Insomnia Therapist NYC
Takeaway: Does your racing mind keep you up at night? Do you struggle to feel rested in the morning after tossing and turning all night? If so, you might have insomnia. Working with an insomnia therapist in NYC can give you practical strategies to improve your sleep.
Insomnia can be frustrating and a real burden on one's daily life, as well as physical and mental health. The good news is that there is an effective treatment for addressing the different aspects of problematic sleep.
Established clinical practice guidelines by the American Academy of Sleep Medicine and American College of Physicians recommend Cognitive Behavioral Therapy for insomnia (CBT-i) as the first line treatment for treating ongoing or chronic insomnia among adults with and without additional medical and psychiatric issues beyond primary insomnia.
In this article, I will provide more information on effective sleep therapy, the benefits of working with a sleep therapist, and what insomnia therapist NYC can offer you.
What is insomnia?
Insomnia, a common sleep disorder, affects up to 30% of US adults. Insomnia is characterized by difficulty falling asleep, staying asleep, not having restful sleep, feeling unrested in the morning, or waking up multiple times during the night and then having difficulty falling back asleep.
These sleep difficulties can lead to a range of symptoms including fatigue, irritability, and difficulty concentrating during waking hours. To meet a clinical diagnosis of insomnia, or insomnia disorder, which is a common one, an individual has to meet several criteria:
difficulty falling asleep, staying asleep or experiencing nonrestorative sleep;
this difficulty is present despite adequate opportunity and circumstance to sleep;
this impairment in sleep is associated with daytime impairment or distress.
Insomnia can be short-term (acute) or long-term (chronic insomnia disorder) with difficulties occuring at least 3 times a week. Treatment options for insomnia include improving sleep hygiene, using cognitive therapy to work with sleep interfering thinking, behavioral therapy, medication in certain cases or a combination of these approaches.
Treating insomnia
The most effective research-backed treatment for insomnia is a form of Cognitive Behavioral Therapy (CBT) known as CBT for insomia or CBT-i. CBT-i is a short-term therapy that is typically around 8-12 sessions depending on a person's specific sleep difficulties. The positive effects of this treatment can be long lasting. Here are some of the components of this therapy:
Sleep diary
One of the most important parts of CBT-i is the tracking and recording of nightly sleep experiences and habits. The information that is gathered is then used to inform the way therapy is tailored to your specific sleep experience. This can be done on a user-friendly free phone app.
Sleep hygiene
Reviewing healthy sleep habits like setting a more consistent bedtime and wakeup time and establishing a good sleep environment can improve your sleep patterns.
Stimulus control
This involves limiting unhelpful activities and enhancing helpful activities for better sleep.
Sleep restriction therapy
This approach helps to limit prolonged awakenings during the night by limiting the time spent remaining passively awake in bed.
Cognitive restructuring
Part of therapy can involve learning ways to work with difficult thoughts that are often anxiety-driven and interfere with restful sleep.
Relaxation training
Relaxation techniques have been shown to help the nervous system calm down, making it easier to have restful sleep. Such techniques include learning specific breathing exercises also known as paced or deep breathing to manage stress in the body.
In certain cases, short-term sleep medications can be useful for insomnia. If it is clinically indicated, I can provide a referral for an evaluation by a prescriber to see whether you would be a good candidate for a sleep aid.
It is important to note that studies have found that a large portion of adults who take prescription sleep medication reported experiencing residual effects such as difficulties with grogginess, oversleeping, concentration Therefore, it is important to be carefully followed by a prescriber for short-term use of such medications.
My approach to insomnia therapy in NYC
I provide CBT-i that involves a comprehensive assessment of your psychological history and symptoms, sleep habits, and other sleep-related difficulties such as restless legs syndrome, as well as your your sleep-wake cycle. This allows for a thorough understanding of the various factors that could be contributing to your sleep difficulty.
How sleep therapy can help
Sleep therapy, also known as behavioral sleep medicine, can have several other benefits for individuals with insomnia disorder:
Coping with negative thoughts
In addition to making behavioral changes related to your sleep routine, sleep therapy helps better navigate unhelpful or "negative" thoughts that lead to engaging in behaviors that contribute to poor sleep.
Improved sleep quality
CBT-i can help individuals fall asleep faster, stay asleep longer, and wake up feeling more rested, leading to better sleep quality overall.
Improved mood
Sleep therapy can help reduce stress and symptoms of other mental health conditions such as depression and anxiety that may be contributing to insomnia.
Improved daytime functioning
Better sleep quality can lead to improved cognitive function, including better concentration and memory, and improved daytime productivity and overall quality of life.
Reduced reliance on medication
Unlike medications, which can have side effects and the potential for dependence, CBT-i is a non-pharmacological treatment that can provide long-term benefits without the need for ongoing use of sleeping pills.
Overall, Cognitive Behavior Therapy for insomnia can provide long-lasting benefits, as individuals identify patterns and learn new habits and techniques that can be applied for good sleep hygiene over the long term. A healthcare professional can provide a diagnosis and recommend a treatment plan that is best suited for the individual's needs to overcome sleep problems and promote restful sleep.
FAQs about therapy for insomnia in NYC
I'll answer some of the most common questions about insomnia therapy.
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Technically, a psychologist holds a doctoral degree (i.e. PhD or PsyD) and a therapist holds a master's level degree (i.e. MFT, LCSW etc.). However, the term therapist is often used as an umbrella term for a mental health provider so it may not say much about their actual training and expertise.
The important part is for you, as the client, is to understand their education and training background for treating insomnia and determine whether they would be a good fit for your specific needs.
To determine which professional would be the most suitable for your needs, it may be helpful to consult with a few providers to gauge their level of expertise.
You can ask the provider about their specific background and training in treating sleep-related issues such as insomnia: How often do they treat insomnia or what percentage of their caseload is on this specific issue? What therapy do they use to treat insomnia? Are they trained in CBT-i specifically?
Alternatively, you can also contact sleep clinics or sleep centers in your area to inquire about the services they offer and which professional would be best suited to address your concerns.
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Getting the most out of therapy for insomnia involves taking an active role in the treatment process and making changes to your sleep habits and routines. Here are some tips to help you get the most out of therapy for insomnia:
Be open and honest with your therapist. To make the most progress, it is important to be open and honest with your therapist about your sleep habits, thoughts, and feelings related to sleep.
This can help your therapist identify the root causes of your insomnia and develop an effective treatment plan.
Follow through with the treatment plan. Your therapist may recommend changes to your sleep habits and routines as part of your treatment plan.
It is important to follow through with these recommendations, such as establishing a regular sleep schedule or avoiding electronic devices before bedtime.
Be patient. It can take time to see improvements in your sleep habits and quality.
Communicate regularly with your therapist. If you have concerns or ambivalence about the recommended plan, do share them with your provider.
A good provider should be able to take your concerns into account, collaborate with you, and help you make progress at your own pace.
If you have any additional questions, book a brief phone consultation with me and I'd be happy to answer your questions.
Working with an insomnia therapist in NYC can help you get the rest you need
In a city like NYC, where the fast pace of life and stressful environment can contribute to sleep issues, working with an insomnia therapist can be especially helpful. A therapist can help you address the underlying causes of your insomnia, such as stress, anxiety, or depression, and develop strategies for managing these issues as well.
A sleep therapist should have an understanding of the physiology of sleep and the various factors that can contribute to insomnia symptoms, including medical, psychological, and lifestyle factors. I will ensure to provide the best possible care to treat sleep disorders.