Insomnia

What is insomnia?

Having insomnia means you are regularly experiencing problems getting to sleep, staying asleep, or both.

Sleep is vital for your health and well-being. If you’re not getting enough quality sleep most nights, it can have serious adverse effects on both your physical and mental health. Insomnia causes fatigue, irritability, and daytime sleepiness; long-term, it can make you more likely to develop conditions like high blood pressure and depression.

The right amount of sleep can vary, but for most people, seven to eight hours a night is ideal. If you have occasional bouts of insomnia because you are sick or stressed, you should be able to recover when the crisis passes. However, if your insomnia is ongoing, you should consider professional help from the team at Bluebird Psychiatry.

What causes insomnia?

Insomnia is sometimes a symptom of an underlying health condition such as hypothyroidism or gastric reflux. Alternatively, the cause could be more closely related to lifestyle or sleep habits. Some of the many reasons you might have insomnia include:

• Stress
• Anxiety
• Shift work
• Late-night eating
• Caffeine
• Chronic pain
• Sleep apnea
• Restless legs syndrome
• Depression
• Post-traumatic stress disorder (PTSD)

Some medications can contribute to insomnia, including blood pressure medicines, asthma medicines, and antidepressants. Over-the-counter medicines containing stimulants, such as painkillers containing caffeine, are common causes of insomnia.

How is insomnia treated?

One of the first strategies for treating insomnia is working on a nighttime routine. For example, if you regularly eat late at night, go to bed at a different time every night, or drink caffeine late in the day, you are making it harder for your body to be able to sleep.

Leading a sedentary lifestyle makes insomnia more likely, so getting physical activity may help. Evaluate your diet as well: Are you giving your body all the nutrients it needs with fresh fruits and vegetables, fiber, and protein? What is your intake of refined foods, unhealthy fats, salt, and sugar? 

Treating chronic stress and mental health issues can make a significant difference in being able to sleep and how well you sleep. The team at Bluebird Psychiatry can help with this and work with you to create healthier sleeping habits.

Other recommendations for chronic insomnia may include:

• CBT I (cognitive behavioral therapy for insomnia)
• Muscle relaxation
• Biofeedback
• Breathing exercises
• Sleep restriction
• Stress management
• Passive wakefulness
• Light therapy

If insomnia is disrupting your health and well-being, call Bluebird Psychiatric today or request an appointment online.