How to treat insomnia without medications

If you’re an insomniac, chances are you have Googled every possible sleep remedy out there. Maybe you’ve even been prescribed sleeping pills to help you get the sleep you’ve been yearning for. But did you know that there are natural remedies you could try at home without getting on medications? Here are some tips to treat your insomnia without medications:

1) Utilize your 5 senses: When you have insomnia, your body has a natural stress reaction when it’s time to sleep. The problem with this is that your body has a hard time resting when you’re stressed out. To counter the effects of stress, you have to trick your body into being relaxed at bedtime so that it can actually shut down. To do this, try to engage your five senses.

Sense of smell: You can engage your sense of smell by using calming scents. It’s always advisable to stay away from synthetic fragrances that could trigger respiratory problems or allergies. Reach for calming essential oils such as lavender. Some people apply it topically, while others put a few drops in a diffuser right before bedtime.

Sense of sight: Your bedroom should be welcoming to look at. Paint your walls in a relaxing tone so that you feel enveloped in warmth every time you walk into your bedroom. When you come home after a long day, spend 10 minutes to put away clutter and any other stray items that are around you. The goal is to have your room feel like a sanctuary so that when you walk in, your brain automatically feels relaxed. Create your own spa-like environment.

Sense of touch: Wash your sheets regularly- perhaps weekly. That way your body only comes in contact with fabrics that feel cozy and relaxing. Dirty, rough sheets can be quite uncomfortable and discomfort certainly will not promote relaxing sleep. Utilize soft sheets and cozy fabrics so that you can just sink into it without having to think too much about it.

Sense of taste: An hour before bedtime, create a winding down routine for yourself. Some people like to drink herbal non caffeinated teas, others reach for a glass of water. It doesn't matter which one you go for, as long as it feels soothing to you. However, avoid drinking alcohol or caffeine a few hours before bed as alcohol can ruin your deep sleep, while caffeine can keep you awake longer at night.

Sense of Hearing: To create a relaxing environment that promotes sleep, consider utilizing a white noise machine or even using sounds of nature. Some people like the sound of the waves, while others like the sound of thunder. It doesn't matter which sound you choose, as long as it sounds relaxing to you.

2) Watch your caffeine use: Many insomniacs rely heavily on caffeine to keep them awake during the day. The problem with drinking multiple cups of coffee is that your body doesn’t get a chance to fully eliminate the caffeine in your system before bedtime. So if you drink multiple cups of coffee each day, chances are your body will still be filled with caffeine by bedtime, thereby keeping you awake. The solution? Don’t drink caffeine after 12pm.

3) Open up your blinds: When you wake up in the morning, open up your blinds. When the sunlight hits your eyes, your body begins to produce adenosine, which sends a signal to your brain to wake you up. The longer you stay up during the day, the stronger the urge for sleep at night will be. So even though you might be exhausted from insomnia in the morning, make an attempt to open up your blinds so that some sunlight can come in. Your body will thank you later.

4) Create a bedtime routine: When you were younger, I bet you your guardian or parent had a set bedtime for you. But chances are as you got older and you began to have more freedom, and you became more and more lax about bedtime. When you have a regular bedtime and a nighttime routine, your body knows when it’s expected to rest and when it’s expected to relax. So, set a specific bedtime and wake up time each day for the next two weeks and notice the difference it’ll make with your sleep quality.

5) Drop the phone and tablet: So we all know that technology can be our friend. However if you’ve formed the habit of holding on to your phone at night, its time to break up with it. Many phones and tablets emit a blue light that prevents the body from producing melatonin. And your body needs melatonin to sleep well at night. The solution? Put away phones and tablets an hour before bed. I know it might me hard to break the habit, but the results will blow your mind.

What is one change you’d like to make regarding your sleep? If you currently struggle with insomnia and you are looking for help getting a good night’s sleep, call 951-905-3181. I provide insomnia treatment in Murrieta and online. You can also email me here to schedule a free 15- minute phone consultation so that you can learn how to get rid of insomnia.

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Do this to sleep like a baby at night

I have always been a big believer in self advocacy. When you struggle with insomnia, it's important to try out different avenues so that you can perhaps figure out the cause of your insomnia. Here are 6 things you can do to help you sleep better at night.

1) Ask your doctor about your medications: Some medications can change your sleep cycle. If you are currently on any medications, it's important to have a discussion with your prescribing physician about how your medications could be affecting your sleep. But if you don't talk to your physician about sleep patterns, you could continue to struggle with sleep. Sometimes a little self advocacy cab go a long way.

Concerned about your sleep meds? Read more about sleep medication here. Insomnia and sleep Insomnia chronicles: The scary truth about those sleeping pills you take

2) Try journaling: Often times, anxiety or worries can bring on sleeplessness. If your mind is spinning around with worry thoughts, it is going to be difficult to get good quality sleep. About 30 minutes to an hour before your bed time, sit in a quiet spot and write out what's bothering you. Some people like to write in full sentences, while others use bullet points. If you're creative, you could even draw how you feel or write some poetry about it. The point of journaling is to wrap up your day and get your worries out on paper, so they stop swimming around in your head. 

While journaling, if important tasks for the next day pop up in your mind, it's also a great time to create a to do list for the next day. 

3) Avoid alcohol, nicotine and caffeine a few hours before bedtime: It is an erroneous thought to believe that a 'night cap' is actually helpful for sleep. Actually, alcohol, nicotine and caffeine can interrupt your sleep patterns and worsen your insomnia. In the case of caffeine, it has a half life of 5 hours. This means it takes 5 hours for half the amount of caffeine you drink to be fully metabolized (absorbed) into your system. If you drink multiple cups of coffee throughout the day, you are essentially layering more and more caffeine in your body. So, by night time, chances are all that caffeine is still in there keeping you awake.

And if you find yourself awake late at night, click here to read about Insomnia tips: 10 things to do when you can't sleep at night

4) Practice relaxation about an hour before bedtime: The concept is simple- a relaxed mind is calm, and calmness helps you sleep. But a worried and harried mind is a bad environment for sleep. Remember that your mind and your body are connected. About an hour before bedtime, do something relaxing. Some examples are yoga, medication, prayer, stretches, breathing techniques or listening to soothing music. Let's not forget your sense of smell. Try using a drop of your favorite essential oil and also putting on soft, cozy pajamas. It would also help if your sheets are cool, clean and soft. To help your sense of sight, dim the lights or close the blinds, so that your body's sleep mechanism can also be triggered.

5) Take a nap: Many people who struggle with insomnia or sleep disorders often feel a dip in energy in the middle of the day. If your schedule permits, try taking one 30-minute nap in the middle of the day. This helps to recharge you, but doesn't get you so awake that you cannot sleep at night. Although naps can be beneficial, avoid napping in the evening or too close to bedtime. If you do this, you'll be wide awake at night.  

There you have it. 5 easy tips to help you sleep like a baby. And if you're a woman in Murrieta or Temecula who has struggled with insomnia, and you're ready to sleep soundly again, click here to schedule a free 15 minute consultation call to see if CBT for insomnia is the right treatment for your insomnia. I also provide online sessions for women throughout California.

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Insomnia chronicles: Early morning habits every insomniac should try

If you've struggled with insomnia, then you probably have sleep anxiety. It's no joke. Perhaps you wake up in the middle of the night, while the whole world is sleeping. Or you wake up in the wee hours of the morning, unable to drift off to sleep. I always advise insomniacs to get out of bed after 30 minutes if you cannot fall asleep. There's no point tossing and turning. That increases anxiety. In fact many people who experience sleep disorders often have anxiety about sleep. Here are some activities you could participate in if you're awake super early in the morning.

Pray: If you're religious, prayer is a great way to start off your day. It's nice to be able to pray while the house is silent. No screaming kids, no TV, no distractions. Start the day off feeling connected to God and setting the tone for a great day. It's a lot better than tossing and turning for hours till everyone is awake. Perhaps you can create a small prayer spot for yourself. It'll quickly become a relaxing ritual you can look forward to.

Take the dog for a walk: This is a great time to bond with your pet. Lace up your shoes, grab your leash and go for a short walk around the block. This one has two parts because you'll get some exercise in while bonding with your pet. 

Organize drawers, clothes, shoes: Do you remember those drawers that are filled to the brim with random knick knacks and things you don't need? Well, early morning is a great time to organize them. I'm a big fan of the Konmari Method. If you've never heard about it, it's an organization system by Japanese organization expert, Marie Kondo. It's a simple way to live a minimalist and tidy life. 

Tidy up your bedroom: The morning is the perfect time to tidy up last night's mess. Sometimes we are too tired to clean up after ourselves, so in the morning, you can pick up any clothes that are on the floor, clear up your side table, clean your armoire and ensure that your bedroom is soothing. Remember, a tidy bedroom is a lot more welcoming and sleep inducing than an untidy one.

Get some exercise: I'm no fitness expert, but I've heard it said that when we work out in the morning, our bodies continue to burn calories for a few more hours in the day. So if you can't sleep, go outside and get some early morning sunshine. If it's too hot or too cold for you, go to another room of the house and press play to a workout video. 

Make lunch: While we're on the subject of exercise, early morning is also a good time to prepare your lunch. You can also get everyone else's lunch ready and start your day off right. Don't let all that exercise go to waste.

Do laundry: We all know how fast laundry piles up. If you can't fall asleep, get out of the bed and do 1 load of laundry. It'll have you feeling productive. 

Some other ideas: You can also get ready for the day. Set out your clothes, brush your teeth or even take a shower. If you're up to it, do some light cleaning. Dust the windows and blinds, wipe down the kitchen counters or even mop the floor. Just don't vacuum so you everyone else in your house isn't upset.

And if you'd like to learn a lot more habits to help you sleep, click here to learn more.

There you have it. Lots of great ideas when you're wide awake early in the morning. And if you're tired of being controlled by insomnia, click here to schedule a free 15 minute phone consultation to find out if CBT for insomnia treatment in Murrieta can help you get the sleep you so desperately crave. If you live too far away from Murrieta, I also provide online sessions for women throughout California.

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Insomnia chronicles: What to do in the evening when you can't sleep

Insomnia is a huge pain. But if you struggle with insomnia, you already know that. But did you know that there are some strategies you could use to help prepare your mind for sleep so that you're not eternally banished to a frustrating night of tossing and turning? Here are some things you could do in the evening to begin to wind down before bedtime. The goal is not necessarily to wear yourself out. The goal is simply to help your mind begin to shut down, so that you can have a relaxing night of sleep.

Listen to slow, relaxing music: In this social media age, most of us have our phones glued to our hands 24 hours of the day. But if you read my previous post about the 5 habits that keep your insomnia going strong, you already know that the blue light that our electronic devices emit, actually prevents our brains from producing the right sleep chemicals at the right time. Translation: Your phone might be preventing you from sleeping. So what should you do to help you wind down at night? Listen to soothing music. The emphasis is on soothing. Ensure that the music does not drum up any difficult feelings of anger, sadness or hurt. The last thing you want is to go to bed feeling enraged or sad. Perhaps something soft and instrumental will help your brain know that it's time to shut off the day's worries, and it will begin to get ready to sleep. If you find yourself drifting off to sleep when you're listening to music, then you know you're on the right track.

Knit, sew or quilt: Yes, I know, very few people actually knit, sew or quilt these days, but these are gentle, relaxing activities that don't take much thought. You want to avoid activities that make you think or worry right before going to bed. Why? Because you'll end up tossing and turning as you ponder all night. The point is you don't want to lay in bed for hours on end before it's your actual bedtime, so find a calming activity to tide you over until it's time to lay in the bed. Avoid just laying in bed for hours on end. Not only is it frustrating, it makes your insomnia worse. And if you absolutely don't knit, sew or quilt, find something else soothing that doesn't involve a TV, phone or tablet. Remember these electronic devices emit blue light that can worsen your insomnia or make it harder for you to sleep.

Organize old books, pictures and clothes: Insomnia and other sleep disorders are tricky. You might feel exhausted during the day, but then when it's finally time to sleep at night, you lay wide awake. So instead of dragging yourself to bed at 6pm, stay up a little longer and do something productive. Organize old books, pictures or maybe even your closet. If you're a fan of Marie Kondo- the great organizing queen- then you know all about how to fold and tidy up. And if you've never heard of Marie Kondo, just do a quick Google search to find out how to tidy up your entire home. The bonus part of tidying up is that a tidy bedroom actually helps you feel more relaxed. And a relaxed mind is the perfect recipe for good sleep.

Take a bath or a shower: In an ideal world, your body temperature should rise in the morning when the sun comes up. This triggers your brain to wake up. Your temperature climbs steadily until evening time, when the sun goes down. After the sun sets, your body temperature begins to fall. This signals your body to begin to release melatonin, which helps you sleep. To help you get ready to sleep, try taking a cool shower. Of course, nothing too chilly- you don't want to catch a cold. Perhaps a warm shower to help your body temperature begin to drop. If you're a fan of baths, get some relaxing music, a few drops of essential oils, grab a good book, and soak in the tub. This will help you forget the worries of the day and prepare your body for sleep.

Make your lunch for the next day: And if you absolutely cannot quiet your mind after taking a shower, you might as well begin to prep for the next day. Evening time is a great time to pack lunches for the kids, cut up vegetables for the next day or even prep breakfast for the next day. When you wake up the next morning with lots of free time on your hands, your body will thank you.

And if you'd like to learn a lot more habits to help you sleep, click here to learn more about 5 habits that could help you sleep.

If you happen to have narcolepsy, which is another sleep disorder, check out this really informative infographic on how to be a successful student with narcolepsy.

What do you like to do in the evening to keep insomnia away? And if you're a woman struggling with insomnia, click here to schedule a free 15 minute consultation call to see if CBT for insomnia treatment in Murrieta is the right one for you. In as little as 2 months, you can go from frustrated insomniac to sleeping like a log. I also provide online sessions to women throughout California. Call now.

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Are your thoughts making your insomnia worse?

Insomnia can sometimes turn evenings into the dreaded time. As night approaches, you begin to think to yourself "Great! Now I'm going to spend my time laying awake instead of sleeping like everyone else." You might find yourself avoiding the bedroom or even delaying sleep because you know you're going to have a tough time falling asleep. It isn't uncommon for people with sleep disorders like insomnia to stay up much later than normal- not because they can't fall asleep, but because they believe they won't fall asleep. So they don't even bother going into the bedroom or creating a good nighttime routine. 

Well, these negative sleep thoughts actually worsen your insomnia. It's all because your thoughts affect the way you feel, and your feelings also affect your behavior. This means that if you think negatively about sleep, it'll create negative feelings about sleep- thus, you'll continue to struggle with insomnia. It's a self fulfilling prophecy of sorts.

Sounds easy enough right?

Negative sleep thoughts are pretty much inaccurate thoughts about sleep. But even though these negative sleep thoughts are inaccurate, you believe them so much that they become the truth in your life.  It doesn't mean that you don't have insomnia, it just means that your thoughts about your sleep patterns are most likely wrong, therefore creating negative feelings about sleep. When you replay these negative thoughts about sleep in your mind all day long, they create a negative stress response in your body, which stimulates a wakefulness response and now it keeps you awake.

In a nutshell, your thoughts are keeping you awake!

The negative thoughts you have when you wake up in the morning also do a great job at souring your mood all day. So when you say to yourself, "Great! I only got 4 hours of sleep. I'm going to be tired all day." You're actually triggering a stress response in your body and you're ensuring that you will actually be tired all day.

To change those negative sleep thoughts, it's important to understand sleep and insomnia better. Now, excuse me while I drop some science on you. It's important to understand a little bit of the science so you can correct it. This is the super important part. Here are some actual facts about sleep:

• Studies show that most adults need 7 hours of sleep per night- not 8. 

• Longer sleep times are actually correlated with higher levels of obesity. Plus a lack of sleep isn't leading to weight gain. It's what you do when you're awake that leads to weight gain (snacking, sitting on the couch and other sedentary activities).

• If you're not falling asleep at work or at school during the day, chances are you might not need more sleep than you're already getting.

• Moderate sleep loss does not really impair daytime performance. So your life won't be ruined if you lose a few hours of sleep here and there.

• When you start to change the way you think about sleep, this could actually lessen the stress response that is keeping you awake.

• You only need about 5.5 hours of sleep to maintain good performance. It's called 'core sleep.' This doesn't mean you should aim for 5.5 hours of sleep every night. But if you manage to average 5.5 hours of sleep, your body won't be too angry. If you need a specific number of hours to aim for, the magic number is 7. It just means that on those nights when you didn't get much sleep, you can remind yourself that you're probably getting your 'core sleep.'

• Most insomniacs underestimate the amount of sleep they think they're getting. This means you are probably getting more sleep than you think and your body is probably getting more rest than you know.

With these facts in hand, it's time to start changing the way you think about sleep. When you wake up in the morning, instead of thinking negatively, remind yourself of these things:

• "I probably got more sleep than I thought."

• "My body really only needs 5.5 hours of sleep to maintain good performance."

• "I can always make up for lost sleep tonight."

• "Moderate sleep loss won't affect me too much."

And if you need someone to guide you through a research based insomnia treatment that doesn't require medications or machines, CBT for Insomnia might be the right sleep disorder treatment for you. Click here to read my previous blog post- “What exactly is CBT for Insomnia.” In as little as 6 to 8 weeks, insomnia can be a thing of the past for you. Click here to schedule a free consultation call so that we can decide together if CBT for insomnia is right for you. You can also call me at 951-905-3181 to find out how CBT for insomnia can help you sleep again. Think about it. In as little as 6-8 weeks, you could be sleeping like a baby. I provide insomnia treatment in Murrieta as well as online. 

ready to finally sleep?

Find out the 5 myths about insomnia that keep you awake- and how YOU can FINALLY sleep!

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What exactly is CBT for Insomnia?

Most people know what insomnia is. About 30 percent of people will struggle with insomnia at some point in their lives. If you're not familiar with insomnia, count yourself lucky. Unfortunately your quality of sleep tends to worsen with age. Well, insomnia is simply difficulty falling asleep or staying asleep. To make it more specific, most insomniacs or people who struggle with sleep problems, lay awake for more than 30 minutes per night before they're able to drift off to sleep. Some lay awake for as long as 1 to 2 hours each night. Others are able to fall asleep just fine, but for some reason, they wake up in the middle of the night and are unable to drift back to sleep within 30 minutes. So typically, 30 minutes is the benchmark we use. If you find yourself laying awake for more than 30 minutes multiple nights a week, for a month or more, then you most likely have chronic insomnia.

Many insomnia sufferers typically go to their physician for help, and they are prescribed either a sleep medication or a benzodiazepine. It all depends on whatever your doctor deems necessary. However, some people do not want to take medications, or they find the side effects of these sleeping pills to be too uncomfortable, so they opt for another type of treatment. Enter Cognitive Behavioral Therapy for Insomnia or CBT for Insomnia. It's also known as CBT-I.

It's a 6 to 8 week treatment that targets your sleep thoughts, your sleep environment, your sleep habits and you learn relaxation techniques to help you sleep better. It also helps you taper down any sleep medications you might be on (with the approval of your physician of course). The premise of CBT for insomnia is that the thoughts that roam around your head when you're trying to fall asleep affect your feelings about sleep, and ultimately your behaviors concerning sleep. Here's a quick breakdown of what the treatment looks like.

Session 1- Learning about sleep and changing your sleep thoughts

When you have insomnia, you typically live with the anxiety that arises every evening. When the rest of your loved ones are winding down, your mind begins to race as you wonder how frustrating your night is about to get. During the first session, we work on how to fight those negative sleep thoughts and transform them into more positive sleep thoughts. You'll also learn more about sleep patterns so you know what's normal and what's not.

Session 2- Sleep medications and scheduling your sleep

In session 2, we'll talk more about the medications you're taking and your plan to taper them down, if that's what you choose. We'll also set a simple sleep schedule for you to follow each day of the week.

Session 3- Stimulus Control

In session 3 we'll introduce you to relaxation exercises, we'll continue to track and adjust your sleep schedule, and we'll dig deeper into your thought process. We also focus on your bedroom environment- what to avoid, and what to embrace. We discuss what exactly to do when you're having a hard time falling asleep.

Session 4- Relaxation

We practice different relaxation exercises to help you create a calm environment and get your mind prepared to shut down at night time. We also continually review the progress you've made thus far.

Session 5- Sleep hygiene 

Sleep hygiene is a funny phrase that simply means dos and don'ts of sleep. We focus on ways to cultivate good sleep habits during the day, as well as behaviors to avoid so that your insomnia doesn't worsen. By this session, you should see a definite improvement in your sleep.

Booster sessions

Some clients need more than 5 sessions, while others are completely satisfied with their progress after 5 sessions. Sometimes clients come back after a few weeks to ensure that they are on the right track. This is totally normal.

If you want to learn the benefits of CBT for insomnia, click here to read more.

So, if you're ready to kick insomnia out of your life for good, and finally know what it feels like to sleep soundly night after night, click here to schedule a free 15 minute consultation call to see if CBT for insomnia is right for you. You can also call me at 951-905-3181 to find out how CBT for insomnia can help you sleep again in as little as 5 sessions. If you do not live in the Temecula/Murrieta area and you’d like to sleep better, I also provide online treatments for insomnia within California.

Ready to finally sleep?

Find out the 5 myths about insomnia that have kept you awake- and how YOU can FINALLY sleep!

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