If sleepless nights are taking a toll on your mental health, insomnia might be the culprit. Insomnia is known as the difficulty in falling asleep and/or staying asleep. Its symptoms range from trouble getting to sleep at night, waking up frequently during the night, or waking up feeling exhausted. This means your brain doesn’t have a chance to rest and refresh while you sleep. Your mental health can be directly impacted by this.
The lack of sleep can cause feelings of low mood, anxiety, and irritability. It can also lead to difficulties with concentration, memory problems, lack of motivation, and more. Luckily, improving your sleep hygiene can help you better your mental health and get restful nights of sleep. In this blog, we’re exploring the relationship between insomnia and mental health, and what steps you can take to start getting better quality sleep.
Understanding Insomnia
As mentioned above, insomnia is the difficulty in falling asleep and/or staying asleep. It can be either chronic meaning that it has been going on for a longer period of time, or it can be acute which means it is only temporary. There are many possible causes of insomnia, such as stress, side effects of medications, alcohol, and caffeine consumption. It can also be due to environmental factors. The symptoms of insomnia can range and vary for each individual. It is important to be aware of your own symptoms and how it affects you so that you can address them accordingly.
Link Between Insomnia and Mental Health
When your brain is not able to fully rest, it can start to take a toll on your mental health. Sleep is important for keeping our minds and bodies functioning properly. Poor sleep can lead to anxiety as our brain is not able to release the stress hormones which are needed for a healthy mental state. It can also lead to depression as our brain cannot produce or maintain the chemical balance needed to keep us in a good mood. Poor sleep is also linked to an increased risk of developing other disorders along with substance abuse, as the lack of sleep can affect our ability to regulate emotions and think clearly.
What Role Does Sleep Hygiene Play in Improving Insomnia?
Sleep hygiene is the practice of creating and maintaining healthy sleep habits. It’s a routine you create over time that allows you to fall asleep, stay asleep and wake up feeling refreshed. Just like your routine to stay healthy and fit, having a sleep hygiene routine can help you get better quality rest. Some ways to improve your sleep hygiene include:
Establishing a Consistent Sleep Schedule
When trying to improve your sleep hygiene, it’s important to focus on establishing a consistent sleep schedule. Your body needs to learn when it’s time to sleep and when it’s time to stay awake. Going to bed and waking up at the same time each day, even on weekends, will tell your body to start winding down and preparing for sleep. Also giving it cues such as turning on your bedtime lamp or diffusing your favorite essential oils can help further encourage rest.
Creating a Sleep-Friendly Environment
Another way to help your body relax is by creating a sleep-friendly environment. This means setting the temperature, noise level, and light in your bedroom to be optimal for sleep. Ensuring your bedroom is cool, quiet, and dark can make it easier to fall asleep. If noise and light are interrupting your sleep, using a white noise machine or blackout curtains can help create the ideal environment for sleep.
Developing a Pre-Sleep Routine
Having a pre-sleep routine can also be helpful. This includes doing activities such as reading, taking a warm bath, or doing some yoga. Doing something calming can help your body and mind relax before bed. It’s important to avoid activities that could stimulate your brain (such as working or watching tv) right before bedtime so as not to disrupt your sleep.
Managing Daytime Habits That Affect Sleep
One of the most important aspects of sleep hygiene is managing your daytime habits. This includes avoiding caffeine after the afternoon, exercising more during the day, and limiting your naps to no more than 30 minutes. These activities can influence how well you sleep at night, and by doing them you can create healthy sleep habits.
Effective Strategies for Better Sleep
When you’re experiencing insomnia, there are ways to improve your sleep hygiene. There are strategies you can implement in your everyday life and then there are treatments you can seek out. Just remember, each method will affect everyone differently, so you may need to try different approaches until you find what works for you.
Stress Management Techniques
Implementing stress management techniques that allow you to release and cope with stress can be very beneficial. This includes activities such as deep breathing, meditation, and journaling. Practicing these techniques can help you relax and calm your nervous system, allowing you to fall asleep more easily. These practices also allow you to release the stress and tension that can keep you up at night.
Cognitive-behavioral Therapy for Insomnia (CBT-I)
CBT-I is a treatment that you will need to seek a trained therapist for. In this instance, a therapist who provides sleep therapy in Roswell, GA could be a great resource. CBT-I is designed to help you identify and address the behaviors, thoughts, and beliefs that are impacting your sleep. With your therapist’s support, you will be able to change the behaviors that are affecting your sleep and develop better sleeping habits.
Limiting Exposure to Electronic Devices
We have all heard that we need to limit our screen time right before bed due to the blue light that can disrupt our sleep cycle. When trying to improve your sleep hygiene, it’s important to limit your exposure to electronic devices such as phones and laptops before bedtime. If you can, try to limit your screen time an hour or two before you go to sleep as this will help prevent your sleep from being disrupted.
However, if you have to use a device late at night, you can also try using blue light filter glasses which help reduce the amount of blue light that reaches your eyes. It will allow you to do what you need to do without disrupting your sleep routine. Plus, this will also benefit your eyes’ health and prevent them from feeling strained.
Incorporating Regular Physical Activity into Daily Routine
Regular exercising can also positively influence your sleep hygiene. Incorporating regular physical activity into your daily routine can help you fall asleep more quickly and stay asleep for longer periods of time. It releases endorphins which can have calming effects on the body. Plus, physical activity helps to tire your body out so that when it’s time for bed, you’re more likely to be able to fall asleep.
Trying Relaxation Techniques
Everyone talks about trying to relax before bed but really attempting to do so can be difficult. Trying relaxation techniques such as progressive muscle relaxation and aromatherapy can help to relax your mind before bedtime. Progressive muscle relaxation involves tensing and releasing your muscles one at a time in order to create physical relaxation. And aromatherapy uses essential oils to reduce stress and support relaxation. You can use diffusers or roller bottles to inhale the aromas of these essential oils, such as lavender which is known for having calming effects.
Seeking Support for Sleep Problems in Roswell, GA
When you’ve tried every method or trick in the book and nothing seems to be working it may be time to seek out professional help. Consulting a sleep specialist, health care provider, or a therapist who provides sleep therapy in Roswell, GA can help you to determine the root cause of your sleep issues and develop an appropriate treatment plan. You may be prescribed medications or supplements such as Melatonin to help calm your mind and body or you may be referred to further therapy sessions. One such treatment, as we mentioned, is CBT-I which targets the behaviors and thoughts that are impacting your sleep.
Addressing this issue is important as a lack of sleep can cause more of a disturbance than just feeling tired. It can also cause irritability, affect your cognitive functioning, and even contribute to depression or anxiety. Having the guidance of a professional in dealing with your sleep problems can help you to get back on the right track.
Begin Getting the Sleep You Need with Sleep Therapy in Roswell, GA
Sleep is essential in order for us to function properly. It gives our bodies and brains the rest it needs and helps us recharge for the next day. When we don’t sleep, we feel tired, grumpy and may even experience cognitive difficulties. If you’re struggling to get the sleep you need, it might be time to seek out help from a professional. Our team of therapists at Wellview Counseling understands the struggle insomnia can cause and offers sleep therapy in Roswell, GA to help you get the restful night’s sleep you need. We want to support you in creating healthy sleep habits and help you to get the proper rest your body needs. If you’re interested in starting therapy:
- Contact Wellview Counseling
- Meet with Our Therapists
- Start Sleeping Better Now!
Other Therapy Services Offered at Wellview Counseling
Our therapists at Wellview Counseling understand that you may be struggling with more than sleep and insomnia. This is why we offer a variety of therapy services to help you manage any of the challenges that you may be facing. We offer child counseling, teen counseling, family counseling, postpartum depression and anxiety counseling, trauma and PTSD treatment, therapy for those with a chronic illness, and more. Regardless of the challenge you face, our therapists are here to help. Our office is in Roswell, GA, but we also offer online therapy to anyone in Georgia. If you have questions or would like to schedule an appointment please feel welcome to reach out to us!
About the Author
Introducing Ashley Bobo, MSW, LCSW, a seasoned therapist with expertise in addressing trauma-related stress, anxiety, and depression, as well as providing guidance to those battling insomnia. With a wealth of experience spanning over two decades, Ashley is committed to helping individuals and families overcome the challenges that life presents. She offers personalized and compassionate support, tailored to each individual’s unique needs, with the aim of fostering healing and building resilience. If you find yourself grappling with insomnia and its effects on your overall well-being, Ashley is here to accompany you on your journey toward recovery. Discover more about Ashley and her practice at Wellview Counseling’s website.