Insomnia

Another sleepless night, staring at the ceiling.

We spend the day studying, working, running errands, checking off tasks, and hardly catch a break.  Our energy drains, little by little, so we crawl to bed exhausted, asking the universe for a good night’s sleep to recover.

But instead, we may lie wide awake for hours or wake up several times after nodding off.  And so, the cycle continues.

You might wake up early, already fatigued, and go about your day running on fumes.  You may resort to caffeine to stay alert or sleep aids with unwanted side effects to help you through the night.  Yet, no matter what you try, nothing seems to do the trick.

Sleep problems like insomnia can result in distress and impair your daily functioning, making you irritable and affecting your focus and decision-making.  Poor sleep quality and sleep deprivation can also contribute to other mental health conditions or be a symptom of underlying health challenges.

Catching Zzz is not a pipe dream.

At Sequoia Psychology Associates, we offer therapy for insomnia to help individuals get enough quality sleep.  We serve adults in Redwood City, California, and its nearby areas—San Carlos, Belmont, San Mateo, Foster City, Burlingame, Menlo Park, Palo Alto, Mountain View, Sunnyvale, and Los Altos.

Sequoia trees can thrive on forest fires to release their seeds and flourish.  And you can also rise in the face of adversity.  Regardless of what’s keeping you up at night, you deserve rest and care for a fulfilling life.

If you or someone in your family is having trouble sleeping, we can help. 

Ready to get started?  Contact us to book a consultation.

Insomnia is a sleep disorder consisting of recurring difficulties falling asleep, staying asleep, or attaining a good quality sleep.  

It’s natural to have a rough night ever so often.  Perhaps you stayed up late working and had a hard time nodding off.  Or maybe your room got too hot, so you kept rolling and adjusting, trying to find a comfortable position.  These occasional hiccups happen.

But when disruptive thoughts keep you up during countless nights, or you wake up repeatedly despite having the perfect environment for a good night’s sleep, something else might be going on.

If your sleep problems are causing distress and preventing you from performing your daily activities, you are not alone.

According to the duration of symptoms, insomnia can be:

Short-Term or Acute Insomnia

Short-term or acute insomnia can last from a few days to a few weeks.  It can be caused by a stressful event, environmental factors, sickness, or changes in your schedule.

Long-Term or Chronic Insomnia

Long-term or chronic insomnia happens at least three nights a week and lasts more than three months.  It can occur as a result of lifestyle changes, stress, or disruptive habits.  Chronic insomnia can also be linked to underlying medical or mental health problems, certain medications, and substances.  

Based on the type of sleep problem, insomnia can also fall into:

Sleep-Onset Insomnia

Sleep-onset insomnia refers to difficulty falling asleep due to stress, anxiety, irregular schedules, jetlag, caffeine, and other factors.  

Sleep Maintenance Insomnia

Sleep maintenance insomnia consists of problems staying asleep.  It can be caused by mental health challenges or medical conditions such as sleep apnea, periodic limb movement disorder, and respiratory issues.

Mixed Insomnia

Mixed insomnia combines symptoms of sleep-onset insomnia and sleep maintenance insomnia.

Many of us experience anxious thoughts and emotions ever so often.  In most of these cases, we can handle anxiety on our own and carry on.

But if anxiety is so persistent and overwhelming that it paralyzes you or keeps you from living your life, you might need professional help.  When left untreated, unhealthy anxiety can deeply affect your well-being.

The first step in healing is learning and noticing the signs.

Here are some common symptoms of severe and debilitating anxiety:

• Uncontrollable worry
• Constant nerves
• Ruminating thoughts
• Difficulty concentrating or finding motivation
• Drastic mood changes
• Feeling restless and uneasy
• Hyperventilating
• Racing heartbeat or increased heart rate
• Sweating, shaking, or trembling
• Gastrointestinal problems

Whether you struggle with some or most of the above, please know therapy can help address your symptoms.

Sleep is critical to our physical and mental well-being. 

The amount of sleep required to function can vary depending upon our age and particular needs.  Most adults need between seven to nine hours of sleep per night.  Still, many of us are not getting enough shut-eye. 

Common symptoms of insomnia include:

• Lying awake most of the night or having trouble falling asleep
• Sleeping for short periods or waking up often
• Waking up too early, unable to go back to sleep
• Waking up feeling unrested and fatigued
• Feeling tired and sluggish during the day
• Having difficulty focusing or thinking clearly
• Feeling irritable, unmotivated, and anxious

Sleep problems can happen at any point but typically start in early adulthood.  Young adults tend to struggle with falling asleep (sleep onset).  Middle-aged and older adults tend to have trouble staying asleep (sleep maintenance).

When left untreated, chronic insomnia can cause deep physical strain, reduce cognitive ability, and increase the risk or worsen certain conditions (i.e., breathing problems, high blood pressure, depression, anxiety).

We know how draining and debilitating sleep deprivation can be.  If you are experiencing symptoms of insomnia, therapy can help.

Therapy can help you identify the thoughts, behaviors, and emotions that may be contributing to your sleep problems.  

For example, you may lie in bed worrying about falling asleep and the effects of yet another sleepless night.  These concerns can make falling asleep even more complicated, creating frustration, and reinforcing a damaging cycle.  Your therapist will guide you to challenge and restructure dysfunctional thoughts to break this cycle.

Therapy can also encourage healthier behaviors that lead to better sleep hygiene.  Through techniques such as stimulus control and relaxation training, your counselor can help you shift unhelpful habits and relax your body and mind to fall asleep faster.  You’ll be able to see the bedroom as a restful place and work on building a consistent sleep schedule.

Additionally, your therapist may recommend adjustments to your environment to ensure it is conducive to a good night’s sleep.  Things like sound, lighting, temperature, and scents can all be tailored to meet your needs.

While therapy progresses, you will gain valuable insight into the importance of sleep, how nutrition, physical activity, and other factors impact sleep hygiene, and other tips to help you finally rest.

At Sequoia Psychology Associates, we are dedicated to supporting adults as they overcome adversities and thrive.

We offer therapy for insomnia and other therapeutic services to people in Redwood City, California, and its surrounding areas.

Our staff of mental health professionals is certified in Cognitive Behavioral Therapy for Insomnia (CBT-I), an evidence-based treatment for adults with insomnia.  We also have experience in Acceptance and Commitment Therapy (ACT), Psychodynamic Psychotherapy, and Mindfulness.

If you or your loved ones suffer from insomnia or other sleep problems, we are here for you. 

You deserve a chance to rest and recharge.  Let us help you make good sleep a reality.

Contact us today to get started.