Risks and benefits of therapy

Therapy or counseling has become quite widespread in the US. In the Murrieta/Temecula area alone, there are probably almost about 100 therapists- if not more. There are therapists that specialize in anxiety, therapists for depression, for grief and loss, postpartum depression, family counseling, you name it. While some people have embraced therapy whole heartedly, others are still wary of it. After all, I can see why the idea of talking to a third party behind closed doors can appear scary to some. So let’s pull the curtain back. Let’s dive into the risks and benefits of therapy, so you remain informed when you make a decision to embark on your journey of healing.

Benefits of Therapy

1) An opportunity for growth: Most people see a therapist because they are ready for a change. Typically, there is something going on in their lives that they want to work on or improve. Usually your friends and your family members do not have the training to help you see patterns that aren’t working for you. Sometimes they might notice these patterns, but they either are too emotionally involved to help you, or they just don’t know how to communicate with you in a way that you can receive it. This is where your therapist comes in. We help you put the pieces together so that you can change those parts of you that are no longer working for you and move forward. We essentially help you get unstuck, but without judgement and shame.

2) A safe sounding board: Sometimes we just aren’t ready to hear what our family members have to say about us. And sometimes your family members and friends aren’t able to listen to you when you need them to. Sometimes your loved ones are really harsh with their feedback. In the therapy room, there is emotional safety. It’s time for you to get someone’s undivided attention and bounce your situation off of them. If you’ve never sat in a room that’s a safe space for all your deepest thoughts and ideas, try it. There is so much healing that could happen in the process. Without safety no one can open up, and without opening up you can’t do the work of growth.

3) A deep understanding of yourself and your environment: Therapy is the place where you can find out why you are the way you are or why your family is the way that they are. You learn to stop shaming yourself. You’ll probably learn how to put away guilt and you’ll begin to learn how to work through patterns of behavior that you’re trying to break. Once you know why you do the things that you do, it becomes a lot easier to stop making the same mistakes over and over. You begin to let go of things that don’t work for you and move forward.

You can also have a deeper understanding of your family, your loved ones and your environment. Through family therapy, you can bring your loved ones in and learn about what triggers you, better ways to communicate. You can also talk about hurts and pain in a safe environment so that you can grow and move forward. Couples therapy allows you to open up to your partner about emotions and thoughts that you probably did not know how to communicate. But a trained therapist facilitates important discussions.

4) Decrease in negative thoughts: I love to work from a cognitive behavioral therapy perspective. What this simply means is that I believe that your thoguths, your feelings and your behaviors are all connected. If you are aware of the way you think about the world, you can then begin to change any thoughts that have held you back for years. Each week, we’ll work on analyzing those thoughts, figuring out whether or not they are true, and coming up with alternative, more realistic thoughts. Once you switch the way you think about situations, your feelings also begin to shift. If your thoughts are mostly negative, you will also feel negative about your circumstances. You’ll learn to approach the world in a whole new way. You learn how to take control of the things that you can and let go of those that you cannot change. Talk about taking off burdens!

5) Stronger relationships: Sometimes you and your loved ones just can’t see eye to eye. The love might be strong, but the communication might be weak. In the therapy room, you learn communication skills that help you get your point across clearly and respectfully. You learn what the barriers are to successful communication and how to overcome them. Now, therapy is not a magic pill. It takes hard work and commitment, but if you and your loved ones are committed to making it work, it truly can heal your relationships- whether it is marriage counseling, family therapy or just individual counseling for anxiety, depression, trauma or whatever struggle you’re experiencing. You begin to have a deeper understanding of the way your environment works and how to make it better.

6) Increased self confidence: When you have the same struggle over and over again, it affects the way you feel about yourself. Often times, we blame ourselves for the struggles we are having, which takes a huge toll on our self confidence. But once you start to unlock the negative thinking and your emotions get lighter, increased self confidence follows.

Now that we’ve talked about the benefits of therapy, let’s dive into the risks.

Risks of Therapy

1) You may feel worse before you feel better: Therapy takes work. I always tell my clients that we have to dig through mud if we want to get fruit from a tree. This simply means you have to roll up your sleeves, look inwards and unpack difficult emotions. Sometimes there will be tears involved, sometimes you’ll be angry, and sometimes difficult memories will also come up. Some days you’ll leave the therapy room feeling worn down, tired and stressed out, but this is typically the process to growth. Have you ever seen a child learning to walk? She falls down hundreds of times. And each time, she looks frustrated, but if she hangs in there, she’ll eventually master the skill and even learn to run. You can’t skip the difficult parts.

2) Your relationship might worsen or even end: With couples therapy, sometimes couples come in when they are on the brink of divorce. One partner has her foot out the door, while the other one is begging her to remain in the relationship. In this situation, sometimes the partner who wants the divorce may never be willing to reconcile because he has made up his mind about wanting the relationship to end. Most people think that couples therapy always saves a marriage, but in some cases, both partners might come to the realization that they don’t want to stay together. It’s not the therapist’s job to force one party to reconcile with the other, rather we simply facilitate a peaceful process so that both parties can move forward. Sometimes couples therapy becomes a path to navigate a healthy breakup.

3) Discomfort: Being in therapy brings up a whole lot of difficult emotions. There might be traumatic memories that come up to the surface, there might be the realization that your family members aren’t the supportive bunch you thought they were, sometimes your partner might bring up a secret that he or she has been keeping from you, or sometimes your child confronts you about mistakes you made in your past. There might be some cringing, tears, sadness, feelings of guilt and shame. But it is the therapist’s job to hold space for you so that you can work on processing these difficult emotions and memories.

4) Growth could be slow: Therapy is not always a quick process. Depending on what issues and circumstances you want to work on, it could take weeks, months or sometimes, even years to get a resolution. My advice is to start therapy when you are ready. And when you are ready, be open, honest and committed to the process. If you come in to see your therapist only once in a while and you’re not open with her, chances are your growth will be stalled. It’s normal to sometimes try to self sabotage. That’s something you can discuss with your therapist and work through. But if you are committed to the process, the growth will come.

And there you have it. Those are some of the risks and benefits of therapy. If you are in the Murrieta/Temecula area, struggling with anxiety, panic attacks, depression, or insomnia, I provide therapy or counseling in Murrieta and online. Call me on 951-905-3181 or email me to schedule your free 15 minute consultation so that you can finally get the sleep you deserve or find your voice. I also provide online therapy to individuals throughout California.

How to sleep better at night naturally

Have you ever wondered how you can finally cure your insomnia without pills or expensive remedies? Well, after visiting your doctor to ensure that your airways and overall health are good, it’s time to take insomnia by the horns, so to speak. Here are some simple tips to help you sleep better at night naturally:

1) Dim the lights in the evening: Our natural sleep cycles are actually quite dependent on light. This is why people in regions where the sun doesn't shine much often struggle with poor quality sleep. As the evening progresses, begin to close your blinds and/or dim your lights if possible. This sends a signal to your brain that it is time to begin to wind down. This is no different than how we raise babies. We typically put them in dim rooms as the evening progresses so that they learn that dim light means sleep time.

2) Avoid super spicy foods for dinner: This doesn't apply to everyone, but for some, spicy foods can cause heart burn and all types of stomach discomfort. So if you struggle with heart burn or gas because of specific foods, make a list of all your no go foods and ensure that you don’t eat them for dinner. That way your body has a chance to actually be at peace when you lay down at night.

3) Stop working in your bedroom: Yes, I know we live in a very busy, multitasking world, but the problem with having your bedroom double as an office, is that your bedroom becomes a cue for work, rather than rest. To break it down, if you use your bedroom for work, your brain gets so used to working in that space that when it’s bedtime, it becomes difficult to switch from work mode to rest mode. Imagine how you feel when you walk into the office. Your brain lights up and lets you know that it’s time to get work done. And the ideal situation you should be aiming for, is for your brain to get the memo that it’s sleep time the moment you walk into your bedroom at night. The solution? Pick another room in the house to be your office. Or consider going to the library, a coffee shop or even a co-working space to get work done. Your bedroom should be used for sleep, rest and sex alone.

4) Spend the last hour before bedtime just relaxing: If you struggle with poor quality sleep, you have to train your body to learn how to relax. Chances are not getting enough sleep has you on edge. When you’re laying down at night staring at the ceiling, you probably aren’t thinking of warm, fuzzy thoughts. So set some time apart each day to just relax. You can cozy up to a good book (I prefer paperback over e-readers, as e-readers produce melatonin inhibiting blue light), spend some time in prayer, practice yoga, drink some herbal tea, do some light cleaning, chat with a friend on the phone, or engage in any sort of gentle activity. You want your body to slowly begin to wind down before you jump into bed at night. Having a nighttime routine every day is a gentle reminder to your body to shut down at the same time each night.

5) Limit noise in the evening: To create a relaxing environment, limit noise within your home or bedroom when bedtime is approaching. Maybe even turn off the news, which can be quite triggering for some, and put on your favorite relaxing music. I’d also say to stay away from heated or spirited conversations in the evening so you can go to bed feeling peaceful and ready to relax.

6) Notice the negative thoughts you have about sleep: Many insomniacs have a very negative view of sleep. And it makes sense because insomnia can really produce a pessimistic view of sleep. If you find that you are dreading your bedroom at the end of the night, it’s time to begin to work on changing your thoughts about sleep. Some important facts to note about insomnia are that:

-It’s treatable. CBT for insomnia is actually much more effective than sleep medications.

-Begin with positive affirmations to help you combat those negative thoughts about sleep.

-You can seek help from a professional who is trained to treat insomnia so that you can begin to work on your thoughts and attitude towards sleep.

And if you have tried every possible remedy, but insomnia is still a thorn in your flesh, considered CBT for insomnia. In as little as 5 to 7 sessions, you can go from insomniac to normal sleeper. click here to schedule a free 15-min consultation to see if CBT for insomnia in the Murrieta/Temecula area and online is right for you.

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17 Tips to Create the Ultimate Sleep Environment and Improve Your Quality of Sleep

Picture this: Despite your jam-packed schedule, you’ve still reserved enough time to unwind and relax before bed. Your bedroom is cool, calm and dark, and you’re able to fall asleep and stay asleep without any trouble. The next morning, you manage to wake up before your alarm and feel well-rested, perhaps even energetic, and ready to take on the world. If this sounds like a scenario you can only dream of, you’re not alone – only about half of Americans wake up feeling well-rested. We’ve gathered the 17 best tips for creating the ideal sleep environment to improve your quality of sleep so you can (finally) get a good night’s sleep.

Create the Ideal Sleep Environment

1. Declutter your room. Keeping your bedroom tidy and removing any potential distractions is essential for your body to begin to relax. Important work documents, busy artwork or even a treadmill are all examples of the stressful reminders of your responsibilities that can distract you while you are trying to sleep. Instead, try to keep your room clutter-free and the décor to a minimum.

2. Reduce light exposure. For an ideal sleep environment, try room darkening window treatments, heavy curtains, or an eye mask to eliminate as much natural light as possible. Light can come from anywhere—streetlights, your hallway, even the moon and the stars—all of which can trick your brain into thinking it’s daytime. Blue light exposure can also affect you quality of sleep. Research shows that blue light exposure keeps you awake by increasing alertness, shifting your circadian rhythm, and suppressing the sleep-promoting hormone melatonin. Set an alarm an hour before you want to lay down signaling it’s time to give up your devices, and begin your bedtime ritual or take up reading instead. You may even consider investing in filtering eyeglasses to wear throughout the day as you are looking at a computer or phone screen to avoid straining your eyes.

3. Use Essential Oils. It’s no surprise that smell influences how we feel by associating scents with emotions and memories. Often overlooked, essential oil for sleep can help you wind down, relax, and eventually drift off. Essential oil aromatherapy is a quick and inexpensive solution to combat poor sleep, helping you relax physically and mentally. Lavender and vanilla are the more popular oils to help you sleep and can be added to an aromatherapy diffuser or vaporizer to disperse into the bedroom.

4. Emphasize symmetry with furniture placement. For a better sleep environment, it’s essential to think about the positioning of your furniture as this plays a role in the functionality and symmetry of your bedroom. For optimal balance, position your bed against the middle of a wall as far away from the door as possible, and with room on both sides. When lying in bed, you should be facing the door with your feet closest to the entrance. If possible, try to avoid lying with your head underneath the window.

5. Find your ideal pillow. To maintain spinal alignment while you sleep, the standard rule of thumb is to replace your pillow every 1 to 2 years. However, if you lie awake unable to get comfortable, or wake up with headaches, neck aches, and shoulder pains, you might consider finding a replacement earlier. When choosing pillow firmness—ranging from softer choices like down pillows to firmer choices like buckwheat pillows—keep your sleeping position in mind. Stomach sleepers tend to prefer a thin pillow, back sleepers find that medium support works best, while side sleepers favor thicker pillows. Furthermore, if you have allergies or asthma, hypoallergenic covers are an option, protecting from any allergens that may trigger your symptoms.

6. Invest in a new mattress. It's equally important to take into consideration your sleeping position as this will determine whether a soft or firm bed is the right choice for you. Whichever mattress type you’re leaning towards—perhaps memory foam, natural fiber, or a cooling and heating mattress—be sure to test out the options in-store. Even mail-order mattress companies offer free home trials. Although most mattresses last up to 10 years, the upfront cost can indeed be intimidating. If finances are tight, foam toppers can be added to your mattress as a comfort boost and to help prevent waking up stiff and achy. Some mattresses are designed with specific health conditions in mind, so check with your doctor when selecting a new mattress if you have sleep apnea, sciatica, scoliosis, etc.

7. Consider new sheets. When shopping around for sheets, you’ll notice that there are several different thread counts, weaves and materials to choose from. These all contribute to the warmth and softness of the sheets, and choosing the ideal bed sheets depends on the type of sleeper you are. Do you wake up in the middle of the night shivering, despite the endless layers covering you? Popular choices to combat the cold are fleece and jersey, followed by silk. Or maybe you wake up feeling as though you’ve been sleeping in a sauna. If this sounds like you, consider looking into materials like cotton and linen or maybe even bamboo bed sheets. Designed for “hot sleepers”, bed sheets with breathable fabric and temperature-regulating properties trap in less heat to help you sleep through the night.

8. Discover the perfect bedspread. Offered in many different styles—from comforters and duvet covers, to blankets and throws— these top layers give extra warmth and style to your bed. Every bedspread provides a different level of weight and texture and what works for your sleep environment and comfort is entirely up to you.

9. Paint your bedroom walls a soothing color. Color has a powerful effect on our mood and can influence our sleep quality by creating a calm environment. Research shows that the best bedroom color for sleep is blue, followed by yellow, green, and silver. Try to stick to neutral, pastel, or muted shades, as bold colors can trick the brain into thinking it needs to be alert.

10. Use a sound machine/conditioner. If you have a partner that snores, live on a busy street, or catch yourself lying awake lost in your thoughts, a white noise sleep machine might be just what you’re missing. Light sleepers may prefer an app that offers a variety of nature-like noises such as crashing waves or light rainfall. Or, a simple bedroom fan could do the trick for someone uncomfortable in pure silence.

Develop Healthy Habits for a Better Night's Sleep

11. Select the ideal sleeping temperature. Whether you reside in Detroit, MI in the middle of winter, or Tampa, FL in the summer, the best temperature to support a healthy night’s sleep is usually between 60 and 67 degrees Fahrenheit. However, this varies from person to person, and other elements in your environment—such as climate conditions, bedding type, and pajamas—can have an influence on your best temperature for sleeping. Some people tend to be warmer sleepers than others, which could also sway their ideal sleeping temperature. Nonetheless, temperatures over 75 and below 54 degrees Fahrenheit are sure to disrupt your sleep.

12. Refrain from sleeping with pets. You may think of your pet as a member of the family, so why wouldn’t you share your bed with them? 45 percent of Americans allow their dogs in bed but that may be what is causing your restless nights. Many people have allergies to cats and dogs that can be aggravated when sharing a bed. These allergens can linger in clothes, pillows, and bedding and could cause a reaction. With a wide range of styles of pet beds and crates to consider—such as a nesting bed, elevated bed, or a heating bed—it could be time to look into an alternate sleeping arrangement for your companion.

13. Avoid caffeine consumption after 2 p.m. We’ve all been there—it’s 10 p.m. and you are still wired from that afternoon cup of joe. Research shows that consuming caffeine even 6 hours before bed can disrupt your sleep. If you rely on a daily afternoon pick-me-up, chances are your caffeine-infused stimulant could be affecting your sleep quality and duration. Begin your day with highly caffeinated drinks and slowly reduce your caffeine intake throughout the morning by switching to tea or decaffeinated coffee. You’ll definitely want to cut out caffeine altogether by 2 p.m.

14. Exercise regularly for better sleep. Exercise not only releases endorphins but also helps you fall asleep faster and wake up feeling well-rested. Even as little as 10 minutes of exercise at any time during the day can greatly increase sleep quality. Joining a local gym, meeting regularly with a personal trainer, or finding a physical activity that you enjoy are all ways to get a good sweat in. If you have a limiting schedule, you can even create an in-home gym for flexibility and convenience.

15. Create a nighttime routine. Most activities that many of us do in the evening—such as watching TV or using our phones—can be overstimulating. By staying consistent with a calming bedtime ritual, your body will recognize that it’s time for sleep, and screen time may not be as tempting. Your nighttime routine can be as simple as brushing your teeth, washing your face, flossing and maybe even enjoying a decaffeinated bedtime tea. The options are endless, and how you begin to wind down is ultimately up to you. Dim the lights, unwind, and relax.

16. Avoid naps too close to the evening. While short power naps are encouraged and offer many benefits, long naps in the late afternoon and evening can have negative effects on your sleep quality. Instead, limit naps from 15 to 30 minutes in the early afternoon. This will increase your chances of waking up feeling rejuvenated while still being able to fall asleep easily come bedtime. Your circadian rhythm drops in the early afternoon—between 2 p.m. and 3 p.m.—and can leave you feeling more sleepy and in need of a nap. This is the best time to doze off without disrupting your sleep at night.

17. Resist snoozing the alarm. You actually wake up more tired after snoozing your alarm, especially if hitting the snooze button multiple times is part of your routine. You can’t reach the restorative level of sleep between alarms, ultimately confusing your brain and throwing off the natural wake up process. If you sleep for seven to nine hours per night, your body shouldn’t need the extra sleep and could even begin waking up on its own before your first alarm goes off. Try gradually reducing the number of times you allow yourself to snooze the alarm clock until you are waking up after just the first.

Originally published on Redfin

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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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What exactly is insomnia?

I’ve heard quite a lot of people say “I have insomnia,” but did you know that not everyone who struggles with sleep actually has insomnia? According to the National Sleep Foundation, insomnia can be described as “Difficulty falling asleep or staying asleep, even when a person has the chance to do so.” Insomnia can either be acute or chronic.

Acute insomnia occurs for a short period of time, and is often because of something happening in your life. For example, a new baby, a relocation, temporary change in your work schedule, short term stress or a death in the family. After the stressful situation has passed, your sleep will sometimes return to normal.

Chronic insomnia on the other hand, is insomnia that occurs about three times a week and lasts for about three months. This is typically the type of insomnia that I see in my practice. Sometimes this type of insomnia is caused by physical health problems, anxiety, depression, medication side effects, or even one’s environment. Individuals with chronic insomnia often feel frustrated and discouraged from the constant lack of sleep. They might notice impairment in their work and it could even affect their relationships and energy levels.

Now that you know about acute and chronic insomnia, let’s talk about the criteria for insomnia according to the DSM 5, which is the Diagnostic and Statistical Manual of Mental Disorders, 5th edition. It’s essentially the encyclopedia for mental health disorders:

A) Being dissatisfied with the quantity or quality of sleep and with the following symptoms:

1) Difficulty initiating sleep.

2) Difficulty maintaining sleep (waking up frequently and having difficulty going back to sleep upon awakening).

3) Waking up early in the morning and not being able to go back to sleep.

B. The disturbance in sleep causes a significant impairment in your social, educational or occupational functioning. This means you might be falling asleep at work, you might not go out with friends because you’re too tired or you might make mistakes at work.

C. The difficulty with sleep occurs for at least 3 nights a week.

D. The difficulty with sleep occurs for at least 3 months.

E. Difficulty sleeping despite opportunities to sleep. This means even though you have a cozy bed and an opportunity to lay down, you still are unable to sleep. This is quite different from someone who cannot sleep because he or she does not have a place to sleep due to homelessness, war or an unsafe situation.

F. The insomnia cannot be explain by another sleep disorder (such as narcolepsy or a breathing disorder). Sometimes one might think one has insomnia, but upon visiting the doctor, you might realize that you have problems with your breathing or you might even have another sleep disorder, which better explains your sleep woes.

G. The sleep disturbance isn’t being caused by substance use. Some substances such as alcohol or stimulants might actually keep you up for long periods of time or disturb your sleep long term.

H. Other mental health disturbances aren’t causing the difficulty sleeping. Sometimes other mental health disorders such as generalized anxiety, phobias, panic disorder, depression or Bipolar disorder could better explain the reason why you’re not sleeping.

So there you have it. A detailed explanation of what insomnia is. If you have read through the above criteria, and you believe you are struggling with insomnia, there is hope. CBT for insomnia is the gold standard for insomnia treatment. If you’re in the Murrieta/Temecula area and you’re ready to get the best sleep of your life, call 951-905-3181 for your free 15 minute phone consultation to see if CBT for insomnia is right for you. I also provide online insomnia treatment for people within California. Get the sleep you deserve now.

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5 Causes of insomnia you should know about

Insomnia can feel like an awful burden. The constant tossing and turning before you finally drift off to sleep. The hours and hours spent staring at the ceiling can be so frustrating. I’ve heard people say “My dad had insomnia, so I have it too.” That type of thinking makes one give up- as if it is hereditary. The good news I have for you is that insomnia does not have to be a lifelong curse. You can indeed find a cure for your insomnia. But before we get into insomnia treatments, let’s focus on 5 things that might be preventing you from getting the quality sleep you deserve:

1) Alcohol use: I’ve heard a lot of people use the term “Night cap” to refer to a nightly drink of alcohol. We even see it in the movies. You sit back, pour a glass of wine and use it as a relaxation tool after a long day of work. While a glass of wine in itself isn’t bad for you, the quantity of alcohol you drink as well as the time you drink it could be affecting your sleep. Now I’m well aware that many people feel relaxed after a glass of wine and might even drift off to a cozy sleep. But for others, alcohol actually affects their sleep quality.

Alcohol can actually shorten the length of your deep sleep and also create fragmented sleep. So in a bid to cure your sleep problems with alcohol, you actually end up with shorter sleep and your sleep becomes disturbed throughout the night. This could lead to more night time awakenings and more tiredness in the morning. So to be on the safe side, either avoid alcohol a few hours before bed, or don’t drink it at all.

2) Screen time: We live in a digital world. We are glued to our electronic devices more than ever before. While technology can be very helpful with daily tasks, our devices can actually prevent us from getting the sleep we crave. Cell phones and tablets emit a blue light that send a signal to the brain, preventing it from producing melatonin. And we need melatonin for sleep. So to be safe, put aside your devices an hour before bedtime. Give your body time to produce the melatonin it needs to relax for the night.

3) Exercise: You’ve heard that 30 minutes of exercise a day is recommended for a healthy body. Exercise is also great for your heart, your lungs, and many other organs. However if you exercise at the wrong time, you might actually be preventing sleep and triggering insomnia. When you work out, your body temperature increases, and signals to your brain that you should wake up. After a few hours, your body temperature will naturally fall, signaling to your brain that you should get ready to sleep. But if you exercise too close to bed time, your body temperature will rise, and your body might not know that you should be getting ready to sleep. If you struggle with insomnia, limit exercise to no less than 4 hours before your bedtime, so you can give your body a chance to reduce its temperature and produce melatonin for sleep.

4) Irregular bedtime: We all know that bedtimes are great for kids, but the problem is that some adults completely do away with the idea of a bedtime due to busy work schedules, irregular traveling schedules, or personal commitments. The thing is your body works like a well oiled machine. When you sleep at odd times, your body becomes unsure of when it is expected to rest. The solution? If you struggle with insomnia or some other sleep disorder, go to bed within the same hour each day. Create a good routine for yourself so that your body knows when to shut down and when to wake up each day.

5) Uncomfortable surroundings: Your bedroom should feel like a sanctuary. But for many, the bedroom doubles as a work room or an office. While this might be practical, it could confuse your body into thinking that nighttime is work time, rather than sleep time. If your bedroom is filled with clutter, your sheets are dirty and rough, or your bedroom smells old and stale, all these factors could prevent your body from feeling relaxed enough to shut down. Let’s face it, you wouldn’t feel relaxed in an uncomfortable environment either. If you can, take your computer out of your bedroom. Wash your sheets regularly and air out your room regularly so that fresh air can come in. You’ll notice the difference in your sleep quality.

If you are struggling with insomnia and your unsure of how to treat it, I provide insomnia treatment in Murrieta and online. Call 951-905-3181 to schedule a free consultation to see if CBT for insomnia treatment will help you get the sleep you’ve been yearning for. You an also email me here.

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