We spend one third of our lives asleep. Drifting off into dreamland is essential for physical and mental well-being. The National Institutes of Health notes that sleep reduces demands on the circulatory system, giving your heart a rest. Sleep also plays a role in the production of hormones that your body produces at different times throughout the day. Your immune system relies on sleep to recharge, which is why people who lack sleep are more likely to catch colds.

As important as sleep is, many struggle to achieve a restful sleep that restores them for the day ahead. According to the Cleveland Clinic, the most common sleep disorders are insomnia, sleep apnea, and restless leg syndrome. While physical conditions such as obesity, asthma, and heart disease can impact sleep, mental health is also a factor. In turn, problems sleeping can lead to emotional concerns such as depression and anxiety.

“Many patients are referred to behavioral health specifically because of sleep issues,” said Dr. Asher Strauss, Kinwell’s director of behavioral health. “We work with patients to understand their challenges with sleep and identify opportunities for improvement. This may involve changing daytime routines to better manage stress and mental distress, creating a bedtime routine to transition from the chaos of the day into a tranquil evening, or working on changing our thoughts about sleep itself, and more. Our strategies are designed to help sleep to come to you, and not be something you have to fight for.”

Sleep disorders

Feeling tired and sleepy through the day, changes in mood, difficulty concentrating, and frequent accidents or falls are all signs of a sleep disorder. The most troublesome disorder is insomnia or the inability to fall asleep and sleep through the night.

Most adults need 7 to 9 hours of sleep. Short-term periods of insomnia are not an uncommon result of a stressful event, but trouble sleeping over a sustained period of weeks can affect energy level, mood, and cognitive function. The Mayo Clinic notes that long-term insomnia lasting three or more months can be related to other medical conditions, a side effect of medications, a change in work shifts, stress, or a family history of sleep disorders.

Sleep 101

Behavioral health clinicians treat insomnia by educating their patients on the overall process of sleep. There’s more to it than simply turning out the lights. There are various stages of sleep, from light to deep REM (rapid eye movement) sleep when you start to dream. We cycle through these sleep stages every night.

Understanding the stages of sleep helps patients recognize that sleep begins before they slip under the covers. A routine of activities that tells the body it is time to rest is referred to as sleep hygiene. This routine can include a variety of conscious decisions.

  • Turn off screens an hour before bedtime. The mind can perceive the blue light of computer or television screens as daylight.
  • Don’t have a big meal before bedtime. The act of digestion can keep you awake.
  • Engage in calming activities such as reading a book or listening to music. Avoid the stimulation of exercise or video games.
  • Avoid caffeine after lunch, nicotine, or alcohol just before bedtime.
  • Exercise earlier in the day and avoid taking naps.
  • Try to set a regular bedtime, wake time, and maintain a cool comforting place for rest.

Managing stress

In addition to education and improved sleep hygiene, behavioral health patients may engage in cognitive behavioral therapy for insomnia (CBT-I). This treatment program encourages a mix of conscious sleep habits and relaxation techniques that are also effective for treating restless leg syndrome. For example, CBT-I may encourage patients to only remain in bed when they are sleeping. If unable to sleep, they are encouraged to get up and do something calming, then try sleeping again. Over time, the body will learn to equate the bed with sleep.

If your mind is running in overdrive, CBT-I can provide tactics to calm thinking and compartmentalize the stressful parts of your waking life. This may include relaxation and breathing exercises that reduce anxiety and promote relaxation.

Kinwell’s behavioral health clinicians offer patients the tools to manage stress and develop reliable habits that ease falling asleep and reduce waking up in the middle of the night. Talk to your Kinwell clinician to see if a behavioral health consultation is right for you. Schedule an appointment through your MyChart account. New patients can schedule appointments online at one of our 16 clinics, or by calling 833-411-5469.