sleep disorder treatment Murrieta

How to sleep better at night naturally

How to sleep better at night naturally

Have you ever wondered how you can finally cure your insomnia without pills or expensive remedies? Well, after visiting your doctor to ensure that your airways and overall health are good, it’s time to take insomnia by the horns, so to speak. Here are some simple tips to help you sleep better at night naturally:

What exactly is insomnia?

I’ve heard quite a lot of people say “I have insomnia,” but did you know that not everyone who struggles with sleep actually has insomnia? According to the National Sleep Foundation, insomnia can be described as “Difficulty falling asleep or staying asleep, even when a person has the chance to do so.” Insomnia can either be acute or chronic.

Acute insomnia occurs for a short period of time, and is often because of something happening in your life. For example, a new baby, a relocation, temporary change in your work schedule, short term stress or a death in the family. After the stressful situation has passed, your sleep will sometimes return to normal.

Chronic insomnia on the other hand, is insomnia that occurs about three times a week and lasts for about three months. This is typically the type of insomnia that I see in my practice. Sometimes this type of insomnia is caused by physical health problems, anxiety, depression, medication side effects, or even one’s environment. Individuals with chronic insomnia often feel frustrated and discouraged from the constant lack of sleep. They might notice impairment in their work and it could even affect their relationships and energy levels.

Now that you know about acute and chronic insomnia, let’s talk about the criteria for insomnia according to the DSM 5, which is the Diagnostic and Statistical Manual of Mental Disorders, 5th edition. It’s essentially the encyclopedia for mental health disorders:

A) Being dissatisfied with the quantity or quality of sleep and with the following symptoms:

1) Difficulty initiating sleep.

2) Difficulty maintaining sleep (waking up frequently and having difficulty going back to sleep upon awakening).

3) Waking up early in the morning and not being able to go back to sleep.

B. The disturbance in sleep causes a significant impairment in your social, educational or occupational functioning. This means you might be falling asleep at work, you might not go out with friends because you’re too tired or you might make mistakes at work.

C. The difficulty with sleep occurs for at least 3 nights a week.

D. The difficulty with sleep occurs for at least 3 months.

E. Difficulty sleeping despite opportunities to sleep. This means even though you have a cozy bed and an opportunity to lay down, you still are unable to sleep. This is quite different from someone who cannot sleep because he or she does not have a place to sleep due to homelessness, war or an unsafe situation.

F. The insomnia cannot be explain by another sleep disorder (such as narcolepsy or a breathing disorder). Sometimes one might think one has insomnia, but upon visiting the doctor, you might realize that you have problems with your breathing or you might even have another sleep disorder, which better explains your sleep woes.

G. The sleep disturbance isn’t being caused by substance use. Some substances such as alcohol or stimulants might actually keep you up for long periods of time or disturb your sleep long term.

H. Other mental health disturbances aren’t causing the difficulty sleeping. Sometimes other mental health disorders such as generalized anxiety, phobias, panic disorder, depression or Bipolar disorder could better explain the reason why you’re not sleeping.

So there you have it. A detailed explanation of what insomnia is. If you have read through the above criteria, and you believe you are struggling with insomnia, there is hope. CBT for insomnia is the gold standard for insomnia treatment. If you’re in the Murrieta/Temecula area and you’re ready to get the best sleep of your life, call 951-905-3181 for your free 15 minute phone consultation to see if CBT for insomnia is right for you. I also provide online insomnia treatment for people within California. Get the sleep you deserve now.

how to fall asleep fast

Ready to finally sleep?

Find out the 5 myths about insomnia that are keeping you awake- and how YOU can finally sleep!

Do this to sleep like a baby at night

Do this to sleep like a baby at night

I have always been a big believer in self advocacy. When you struggle with insomnia, it's important to try out different avenues so that you can perhaps figure out the cause of your insomnia. Here are 6 things you can do to help you sleep better at night.

Insomnia chronicles: What to do in the evening when you can't sleep

Insomnia chronicles: What to do in the evening when you can't sleep

Insomnia is a huge pain. But if you struggle with insomnia, you already know that. But did you know that there are some strategies you could use to help prepare your mind for sleep so that you're not eternally banished to a frustrating night of tossing and turning?

5 Habits to help manage your insomnia

Insomnia can really be a real pain. Tossing and turning before you're able to fall asleep is very aggravating. Perhaps you've tried sleeping pills, but maybe you don't want to have to take a pill before you get some shut eye. Well, here are a few tips to help you drift off to sleep faster:

1) Create a restful nighttime routine: Many of us come back home from work in the evening, then continue to be busy, and then try to fall asleep after that. Your body needs to gradually transition from busy mode to rest mode. Your body needs a sign that it's time to begin to release the melatonin you need to become sleepy. Create a solid calming night time routine for yourself. This sleepy time routine is a great way to send your body that signal it needs. Choose any activity that feels soothing to you. It could include relaxing with a nice book, listening to some soothing music, drinking a cup of caffeine free tea (caffeine will keep you up, so avoid this at night), soaking in the tub or doing a light stretch. It doesn't really matter which activity you choose- as long as it's relaxing and calm. 

2) Exercise at the right time: I'm sure by now you've heard that you need to exercise for about  30 minutes a day to keep you healthy. Well, did you also know that exercising 3 to 6 hours before bed time could actually improve your sleep? Well, it's partly because there is a correlation between your body temperature and your sleep cycles. An average sleeper has a higher body temperature during the day and a lower body temperature in the evening. Exercise helps increase your body temperature- and of course it helps your body release endorphins (happy hormones). So not only would exercising at the right times help regulate your body temperature, it could also boost your mood. A win win for sure.

3) Keep your home cool in the evening: When your body temperature begins to fall in the evening, it signals your body to produce melatonin- the sleep hormone. However, if your body temperature is still too high, your body doesn't know that it's supposed to prepare for sleep. To give your body a competitive edge, ensure that your home is cool in the evenings so that your body temperature can also fall to the appropriate level. So, a warm body signals your brain to wake up, and a cool body signals the brain to begin to shut down for the night. 

4) Make your bedroom cozy and inviting: You work hard all day, and then you completely ignore the little things when you get back home. Your bedroom should be a place of relaxation. Think of it like your own personal spa. When you walk into a spa, the light is usually dim, it's quiet, it smells great and the temperature is nice and cool. It doesn't have to cost you much to recreate that effect. Make sure your sheets and clean, get a bottle of essential oils to get you relaxed (lavender is usually a great choice), dim your lights in the evening and maybe even play sounds of nature or some other relaxing sound. The goal is to create a comfortable environment so that your mind begins to relax the moment you walk into your bedroom. If your bedroom is cluttered and messy, chances are you won't find it relaxing enough to sleep- especially if you're already struggling with insomnia.

5) Avoid electronics an hour before bedtime: I know we are the social media generation. While social media is a great way to socialize and learn the latest gossip, those phone screens do nothing good for insomnia. Phones, tablets and televisions all emit blue light. Blue light disrupts the production of melatonin- the sleep hormone. Without an appropriate level of melatonin in your body you just won't be able to sleep well. If you phone or tablet becomes a temptation, try storing it away from your bed. Don't keep it on your nightstand- as it's too easy to reach in the middle of the night Some people even keep their phones in another room so that they don't reach for it in the middle of the night.

And if you'd like to learn a lot more habits to help you sleep, click here to learn more.

Now that you know 5 easy steps to manage your insomnia, start implementing them and let me know how it goes. If you're ready to finally kick insomnia out of your life, click here to schedule a free 15 minute consultation call to see if CBT for Insomnia is the right treatment for your sleep problems. Remember, there is help for your insomnia, you just have to reach out. I also offer online sessions for clients throughout California.

treatment for insomnia in adults

ready to finally sleep?

Find out the 5 myths about insomnia that are keeping you awake- and how YOU can FINALLY sleep!

5 Benefits of CBT for Insomnia

5 Benefits of CBT for Insomnia

It is estimated by the National Institutes of Health that about 30 percent of the general population have some struggles with sleep. That equals to millions of people who can't fall asleep or stay asleep every single day. Cognitive Behavioral Therapy for Insomnia (CBT for Insomnia or CBT-I) is one of the leading treatments for insomnia in the United States. If you're considering getting some help for your sleep struggles, here are some of the benefits of CBT for Insomnia.