It is estimated that 50-150 million Americans suffer from a sleep disorder. One of the most common is insomnia, which is characterized by trouble falling or staying asleep. Insomnia is a problem for 1 out of every 3 adults and is most common among women and older adults.
If you have ever suffered from insomnia, you know how it can disturb your life, night AND day, due to fatigue and difficulty focusing on work or daily tasks. Insomnia can be frustrating and stressful and can lower your quality of life and personal health.
Insomnia is often the result of a combination of physical, psychological, lifestyle and environmental factors.
Insomnia Contributing factors may be:
- Stimulants—caffeine in soft drinks, coffee or tea.
- Medications—weight loss, cold remedies, anti-allergy and asthma medications.
- Foods—anything high is surgar or carbohydrate
- Exercising—less than 2 hours prior to bedtime.
Initiation insomnia— “I can’t fall asleep” Contributing factors:
- Anxiety
- Poor sleep hygiene/habits
- Restless Leg Syndrome
- Circadian Rhythm Disorders
Sleep Maintenance Insomnia—“I can’t stay asleep” Contributing factors:
- Obstructive Sleep apnea or Upper Airways Resistance
- Periodic Limb Movement Disorder (PLMD)
- Parasomnias (abnormal behaviors at night)
Treatment Options
- Integrative Restoration—A form of mental relaxation or meditation taught by an Occupational Therapist or trained instructor.
- Sleep Diary—Subjective measurement of sleep.
- Cognitive Behavioral Therapy/Sleep Hygiene—a treatment for insomnia based on two premises:
- Some, though not all, personal and physiological factors can be altered
- Thoughts and behaviors that cause insomnia are learned and thus can be “unlearned”.
Principles
- Bedroom is for sleep only.
- Don’t go to bed unless you are tired.
- If not asleep in 20 minutes, get out of bed and do something quiet like reading or listening to soft music NO TV.
- Consistent wake times.
- No napping.
