INSOMNIA
Tackling Insomnia: Getting a Better Night's Sleep
Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to get back to sleep. It can lead to daytime fatigue, mood disturbances, and impaired performance at work or school. New York City Psychologist Shannon Stepan offers a comprehensive approach to help individuals overcome insomnia and improve their sleep quality.
Do I Need Therapy for My Insomnia?
Insomnia can significantly impact daily life, affecting various aspects of physical, mental, and emotional well-being. The persistent lack of quality sleep can lead to daytime fatigue, difficulty concentrating, and impaired memory, making it challenging to perform daily tasks efficiently.
Living with insomnia often entails noticeable changes and signs in one's daily life cycle. The morning begins with a sense of exhaustion rather than rejuvenation, as the night's rest fails to offer the expected respite. Throughout the day, there's a persistent battle against drowsiness and fatigue, with energy levels fluctuating unpredictably. Concentration becomes a fleeting commodity, as the mind struggles to focus amidst the fog of sleep deprivation. Simple tasks may take longer to complete, and productivity may suffer as a result. Irritability and mood swings become more frequent companions, as the emotional toll of insomnia manifests in interactions with others.
Embarking on insomnia therapy with New York City psychologist Shannon Stepan opens doors to overcoming the challenges of sleeplessness with compassion and expertise.
Insomnia Therapy with Psychologist Shannon Stepan
Drawing from years of experience and a deep understanding of cognitive-behavioral therapy for insomnia (CBT-I), New York City psychologist Shannon Stepan provides a supportive environment where individuals can address the root causes of their sleep disturbances. She has extensive training in CBT-I—the first-line treatment for insomnia. An evidence-based treatment, CBT-I is as effective as hypnotic medication during acute treatment and more effective in the long term than hypnotic medication. Due to its low propensity for side effects or harm, it is the first-line treatment recommended by the American College of Physicians.
CBT-I is a short term treatment informed by data and research. Together, you and Shannon Stepan will develop specific sleep targets and actions to improve your sleep, decrease worries connected to sleep-inhibiting arousal, and improve your overall quality of life as you begin to sleep better.
What Are The Methods of Treatment for Insomnia?
Curing insomnia often involves a multifaceted approach tailored to individual needs and circumstances. Here are some strategies commonly recommended:
Cognitive-Behavioral Therapy for Insomnia (CBT-I): CBT-I is a highly effective, evidence-based therapy that addresses the underlying thoughts and behaviors contributing to insomnia. It typically involves techniques such as sleep restriction, stimulus control, cognitive restructuring, and relaxation training.
Improving Sleep Hygiene: Establishing a consistent sleep schedule, creating a relaxing bedtime routine, optimizing the sleep environment (e.g., comfortable mattress, dark and quiet room), and avoiding stimulating activities close to bedtime can improve sleep hygiene and promote better sleep.
Stress Reduction: Managing stress through techniques such as mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga can help calm the mind and facilitate sleep.
Healthy Lifestyle Choices: Maintaining a balanced diet, managing weight, and avoiding large meals, heavy snacks, or excessive fluid intake before bedtime can support restful sleep.
Limiting Screen Time: Minimizing exposure to electronic devices (e.g., smartphones, computers, TVs) before bedtime, as the blue light emitted can interfere with the production of the sleep hormone melatonin.
What are the Risk Factors?
Insomnia can arise from a combination of factors, including lifestyle, psychological, and medical conditions. Some common risk factors associated with insomnia include:
Stress and Anxiety: High levels of stress, anxiety, or worry can make it difficult to relax and fall asleep, leading to insomnia. Chronic stressors such as work-related pressure, financial concerns, or relationship problems can exacerbate sleep difficulties.
Mental Health Disorders: Conditions such as depression, generalized anxiety disorder, post-traumatic stress disorder (PTSD), and bipolar disorder are often associated with insomnia. Sleep disturbances may be a symptom of these disorders or contribute to their onset or worsening.
Poor Sleep Habits: Irregular sleep schedules, inconsistent bedtime routines, excessive napping during the day, and engaging in stimulating activities close to bedtime can disrupt the body's natural sleep-wake cycle and contribute to insomnia.
Medical Conditions: Certain medical conditions, including chronic pain conditions (e.g., arthritis, fibromyalgia), respiratory disorders (e.g., sleep apnea), gastrointestinal problems (e.g., acid reflux), neurological disorders (e.g., Parkinson's disease), and hormonal imbalances (e.g., thyroid disorders), can interfere with sleep and increase the risk of insomnia.
Medications: Some medications, such as certain antidepressants, stimulants, corticosteroids, and medications for high blood pressure or asthma, can disrupt sleep patterns and contribute to insomnia as a side effect.
Should I Seek Support?
If insomnia persists despite self-help strategies, consult a psychologist with expertise in treating insomnia, such as New York City psychologist Shannon Stepan. She can help to identify any underlying causes contributing to insomnia and work with you to develop a personalized therapy plan that is right for your situation.
In the long-term, untreated insomnia can lead to increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke. It's important to get help if you are struggling with insomnia. Seeking professional guidance from psychologist Shannon Stephan can provide valuable support on the journey to better sleep.
Rest Well Again with Insomnia Therapy
Getting a better night's sleep can improve every aspect of your life. If you're struggling with insomnia, don't delay seeking help. Schedule a consultation with leading New York City insomnia therapist Shannon Stepan today.
