Insomnia is a symptom of another problem and can be caused by any of a
number of factors. Trouble falling asleep or staying asleep plagues one
in three American adults. If you suffer from insomnia, it disturbs your
waking hours as well as your sleeping hours, since you’re likely
to feel sleepy during the day and have trouble concentrating on tasks
after a poor night’s sleep. In this case, insomnia treatment may
be an option.
Psychological Factors – Some people seem more likely than others to experience insomnia during
times of stress. Knowing that the sleep problems can occur and that they
will subside after the stress is gone can be helpful in coping with bouts
of poor sleep.
Persistent Stress – Problems such as a troubled relationship, caring for a chronically ill
family member or a dissatisfying job can often contribute to poor sleep.
Psychiatric Problems – Insomnia is one of the most common symptoms of depression. Poor sleep can
also affect people with anxiety and other psychiatric disorders.
Treatment Options for Insomnia
Seek help if your sleep has been disturbed for more than a month, or if
it interferes with the way you feel or function during the day. Sometimes
insomnia can be helped through education alone, particularly in patients
whose insomnia stems from poor sleep habits. In other cases, medication
or evaluation and insomnia treatment by a psychiatrist or psychologist
may be prescribed.
- Maintaining good sleep habits can help with many disorders, not just Insomnia.
- Wake up about the same time every day.
- Keep a regular schedule. Regular times for meals and medications can help
the internal body clock run smoothly.
- Exercise regularly.
- Avoid napping. If needed, try to nap at the same time every day.
- Avoid ingestion of caffeine or alcohol within six hours of bedtime.
- Avoid smoking close to bedtime. Ideally, stop smoking altogether.
- Establish relaxing pre-sleep rituals, such as a warm bath, light bedtime
snack, or 10 minutes of reading, meditation or prayer.
- Go to bed only when sleepy.
- Avoid sleeping pills.
Insomnia Program at Hoag
The Judy & Richard Voltmer Sleep Center offers a program to treat insomnia.
The course is designed to break the pattern of insomnia through cognitive-behavioral
therapy and teach participants coping techniques to alleviate their insomnia
and improve quality of life.
- Increase total sleep time
- Reduce or eliminate sleep medication
- Weekly guidelines, feedback and support
- Relaxation techniques
Six week course:
- Week 1 - Insomnia introduction, Stimulus Control, Sleep Restriction
- Week 2 - What causes insomnia?
- Week 3 - Sleep Hygiene
- Week 4 - Cognitive restructuring and relaxation
- Week 5 - Consequences of insomnia and how to deal with insomnia relapse
- Week 6 - Graduation
The course meets once per week for six weeks. Enrollment is $100.
To register, call 800-514-4624. For more information on the program, call