Insomnia Relief: Tips and Strategies to Improve Your Sleep | Expert Insights
Why Can’t I Sleep Like Everyone Else?
Do you find yourself tossing and turning instead of quickly falling asleep like everyone else? Do you struggle to fall or stay asleep, no matter how tired you are? Does it feel like you’ve tried every possible option for getting a good night’s rest? If you answered yes to any of these questions, then you know the toll insomnia can take.
By definition, insomnia is a sleep disorder that prevents us from achieving quality rest on a regular basis. It can be acute (in response to a stressful life event) or chronic over time. Everyone knows the importance of quality sleep for physical and mental health, which can make insomnia that much more stressful. While everyone struggles with an occasional night of sleeplessness, when insomnia begins to interfere with daily life or if the thought of trying to fall asleep fills you with dread, it may be time to take action.
In this blog, I’m sharing tips and strategies to help alleviate sleep anxiety and overcome insomnia. I am a therapist who specializes in treating folks experiencing insomnia and sleep anxiety. I provide Cognitive Behavioral Therapy for Insomnia (CBT-I) and actively work with clients to help them overcome sleep difficulties.
Ready to start therapy for better sleep? Click the button below to get started in therapy with me.
How Do I Know I Need to Make a Change?
While everyone struggles with an occasional night of sleeplessness, when insomnia begins to interfere with daily life or if the thought of trying to fall asleep fills you with dread, it may be time to take action. What are some tips and strategies that can help alleviate sleep anxiety and overcome sleep difficulties?
Discover Effective Solutions for Better Sleep and Well-being
Limiting blue light & screen time before bed. I know, I know. This can be a difficult strategy to employ; however, the blue light from our screens stimulates our brains to release chemicals that support wakefulness. Aim for at least an hour sans screens & other bright lights before bed.
Schedule a wind-down period before bed. Our brains are great at making associations & relying upon routines. Try to get in the habit of engaging in a relaxing activity prior to bed. Wind down with a cup of herbal tea, some light stretching, or even listening to a meditation.·
Set a sleep schedule and stick to it. Aim to wake up at or around the same time each morning, regardless of what day it is. Have you ever been jet-lagged? Waking up at different times of the day throughout the week can contribute to the same amount of sleeplessness we experience when we travel outside of our home time zone.·
Manage sleep anxiety & overall stress. It likely doesn’t come as a surprise that anxiety & stress can keep us up at night. Engaging in regular relaxation strategies & anxiety management techniques can be an essential part of the fight against insomnia.·
Avoid naps unless there is a safety concern. Sleep drive builds from the moment we wake up until we go to sleep; however, if we nap during the day, that same sleep drive is less intense by the time we aim to go to sleep, which can make it substantially more difficult to fall asleep. The notable exception to this rule is that you need to nap in order to maintain physical safety. ·
Aim to engage in some physical activity throughout the day. As previously mentioned, sleep drive builds throughout the day. Physical activity can help increase our sleep drive; however, try not to exercise too closely to bedtime, as many people find this stimulating & can actually interfere with sleep.
Have you tried the above sleep hygiene & sleep behavioral interventions? Are you still struggling to implement non-drug treatments for your insomnia?
Start Therapy for Better Sleep with Amanda Parmley, MA, LCMHC.
If you answered yes to the questions above, Cognitive Behavioral Therapy for Insomnia or CBT-I may be a good fit for you. CBT-I is an effective, evidence-based insomnia treatment. Check out this page for more information about CBT-I, or reach out for a free consultation.
How to Get Started in CBT-I with Amanda Parmley:
1. Click the button below to request a free 15-minute consultation.
2. Take the phone call from Amanda Parmley at the prearranged & agreed upon time.
3. Start improving your sleep and quality of life.
Ready to prioritize your sleep? Click below to start your journey to better rest.
Still have questions about CBT-I? Click the button for frequently asked questions:
Additional Services Offered by Amanda Parmley:
In addition to providing therapy for insomnia, I also specialize in working with clients experiencing, anxiety, low self-esteem and past trauma.
Interested in attending counseling in the office? I’m located at 1328 N Lake Park Blvd, STE 109, Carolina Beach, NC 28428. Once you cross over Snow’s Cut Bridge, take the first left at the light & I am located in Carolina Beach Pavilion.
Online Counseling for Insomnia
Are you interested in CBT-I but live too far to commute into session? Studies show that online counseling is as effective as in person services, with the added bonus of convenience. If you are located within the state of North Carolina & would like to pursue treatment for your insomnia, online CBT-I may be the right choice for you.
