Cause and Effect

• 50% of insomnia cases are related to depression, anxiety, or psychological stress according to NAMI
• Waking up earlier than desired and having low energy are often insomnia symptoms related to depression
• Many anxiety disorders are associated with poor sleeping
• Not getting sleeping poorly and/or not getting enough sleep can also worsen other symptoms of many mental health disorders

Treatment

 When treating insomnia, it is important to consider any underlying conditions that may creating or worsening insomnia symptoms. For many, the first-line of treatment is creating and sticking to good sleeping habits. In addition, other treatment options are available. Treatment may vary but plans commonly include:

• Good sleeping habits is the first step for many and can include maintaining a regular sleep schedule, avoiding energizing activities in the evening, and creating a comfortable sleeping environment.
• Relaxation exercises such as deep breathing and mindfulness can help an individual calm down and feel more in touch with their body.
• Exercise during the day can help many sleep better at night. We suggest speaking with your health care provider to see what type of exercise might be right for you.
• Herbal remedies including melatonin and valerian root are available “over-the-counter” and have been found to be beneficial to many. The effectiveness of these treatments has not been proven, however, and neither treatment has been approved by the FDA.
• Cognitive behavioral therapy is often used to treat insomnia as it can help you control and/or eliminate negative thoughts and worries that keep you from sleeping. 

• Medication may be used in the treatment of an individual’s insomnia, but only some medications are recommended by healthcare professionals for long-term use.

Finding TREATMENT AND RESOURCES

• To learn more about insomnia, we recommend contacting your health care provider.
• To read a further overview of insomnia, the following resources are suggested:
  • NAM: https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Sleep-Disorders
  • NHLBI, NIH: https://www.nhlbi.nih.gov/health-topics/insomnia

SYMPTOMS

For those with insomnia, common symptoms include but are not limited to:

• Lying awake for extended periods of time before being able to fall asleep
• Having poor quality sleep that leaves you feeling unrested or sleepy after waking up
• Waking up earlier than desired and not being able to fall back asleep
• Sleeping for only short periods and being awake for most of the night

Complications

Sleep is vital to a healthy mind and body. Chronic insomnia can affect how your brain, heart, and other parts of your body function. These conditions are serious and include:

• Heart problems such as high blood pressure, arrhythmia, or coronary heart disease
• Breathing problems such as asthma
• Metabolism problems as sleep can change the levels of hormones that control hunger and help break down food
• Immune system problems which can make it harder for your body to fight off germs and sickness
• Mental health conditions such as anxiety and depression

Treatment

Treatment and therapies may vary but treatment plans commonly include:

• Stick to a schedule with a consistent wake up and sleep time
• Make your bedroom “sleep friendly” meaning keep sleeping environment comfortable and free from artificial light or bothersome sound
• Avoid naps in the daytime, especially the late afternoon as this can make it harder to sleep at night
• Eat meals on a regular schedule and avoid eating late dinners
• Avoid alcohol, caffeine, and nicotine before sleep
• Relax and find stress management techniques that will help you wind down before bedtime
• Medications or over-the-counter remedies such as melatonin and valerian root, but before taking these we suggest speaking with your healthcare provider
• Cognitive behavioral therapy can be used to treat insomnia as it helps teach individuals how to fall asleep faster and stay asleep through the night

Finding TREATMENT AND RESOURCES

• To learn more about insomnia or getting treatment, we recommend contacting your health care provider.
• To read more, the following resources are suggested:
  • NAMI: https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Sleep-Disorders
  • NHLBI NIH: https://www.nhlbi.nih.gov/health-topics/insomnia

Creating Healthy Sleep Habits

• Make your bedroom as “sleep friendly” as possible
  • Do your best to keep your room quiet and at a comfortable temperature
• Create a timely routine of when to wake up and when to go to sleep
  • Try to maintain consist sleep times even on weekends
• Try to get in physical activity during your day
  • Exercise can help make it easier for one to sleep at night, but it is best to avoid exercising too close to your bedtime
• Learn new ways to manage stress
  • Finding a way to relax and lower stress levels can help one wind down and sleep better a night

Cognitive Behavioral Therapy for Insomnia

• Cognitive therapy
  • Can help one feel less nervous and think more positively
• Relaxation and Meditation Therapy
  • Helps teach individuals how to relax and fall asleep faster
• Sleep Restriction Therapy
  • This type of therapy gives you a specific amount of time to spend in bed, whether or not you sleep during that time. This method overtime has been found to help improve one’s ability to fall asleep and quality of sleep

Medications

• Prescription medications
  • Benzodiazepines can be helpful for getting a better night’s rest, but they are habit forming and should not be taken for more than a few weeks
  • Benzodiazepine receptors agonists, such as zolpidem, zaleplon, and eszopiclone
  • Melatonin receptor agonists, such as ramelteon
  • Orexin receptor antagonists, such as suvorexant
• Over-the-counter medicine or supplements
  • Melatonin supplements are lab-made versions of the sleep hormone, melatonin
  • Other over-the-counter medications may be used as sleep aids

More information and RESOURCES

• To learn more about insomnia and treatment, we suggest the following link: https://www.nhlbi.nih.gov/health-topics/insomnia
• We recommend talking to your healthcare provider before attempting to treat insomnia or with any additional questions you may have