The worst thing in the world is trying to sleep and not to. F. Scott Fitzgerald
Not sleeping for a night or two is maddening, but not sleeping night after night is treacherous.
The experience of struggling to get to sleep or waking during the night and not getting back to sleep or both, can cause feelings of frustration, hopelessness, and irritability, and is associated with physical and mental health issues.
The increased use of sleep aides, both across the counter and by prescription, has skyrocketed over the past several years. Yet, just as many people are suffering from sleep deprivation due to insomnia as ever before. Clearly, pills do not solve the problem of insomnia, and depending on a pill for sleep may lead people to feel a loss of control over their own sleep.
The issue with taking sleeping pills, is that they do not treat the underlying problem causing most insomnia. According to Gregg D. Jacobs, Ph.D., insomnia is most often the result of how we think, and the habits we have developed that interfere with sleep. What has been learned can be unlearned.
The majority of people with insomnia have developed it due to a particular situation or ongoing life stressor. After a few months of insomnia, people begin to experience self-talk that negatively impacts their thoughts about sleep. Thoughts like, “I’ll never go to sleep, why try.” As these negative thoughts increase our sleep decreases. Negative beliefs about the ability to fall asleep and stay asleep take over.
Like many people today, we spend our work life inside, and have little time for exercise outside. The lack of exercise is another issue preventing a sound nights’ sleep. Spending enough time in the sun is also a factor in sleep performance.
What helps?
The following are a few of the changes you need to make in order to reclaim your control over sleep:
- Change negative ideas about sleep
- Develop a regular relaxation habit
- Manage stress
- Exercise
Finally, get support and guidance; tackling this alone can be difficult. Don’t give up.
Reference: Gregg D. Jacobs, Ph.D., Say Good Night to Insomnia