Tips on How to Improve Your Sleep

Good sleep is essential to your health, mental health and overall well being.  

How to Improve Your Sleep

Generally, adults need 7-9 hours of sleep per night.  If you're getting less than that, you might have insomnia.

What is Insomnia?

Insomnia is a sleep-wake disorder which has three primary symptoms:

• Problems Falling Asleep (Onset Insomnia): An inability to fall asleep within 20-30 minutes

Problems Falling and Staying Asleep

• Problems Staying Asleep (Middle Insomnia): Frequent waking up in the middle of the night after sleep onset, which is more than 20-30 minutes, and difficulty falling back asleep after middle of the night awakening

• Early Morning Wakefulness (Late Insomnia): Waking up 30 minutes or more before the desired wake up time and before 6.5 hours of sleep. This often involves an inability to fall back to sleep.

A medical doctor will usually give a diagnosis of insomnia if a patient experiences sleep problems for three nights or more over a period of three months and no other condition is causing the sleep problem.  

There are also two different types of insomnia: 

• Short term insomnia: Lasting at least one month but less than three months

• Chronic insomnia: 
• Persistent insomnia: Lasting three months or longer
• Recurrent insomnia: Two or more episodes within a year

Common Causes of Insomnia

There can be many cases of insomnia, including:

• Anxiety
• Stress (see my article: Are You Experiencing Chronic Stress?)
• Depression
  
• Uncomfortable sleeping conditions (bed, temperature, light)
• Noise
• Drug use
• Alcohol use
• Caffeine
• Nicotine
• Irregular work shifts

Helpful Tips to Overcome Sleep Problems

See your medical doctor to get a diagnosis and rule out any other medical issues that could be causing a sleep problem.

There are also other things you can do on your own (always check with your medical doctor first before):

• Exercise: Daily physical activity at an appropriate level for you can release endorphins, which is good for your overall health and can help to improve your sleep.

Tips to Overcome Sleep Problems

• Practice Sleep Hygiene: Good sleep hygiene habits can help with insomnia, including:

• Wake up and go to sleep at the same time, even on weekends

• Make sure the room where you sleep is quiet, dark, relaxing and at a comfortable temperature

• Remove electronic devices from the bedroom, including the TV, smart phone, computer and other electronic devices

• Limit Napping: If you tend to nap during the day, limit it to 30 minutes or less and don't nap later in the afternoon.
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• Use Your Bed Only For Sleep and Sex: Don't do work while you're in bed. You want your bed to be associated only with sleep and sex. 

• Eat a Healthy Diet: Eat nutritious meals. Avoid alcohol close to bedtime and limit caffeine

Get Help in Therapy

If you doctor has ruled out medical causes and attributes your sleep problem to psychological issues, like anxiety, depression, unresolved trauma or other psychological issues, seek help from a licensed mental health professional.

Get Help in Therapy

Once medical issues have been ruled out, a skilled psychotherapist can help you to determine the underlying issues that are creating sleep problems and help you to work through these issues.

So, rather than struggling on your own, seek help from your medical doctor and, if the problem is related to mental health issues, seek help from a licensed psychotherapist.

About Me

I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I have helped many individual adults and couples to overcome mental health issues (see my article: What is a Trauma Therapist?).

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.