What is insomnia?

Insomnia is the inability to get enough sleep or good quality sleep. (See the Integrative Health handout “Hints for Encouraging Healthy Sleep” for more information on insomnia.)

What can I do to sleep better?

Many people find they can get better sleep through small changes in their lifestyle choices and habits.^1-3 These allow your sleep and rest hormones to come into balance. For many Americans, knowing these healthy sleep habits is not enough. Many people find that they are not able to make all these changes alone. Also, if you have a major stress in your life, such as PTSD, that makes it hard to sleep, it’s a good idea to talk first with a mental health professional about this stressor. Research tells us that one of the most helpful ways to fight insomnia is to get professional help.^3-7 Sleep-related counseling is called Cognitive Behavioral Therapy for Insomnia (or CBT-I).^2-7

I am interested in professional help to treat insomnia. Where do I start?

If you want help with your sleep, ask your health care team for help finding a counselor familiar with CBT-I who can work with you. CBT-I is widely used in the VA health care system to help treat insomnia.^8-10 It includes having several appointments with a professional counselor who can help you with sleep assessments and a plan of new things to try.^2-7 Some of the methods that may be used are

• Sleep Hygiene Education. Healthy lifestyle habits will help you sleep better and longer.^2,11 There are lots of ways to raise your melatonin (sleep hormone) level at night and lower your cortisol (stress hormone) level during the day. Changing some habits can help you improve your chance of sleeping better. See the Whole Health handouts “Change Your Habits to Sleep Better” and “Hints for Encouraging Healthy Sleep” for more information.
• Sleep Restriction Therapy. Those who take naps during the day often do not sleep well at night. This therapy works by having you stay awake during the day. Then you are only allowed to sleep during certain hours at night.
• Stimulus Control. This method uses individualized recommendations. A counselor finds ways you can avoid things that can make you restless, stressed, or anxious. By not doing these things, you can more easily rest and fall asleep (and stay asleep).
• Relaxation Training. There are many mind-body methods to help train the mind and body to stay calm. This helps the body get ready to sleep well.