Insomnia

Matt Walker on Insomnia

• Insomnia: difficulty falling asleep, staying asleep, or waking up too early 
  • Affects 10–15% of the population
  • Chronic insomnia: at least three nights a week for three months or more
• Causes of insomnia: 
  • Anxiety and stress
  • Medical conditions
  • Poor sleep habits
  • Substance use (e.g., caffeine, alcohol, nicotine)
• Consequences of insomnia: 
  • Impaired cognitive function
  • Increased risk of accidents
  • Weakened immune system
  • Increased risk of mental health disorders

Sleep Hygiene Tips for Insomnia

• Establish a regular sleep schedule 
  • Go to bed and wake up at the same time every day, even on weekends
• Create a sleep-​​friendly environment 
  • Cool, dark, and quiet bedroom
  • Comfortable mattress and pillows
• Limit exposure to screens before bedtime 
  • Blue light from screens can suppress melatonin production
• Avoid caffeine, alcohol, and nicotine close to bedtime
• Incorporate relaxation techniques 
  • Deep breathing, meditation, or progressive muscle relaxation
• Exercise regularly, but not too close to bedtime 
  • Morning or afternoon exercise can help improve sleep quality

Cognitive Behavioral Therapy for Insomnia (CBT‑I)

• CBT‑I: evidence-​​based treatment for insomnia 
  • More effective than sleeping pills in the long term
• Components of CBT‑I:
  • Sleep restriction: limiting time in bed to match actual sleep time
  • Stimulus control: associating bed with sleep and not other activities
  • Cognitive therapy: addressing negative thoughts and beliefs about sleep
  • Sleep hygiene education: teaching healthy sleep habits
  • Relaxation training: learning techniques to reduce anxiety and promote sleep
• CBT‑I can be delivered in-​​person, online, or through self-​​help books and resources