If you read last week’s post, you know that I’m hyper-focused on sleep right now. Today, I want to unpack why that is, but first an update on my experience with Cognitive Behavior Therapy for insomnia (CBT-i).
After following the program for a week, it feels like it’s making a bit of a difference already. While my sleep is still interrupted, I am awake less during the night on most nights. The only night I would categorize as poor is when I was awake worrying about the cats for most of the night!
I used the following practices that were recommended by the Stellar app, and I believe they made a difference:
- Each night before bed I completed a worry journal and/or a gratitude journal.
- I used other techniques to wind down such as a warm bath, meditation, or reading.
- The bed is for sleeping and intimacy only. There’s no room for my book in bed.
- If I awoke in the middle of the night, and I was awake for more than 20 minutes, I got up and did something relaxing like reading.
- I kept a sleep journal with times I was asleep and awake and any other notes of interest.
I was pleasantly surprised to see that I averaged about six hours of sleep over the course of the week, and my sleep efficiency was at about 70%. This week, I begin the dreaded sleep restriction portion. It’s supposed to be a game changer, and sounds like it will be a challenge. Stay tuned!
Sleep is so important to our health on so many levels, many in the medical community put it at the very top. Sleep is a time when our bodies restore ourselves from a day of physical and mental activity, replacing old cells, sweeping up debris in the brain, repairing of injuries, and allowing for growth.
Lack of sleep can lead to high blood pressure, cardiovascular disease and dementia. We all know how sleep can affect mood, bouncing up and greeting the day after a good night’s sleep.
The amount of sleep you need is a little more complicated than just saying 7 – 9 hours. It’s wrapped up in stages of sleep, circadian rhythms and your own biological clock. We’re all so different, and there is a no one-size-fits-all answer to this age-old question, so for most people, a good rule of thumb is at least seven hours of good quality sleep. The key phrase here is “good quality” and that’s more important than setting any goals for time in bed.
Many things can disturb sleep, including sleep apnea, restless leg syndrome, the need to use the restroom, and nightmares. A visit to your doctor may be in order to eliminate any obvious reasons. If nothing presents itself, your doctor may recommend a well-rounded approach which includes good sleep hygiene combined with CBT-i. Any way you look at it, there is no “quick fix” for insomnia. It takes dedication and time, but what do you have to lose, except a restless night!
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