Bad At Sleeping

Sleepless nights are a common problem in the United States, and while a lot of insomniacs joke about the weird thoughts that come up in the middle of the night, it’s a problem that often gets glossed-over in therapy and during routine medical check-ups. Many client will throw out that they have trouble sleeping, but will add, “I’ve always been that way,” as if that reduces the severity of the problem, but it doesn’t.

Insomnia can create issues at work and is a general quality of life issue. Additionally, chronic insomnia can lead to seizures and increased risk for obesity, cardiac disease, and other health issues. (See the previously linked CDC information for more details.)

I’ve Tried Everything

I hear the phrase “I’ve tried everything” regarding insomnia many times before. People will say they’ve tried melatonin, OTC sleep aids, getting more sun, getting less sun, getting more exercise, exercising at different times, not showering at night, etc.

I understand how frustrating the typical sleep hygiene pointers get. I won’t bore you with going over all the things you’re tired of hearing. I will share that when I probe deeper about whether or not someone who can’t sleep has actually committed to doing all of the things recommended by The Sleep Foundation, they usually admit that there’s something they won’t let go. Three things specifically come to mind:

• Doing things in bed besides sleep and sex.

• Failing to banish screens from the bedroom.

  • No. You don’t need to use your phone as an alarm clock. Buy an alarm clock, preferably one with a dimmable display. No. That TV show on your screen is not helping you sleep if you’re watching in bed.

• Tossing and turning for more than 20 minutes instead of getting up and doing something else.

  • Tossing and turning is continuing to create anxiety.

  • Yes, getting up and doing something else means admitting you aren’t sleeping right now. Get over it and make some herbal tea.

Yes, but I’ve really tried everything

If that’s the case, get in touch with your doctor and schedule a sleep study. Physical issues like breathing problems, heartbeat irregularities, etc. can be interfering with your beauty sleep.

Maybe you should talk to someone. We’re all a little bit afraid of the dark. It’s a lonely time and it tends to be when all the stresses we’ve pushed down throughout the day come up. Journalling is helpful. Engaging in an expressive art activity like collage or something soothing like reading or knitting in the evening can help you wind down. Definitely do all the soothing things, but don’t be too quick to rule out that those thoughts that bubble up need some attention.

You Deserve Good Sleep

Don’t give up on getting your Zs. You deserve to sleep well and feel good when you wake up.