Counting Sheep and Other Ways to Fall Asleep

One o'clock…two o'clock…three o'clock…

With every minute-more restlessness, more anxiety, and more concern about how you are going to get through the next day. Insomnia can feel like never-ending torture for those who suffer from it. Whether you have dealt with a sleepless night a handful of times in your life, or if this is a chronic issue you struggle with, you can understand the frustrations that come with it. 

According to the Cleveland Clinic, 70 million Americans struggle with insomnia every year. Approximately 33% to 50% of the adult population will deal with symptoms of insomnia at some point in their life and 10% to 15% of adults suffer from chronic insomnia disorder. These are clinically significant numbers.

With such high numbers of Americans who struggle with insomnia, we must take the time to understand what Insomnia is, why it occurs, and how to help treat it. 

According to the DSM-IV, it’s likely you are experiencing some symptoms of insomnia if you have difficulty falling or staying asleep at least three nights a week, and this causes a significant amount of stress in your life. 

Insomnia can occur for several reasons, including both physical and psychological. ​​Some reasons may include mental health concerns (i.e. anxiety and panic), restless leg syndrome, sleep apnea, stress, chronic pain, hormone fluctuations, vivid dreams, poor sleep habits, as well as prescription drug usage, and other substances.

If you have had a bad night of sleep before, you know the toll it can take on your body, mood, and your thoughts. If you are experiencing chronic insomnia that is causing daytime impairment, it’s best to consult with a physician to discuss if there are other factors at play that may be unknown. 

Let’s talk about some helpful tips for managing those tough nights. 

Healthy Sleep Hygiene

Routine. Routine. Routine. Going to bed around the same time every night helps that internal alarm clock to begin preparing you to get sleepy. It can be helpful to have some structure around bedtime. Make sure your room is both dark and quiet. Ensure the temperature of the space feels comfortable. Go through a nightly regiment that is relatively similar each night. 

Relaxation Techniques 

Engage in some relaxation techniques before bed and if you find yourself waking up in the middle of the night. Various techniques that may be helpful to try out include:

• Guided imagery

  • A technique that involves visualizing a positive and tranquil setting. 

• Progressive muscle relaxation

  • Progressive muscle relaxation is a technique that requires you to tense to tighten one muscle group at a time followed by a release of the tension. You start at the bottom of your feet and work up your body until you reach the top of your head. 

• Mindfulness/meditation 

  • This practice involves sitting or laying down comfortably, focusing on your breath, and bringing your mind's attention to the present moment. When your thoughts drift in about the past or future, gently redirect your thoughts to the here-and-now. 

No Blu-Ray

I know you’ve heard it before! Blu-ray light is proven to disrupt your sleep-wake internal body clock. It both boosts your focus and alertness which makes it quite challenging for your body to wind down and calm itself. 

Leave Your Bed After 20-Minutes

If you find yourself lying in bed awake for more than 20 minutes, go ahead and get up. The point here is to help your mind create an association with your bedroom and sleep. Even though your bed is comfy-cozy, the longer you lay there awake and flustered, it reinforces sleeplessness. Once you are out of bed, engage in a calming and relaxing activity (i.e. reading, listening to music, or deep breathing). Once you get sleepy, go ahead and return to your bedroom. 

There is nothing quite like trying to function on only a few hours of sleep. It can leave us feeling cranky, unfocused, sad, anxious, and overwhelmed. If you are struggling with insomnia and need additional support, know that you are not alone. Contact a mental health care professional to get the support you deserve. 

-Annie Bretches, LPC, LCPC