g insomnia


Have you spent days feeling tired and sleepy just because you have not had a good quality night's sleep ?This is so common that up to 30% of the population suffer from sleep troubles.

Occasional sleep troubles are not a big issue that requires treatment as people do undergo periods of sleeplessness now and then especially during exams and other life changes. 

However if sleep troubles persist beyond the 3 months and if one suffers for 3 nights a week without a good night's sleep then they should seek help. The duration ( quantity) and the quality of sleep can be affected.

Sleeplessness can occur by itself without any underlying mental or physical health issue and or it can occur because of an underlying health issue.

There are various self help steps you can take to overcome your sleep problems. Firstly, understand that regularity of routine during your day time will help you get a regular and good quality night's sleep.

Exercise at least 30-45 minutes a day but avoid exercising in the evening
Avoid drinking alcohol since alcohol will interfere with the quality of sleep
Eat healthy and nourishing food. Avoid junk food and sugary foods
Go to bed at the same time every night to build a routine
Try to practice mindful breathing and relaxation exercises during the evening 
Try not to spend a lot of time ruminating on your worries as this can prevent a good nights sleep
Keep a sleep log so that you will notice the patterns of your sleep problems

Medications can help sleep problems and they should be prescribed and monitored. Do not attempt to take medications by yourself.
Melatonin is sometimes used to help sleep problems.
Cognitive Behaviour Therapy for insomnia is a form of talk therapy for insomnia and can help people with insomnia in the long term.
Firstly in CBT for insomnia , the thoughts are challenged. People with insomnia may have limiting beliefs about sleep and worries. One part of the therapy is to target these unhelpful thoughts and challenge them.
For example., a person may think "I can never sleep" . In that instance he/she needs to challenge this thought and think why they "cant sleep". That is a thinking error where one overgeneralizes their sleeping problem. If you  have this limited belief what do you do then? Think about the days you slept well. Are their exception days? So those days you could sleep which means that the thought that you can't sleep is not 100% true for all days. Think what was different about the days you slept well.
The second aspect of the therapy is behavioural therapy which to give an example might require you to have cycles of staying in bed and trying to sleep for 20 minutes followed by getting up and staying and doing a calming activity like mindful breathing for 10 minutes. This can be carried out till you can eventually sleep.
Another technique is known as "paradoxical intention". That is going to bed not wanting to sleep but to rest. This will take away the mindset where you will be pressured to go to sleep and it may work paradoxically by giving you a good night's sleep.
The above techniques will all help you overcome sleep problems if you suffer from them
Chennai Minds

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