What is Insomia?

Insomnia is a sleep disorder that makes it difficult to fall asleep, stay asleep, or get quality rest, even when there is an opportunity to do so. It can lead to daytime fatigue, difficulty concentrating, and mood disturbances.

Insomnia can be short-term (acute) due to stress or lifestyle changes or long-term (chronic) when it persists for weeks or months. It affects overall well-being and can impact both mental and physical health.

Common Symptoms & Experience

Common Symptoms

Insomnia is a common sleep disorder that affects a person’s ability to fall asleep, stay asleep, or get restful sleep. It can be caused by stress, anxiety, medical conditions, or lifestyle factors and can significantly impact daily functioning. Below are three common symptoms associated with insomnia.

Difficulty Falling Asleep

People with insomnia often struggle to fall asleep, even when they are physically exhausted. This can lead to frustration, restlessness, and prolonged periods of lying awake at night.

Frequent Nighttime Awakenings

Many individuals with insomnia wake up multiple times during the night, sometimes for no clear reason. Once awake, they may find it challenging to fall back asleep, resulting in fragmented and unrefreshing sleep.

Impulsivity Symptoms

Interrupting conversations or speaking out of turn

Difficulty waiting in lines or taking turns
Acting without thinking, often leading to risky behavior
Difficulty controlling emotions, leading to frustration or outbursts
Making impulsive decisions without considering long-term consequences

Experiences

Lying Awake for Hours

Many people with insomnia find themselves staring at the ceiling for long periods, unable to fall asleep despite feeling exhausted. This can lead to frustration and anxiety, making sleep even harder to achieve.

Waking Up Too Early

Some individuals wake up much earlier than needed and struggle to go back to sleep, leaving them feeling unrested and drained throughout the day.

Relying on Stimulants to Stay Awake

Due to lack of sleep, people with insomnia often depend on caffeine, energy drinks, or naps to get through the day, which can further disrupt their sleep cycle and worsen their condition.

How Psychological Therapy Can Help You

Psychological therapy can be highly effective in managing insomnia by addressing underlying thoughts, emotions, and behaviors that contribute to sleep difficulties. Here are three key ways it can help:

Cognitive Behavioral Therapy for Insomnia (CBT-I)

This evidence-based approach helps individuals recognize and change negative thoughts and behaviors that interfere with sleep. It includes strategies like sleep restriction, stimulus control, and relaxation techniques to improve sleep patterns.

Many cases of insomnia stem from anxiety and stress. Therapy can teach relaxation techniques, mindfulness, and stress management skills to reduce nighttime restlessness and promote a calmer mind for better sleep.

Managing Anxiety and Stress

Improving Sleep Hygiene and Routine

Psychological therapy can help individuals develop healthier sleep habits, such as establishing a consistent bedtime, reducing screen time before bed, and creating a comfortable sleep environment to enhance sleep quality.