Overcoming Insomnia: When Good Sleep Hygiene Isn't Enough and CBT-I Can Help
Struggling with Sleepless Nights? You're Not Alone
We've all been there – tossing and turning in bed, staring at the clock, and anxiously calculating how many hours of sleep we can still get if we just fall asleep right now. Poor sleep affects our mood, concentration, and energy levels, creating a vicious cycle of sleepless nights and groggy days. If you struggle with insomnia, good sleep hygiene can be an essential piece of your journey to restful sleep.
When Good Sleep Hygiene Isn’t Enough
Imagine waking up every morning feeling exhausted despite getting seven or eight hours of sleep. You go to bed at a reasonable hour and follow all the sleep hygiene tips: a cool, dark room, no caffeine late in the day, and a consistent sleep schedule. But still, you can't seem to get quality rest. Many people find themselves in this situation, and it can lead to increased irritability, trouble focusing/brain fog, and even long-term health issues.
Temporary Sleep Solutions Often Fall Short
Maybe you've tried over-the-counter sleep aids or even prescription medications. At first, they seem to help, but eventually, you notice their effects wearing off or causing unwanted side effects. You start feeling stuck, wondering if there's a better solution than constantly trying different sleep remedies that only provide temporary relief.
Racing Thoughts Keeping You Awake?
Perhaps you struggle to fall asleep because your mind races at night, replaying conversations, worrying about tomorrow's to-do list, or stressing over things you can't change. You've tried meditation apps, calming teas, and even sleeping in a different room, but nothing seems to calm the mental chatter enough to drift off peacefully.
In this blog, I'm sharing why sleep hygiene is essential and when it might be time to seek CBT-I to overcome insomnia.
Hi, I’m Amanda Parmley, MA, LCMHC
I am a counselor in Carolina Beach, NC, and I specialize in insomnia, anxiety, PTSD, and low self-esteem. I provide CBT-I, EMDR, and other evidence-based approaches to help you achieve restful, restorative sleep and feel your best.
Ready to start CBT-I therapy? Click the button below to get started in therapy with me:
Keep reading to discover more about how effective sleep hygiene practices are essential in your fight against insomnia.
Why Sleep Hygiene Matters
Good sleep hygiene involves setting up an environment and daily routine that promotes consistent, quality sleep. This includes things like limiting caffeine, having a regular sleep schedule, creating a calm bedtime routine, and keeping electronics out of the bedroom.
Creating a Sleep-Conducive Environment
Ensuring your bedroom is quiet, dark, and cool can make a big difference in how well you sleep. Think about it: if your room is too bright or noisy, or if the temperature is too warm or cold, falling asleep is naturally going to be more difficult. Blackout curtains, white noise machines, or a fan can all help create an ideal sleep environment.
Sticking to a Regular Sleep Schedule
Having a consistent wake-up time and bedtime can help regulate your circadian rhythm or internal clock, making it easier to fall asleep and wake up naturally. Even if you sleep in on weekends, aim to keep your schedule within an hour of your usual time to maintain your sleep rhythm.
Avoiding Stimulants Late in the Day
Caffeine, nicotine, and other stimulants interfere with our body's ability to fall asleep. Avoiding stimulants, especially in the afternoon and evening, helps prepare your body for sleep.
Developing a Relaxing Bedtime Routine
Practicing a regular wind down routine at least 30 minutes before bed can signal to our brains that it's time to go to sleep. Calming activities like reading, stretching, or listening to soothing music are good places to start when you're establishing your wind down routine. Try to limit screen time as much as possible before bed, as the blue light from devices can trick your brain into feeling awake and thinking it's daytime.
Limiting Naps During the Day
While it may be tempting to nap if you're tired, long or late-day naps can disrupt your nighttime sleep schedule. If you feel like you have to nap, try limiting your nap to no more than 20-30 minutes and try to nap earlier in the day versus later in the afternoon.
When to Consider Cognitive Behavioral Therapy for Insomnia (CBT-I):
While good sleep hygiene is beneficial, some people need a more structured approach to tackle chronic insomnia. That's where CBT-I comes in. This evidence-based therapy helps identify and change behaviors and thoughts that negatively impact sleep. CBT-I can be especially effective for individuals who:
Experience chronic insomnia lasting longer than a few weeks
Have trouble falling asleep despite good sleep hygiene practices
Find themselves waking up frequently during the night or too early in the morning
For many, CBT-I provides lasting relief from insomnia by addressing the root causes of insomnia rather than just treating the symptoms.
Interested in learning more about CBT-I?
Check out the FAQ’s listed at the bottom of my CBT-I page.
Want more information about establishing healthy bedtime routines?
Check out my earlier blog post: Insomnia Relief: Tips and Strategies to Improve Your Sleep
How to Start Therapy with Amanda Parmley, MA, LCMHC:
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 your journey
to better sleep.
Additional Services Offered by Amanda Parmley, MA, LCMHC:
In addition to providing counseling for insomnia I also specialize in working with clients experiencing anxiety, past trauma and low self-esteem, specifically through the use of EMDR.
Interested in counseling and want to use your insurance? I accept many insurance plans. Reach out today to inquire whether I’m network.
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
Are you interested in counseling but live too far to commute to the 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 & are interested in online counseling, reach out today to discuss whether this is the right option for you.