Sleep as Overnight Therapy
Why do we sleep?
We know that sleep is necessary, even if we don’t yet fully understand why. There are many different theories as to why we sleep: for memory consolidation, to flush out toxins and beta-amyloid plaque, to suppress motor activity and conserve energy, to allow for dreaming as a survival-enhancing practice of stretching our minds beyond what is imaginable, to support emotional balance and resilience, and more. Sleep is indeed essential in preserving physical health, enhancing cognitive performance, and promoting emotional resilience.
Poor quality sleep can make us vulnerable to disease and challenge our cognitive processes, as well as our ability to regulate emotions. Walker and van der Helm (2009) propose the hypothesis that REM sleep plays a role in emotional-memory processing, with implications into the association between sleep disturbances and mood disturbances.
Understanding insomnia
Insomnia is a common sleep disorder that affects millions of people. It is the difficulty of falling asleep or staying asleep, or waking up too early and not being able to get back to sleep. Whether occasional or chronic, insomnia can have a significant impact on one’s overall health and quality of life.
What causes insomnia?
Insomnia can arise from a variety of factors, both physical and psychological. Stress, anxiety, and depression are some of the most common triggers. These mental health conditions can lead to racing thoughts, worry, and a heightened state of alertness, feeling tired but wired, making it difficult for the body to relax enough to fall asleep.
Physical health problems, like chronic pain, asthma, or acid reflux, can also interfere with sleep. Certain medications, such as stimulants, antidepressants, or blood pressure pills, might also cause sleep disruptions. Environmental factors like noise, light, or an uncomfortable sleeping space can contribute to poor sleep quality.
In some cases, poor sleep habits are to blame. These include irregular sleep schedules, excessive screen time before bed, or consuming too much caffeine or alcohol in the evening.
The impact of insomnia
Chronic insomnia can lead to serious physical and mental health issues, including an increased risk of heart disease, diabetes, and obesity. Sleep deprivation weakens the immune system, making individuals more susceptible to illness. Cognitive functions, such as concentration, memory, and decision-making, also suffer. Insomnia can lead to irritability, mood swings, and a decreased ability to cope with stress. Over time, this can significantly impact relationships, work performance, and overall quality of life.
So how do we improve sleep quality in order to benefit from this overnight form of therapy?
It is important to recognize that each person has different sleep needs and these needs also vary by age. “Normal” sleep is a range. How many hours of sleep do you need to feel rested in the morning? Find out what works for you and stick to it.
Practicing good sleep hygiene is helpful. This involves sticking to a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring that your bedroom is conducive to sleep—quiet, dark, and cool.
Reducing caffeine and alcohol consumption, especially in the hours leading up to bedtime, can also improve sleep quality. If anxiety or stress is a major contributor, relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm the mind and prepare the body for sleep.
For either occasional or chronic insomnia, Cognitive Behavioral Therapy for Insomnia (CBT-I) can be recommended. This therapy helps individuals identify and change thoughts and behaviors that hinder sleep. For more severe cases, a healthcare provider may prescribe medication to help manage insomnia, although these are intended for short-term use.
Insomnia is more than just a nuisance—it can have a profound impact on both physical and mental health. By understanding the causes and effects of insomnia, individuals can take proactive steps to improve their sleep quality. Whether through lifestyle changes, therapy, or medical intervention, managing insomnia is possible, leading to a better, more restful nights sleep and improved overall well-being.
Cognitive Behavioral Therapy for Insomnia, or CBT-I, is an effective, structured, evidence-based approach to treating short-term or chronic insomnia and improving sleep quality. If you would like to try CBT-I, you could email me at tanya@chicagohealingconnection.com
References:
Walker, M. P., & van der Helm, E. (2009). Overnight therapy? The role of sleep in emotional brain processing. Psychological Bulletin, 135(5), 731–748.
