Center for Treatment of Anxiety & Mood Disorders

Insomnia

Are you having trouble sleeping? Is it impacting your ability to function during the day?  Unfortunately, difficulty with sleeping can become a regular problem for many of us. This might include having trouble falling asleep, staying asleep, or getting restful sleep more nights than not. When this issue becomes chronic, it is referred to as Insomnia.

Having trouble sleeping is a common issue that many of us experience from time to time. You are not alone. According to the American Academy of Sleep Medicine, up to 35% of adults express complaints of insomnia. Insomnia is most common in groups such as older adults, individuals experiencing a great amount of daily stress, and those suffering from certain medical and mental health problems such as COPD, chronic pain, substance use, anxiety, depression, panic disorder, and PTSD. Nighttime symptoms of insomnia include difficulty initiating and/or maintaining sleep throughout the night and into the morning, and/or experiencing episodes of nonrestorative sleep.

Symptoms of Insomnia

Insomnia typically includes several consequences as a result of poor sleep. It often leads to functional impairment during your hours of wakefulness. Daytime symptoms of insomnia, that contribute to this functional impairment include fatigue, problems with attention, concentration, or memory, decreased performance at school or work, increased anxiety, depression, moodiness, or irritability, decreased energy or motivation, and concern or frustration about your sleep. There may also be physical symptoms present, like tension, headaches, or gastric distress. If it takes you more than 30 minutes to fall asleep and you experience some of the symptoms listed above, you may be suffering from Insomnia.

Untreated chronic insomnia often leads to sleep deprivation. Sleep deprivation is of major concern as it can result in potentially dangerous daytime sleepiness and can also increase the risk of developing depression, anxiety, high blood pressure, heart attack, stroke, obstructive sleep apnea, type 2 diabetes, obesity, and conditions that involve psychosis.

How do you treat sleep difficulties or Insomnia?

Fortunately, there is effective therapy for Insomnia and other sleep difficulties. Most common among these therapies is Cognitive Behavioral Therapy for Insomnia (CBT-I) along with sleep hygiene education. This therapy is particularly effective because it targets our daily habits, and particularly our nighttime habits, which play an incredibly important role in how we sleep. CBT-I and sleep hygiene help to incorporate healthier behaviors to promote better sleep along with developing healthy attitudes and changing unhelpful thinking about sleep.

A particularly encouraging note about CBT-I: Research shows that CBT-I has more long-term effectiveness for treating Insomnia than medical treatment (most commonly sleep medication).

How do we develop sleep troubles or Insomnia?

Many factors predispose us to develop Insomnia, including:

  • A family history of anxiety or sleep difficulties.
  • Being a light sleeper/being easily startled.
  • Having inconsistent bedtimes.


The above factors, combined with immediate stressors (for example, stress from psychological or emotional difficulties, changed sleep schedule due to a new job or other life factors, or sleep disturbances due to a medical condition or treatment) can work together to develop and maintain sleep difficulties. Combine this with unhelpful coping habits (like daytime napping, drinking too much caffeine, or spending too much time in bed when you’re not sleeping) and difficulty sleeping can become a chronic issue.

How do you treat sleep difficulties or Insomnia?

Fortunately, there are effective therapy methods for Insomnia and other sleep difficulties. Medication treatment for insomnia, particularly the use of sedative or hypnotic medications, is commonly used to treat insomnia. While pharmacological interventions have been shown to be effective in the treatment of insomnia, they are not generally recommended for long-term use, or as a 1st line treatment for insomnia due to the potential risks and common negative side effects. These include the potential for tolerance development, psychological dependence, the suppression of REM sleep, as well as other possible negative physical and psychiatric consequences.

Cognitive Behavioral Therapy for Insomnia

The limited effectiveness of pharmacological treatment for the treatment of insomnia, coupled with the potential risks associated with their long-term usage, allows for psychological treatment to be the preferred way to treat insomnia, both by medical professionals and patients. Though several psychological interventions have been shown to be effective in the treatment of insomnia, Cognitive Behavioral Therapy for Insomnia (CBT-I) paired with sleep hygiene education has generally been demonstrated to be the most effective.

This therapy is particularly effective because it targets our daily habits, particularly our nighttime habits, which play an incredibly important role in how we sleep. CBT-I and sleep hygiene help to incorporate healthier behaviors to promote better sleep along with developing healthy attitudes and changing unhelpful thinking about sleep.

What will I learn in CBT-I and Sleep Hygiene Training?

By participating in CBT-I and sleep hygiene training, you can expect to learn the following:

  • How to keep a sleep diary to track how you sleep and how your sleep might be affected by your daily and nightly habits.
  • What habits help promote regular, restful sleep.
  • What habits you should avoid to help improve sleep.
  • How to effectively implement these healthy habits while eliminating these unhelpful habits.
  • What to do if you cannot fall asleep or stay asleep in the middle of the night.
  • Relaxation techniques to use throughout the day and especially in the hours before bedtime.
  • How to identify and adjust unhelpful thinking that often contributes to our stress and frustration about sleep.

Cognitive Behavioral Therapy for Insomnia (CBT-I) At The Center for the Treatment of Anxiety and Mood Disorders

When available, as indicated by the American College of Physicians and the American Academy of Sleep Medicine, CBT-I is recommended as the 1st line treatment for insomnia. CBT-I is as effective or more effective compared to pharmacological interventions in the treatment of insomnia, with no side effects, fewer episodes of relapse, and a tendency for sleep to continue to improve long past the end of treatment. CBT-I is a multi-component, short-term, treatment that targets poor sleep quality and difficulties initiating and/or maintaining sleep. This is done using several behavioral and cognitive strategies that are applied to combat the perpetuating factors that maintain the cycle of insomnia.

Looking for immediate help?
Contact Us Today for a Confidential Assessment.

Call 561-496-1094 or

Treatment Programs Specializing In:

Serving the whole person, not just the symptoms. In all of our programs your comfort, privacy and long-term success are paramount.

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We offer online therapy to help people who are unable to leave their homes. Contact us and we will will schedule your confidential online assessment.

 

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Children and adolescents experience normal problems of growing up due to pressures of social media, school, socializing, self esteem or family. Our youth services provide assistance in dealing with educational, social, and vocational issues.

 
 

The Trauma Institute provides highly specialized clinical services, informed by the latest cutting edge-research, for trauma survivors. We are an Institute dedicated to clinical services, community education, professional training, and research focused on trauma recovery.

 
 
 

Many children and adults who have weak executive functioning skills are negatively impacted in all areas of life but fortunately through assessment and intervention, executive skills can be strengthened and compensatory strategies can be learned.  When these skills are well developed, children and adults can better maximum their potential and future outcomes.

 
 

Families naturally go through stages and transitions across the lifespan. Family dynamics impact each individuals’ response to daily life and major events. Therapy can help families understand their complex and ever-changing dynamics. As the family becomes an expert in their processes, they will be able to use new skills to navigate each situation with love and respect for one another.

 
 
 

Types of Therapy

The Center offers cutting edge therapy designed to get you on the road to a speedy recovery. We will help you to learn how to live your daily life free from the fears or compulsions that inhibit you or your child’s ability to complete each day’s tasks.

More Ways to Get Help Now

The Center offers cutting edge therapy designed to get you on the road to a speedy recovery. We know that you can’t always make it into our office for your session. Which is why we now provide teletherapy. You can get support from the comfort of your own home. We offer cognitive behavior therapy, psychodynamic psychotherapy, mindfulness meditation, group therapy, and medication. Depending on your needs, here’s how you can get help now:

Online or Phone Therapy

For individuals around the country or those wanting help from the comfort of your own home, we offer therapy via Facetime, Skype or phone.

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In Person Treatment

We have professionals available 7 days a week. Our offices are conveniently located in the Boca/Delray area.

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Intensive Outpatient Programs

For those who prefer a more short-term approach we offer intensive sessions for individuals or groups. Perfect for those with a less flexible work schedule.

When it comes to anxiety or mood disorders we specialize in treating the whole person, not just your symptoms. In all of our programs your comfort, privacy and long-term success are paramount.

Looking for immediate help?
Contact Us Today for a Confidential Assessment.

Call 561-496-1094 or