews articles are written for informational purposes only and should not be relied upon as medical advice. They have not been designed to replace a physician's assessment and medical judgment. Always consult with your physician first about anything related to your personal health.
