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SLEEP PROBLEMS

ARE YOU STRUGGLING WITH SLEEP PROBLEMS?

Sleep disorders cause more than just sleepiness. Sleep disorders and sleep disturbances comprise a broad range of problems, including sleep apnea, narcolepsy, insomnia, jet-lag syndrome, and disturbed biological and circadian rhythms. Sleep problems also negatively impact your energy, emotional balance, and health. If you worried that you might be suffering from sleep problems, our team of specialists at Select Psychology can help you cope in a safe and confidential environment.

Sleep Problems

WHAT ARE SLEEP PROBLEMS?

Getting proper sleep is vital for optimum mind and body functioning. Getting less sleep than required can lead to overall imbalance and difficulty in coping with daily tasks. Having sleep problems is normal and usually temporary, caused due to stress or other external factors. But if sleep problems are a regular occurrence and interfere with your daily life, you may be suffering from a sleep disorder.

A sleep disorder is a condition that prevents you from getting a restful sleep on a regular basis and causes daytime sleepiness. Prolonged sleep problems can hamper your quality of life severely and have a significant impact on your personal relationships as well as social and professional life. It can leave you feeling tired frequently and lead to imbalance that may further cause low self-esteem, anxiety and feelings of stress and worry.

Symptoms of Sleep Problems

To determine whether you have a sleep disorder or not, you need to begin by paying close attention to your sleep habits and patterns which might help ascertain next steps. You should seek professional help for coping with sleep problems when it disrupts your quality of life. Some common symptoms of sleep problems are:

 

  • Difficulty falling or staying asleep
  • Extreme daytime fatigue
  • Poor concentration
  • Irritability
  • Not feeling refreshed after a night’s sleep
  • Anxiety

 WHEN TO SEEK THERAPY FOR SLEEP PROBLEMS

You should seek treatment for sleep problems when:

Your sleep problems are seriously affecting your ability to carry out regular tasks

You are unable to sleep at night for a continued amount of time

You feel easily tired during the day even after you have slept for at least 7 hours the night before

Your performance at work / university / school is getting negatively impacted

You are finding it difficult to balance and maintain the important aspects of your life such as personal relationships and self-care habits

You are experiencing low self-esteem and feelings of worry and stress

THE BEST THERAPIES FOR TREATING SLEEP PROBLEMS

Cognitive Behavioural Therapy for Insomnia (CBT-I)

Mindfulness

Counselling

BENEFITS OF THERAPY FOR SLEEP PROBLEMS

Helps deal with specific sleep-related unhelpful thoughts that are causing you problem

Reduces the tendency to rely on medication for helping you sleep better

Help you learn healthy sleeping habits and cope with sleep problems

Improves your own awareness and knowledge of what might be causing sleep problems and helps you resolve them; for example, stress and anxiety

THINGS YOU CAN DO TO HELP WITH SLEEP PROBLEMS

If you or someone you know is suffering from sleep problems, it is important to seek help as soon as you can. But here are some things you can do in the meantime while you wait for your first appointment:

Try to set up a routine as it can help strike a healthy balance between your sleep schedule and working schedule.

 

Relaxation methods and grounding techniques such as relaxing your body by noticing and releasing the tension in your muscles can help you release the stress and make your body more relaxed and ready for sleep.

 

Seek and build comfort. Making your sleeping area more comfortable and to your liking, whether it is in your own bedroom or an accommodation or a hospital bed, can help significantly.

 

Manage your screen time. Using devices such as phone, laptop or tablet in the evening hours can affect your sleep negatively.

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HOW CAN OUR PSYCHOLOGY SERVICES HELP WITH SLEEP PROBLEMS?

We offer a wide range of therapies to help with sleep problems and give you the tools to cope and understand your emotions. We are a private mental health service with highly trained therapists and no waiting lists.

This is how therapy would work:

Step 1

Get in touch

The first step is recognising you have an issue and seeking help – BOOK A FREE TELEPHONE CONSULTATION and start the process by providing a space and time to share your needs with us.

Step 2

Telephone Consultation

You will be heard and understood through a confidential phone conversation. Often called the ‘triage’ this is where you can share more about your needs, and we can advise on therapy pathways and provide initial guidance where possible.

Step 3

Appointment Offer

We will match your needs with the best fit practitioner for your therapy pathway and offer you an appointment within two weeks.

Step 4

Initial Assessment

Before you begin a course of therapy, your therapist will need to conduct an assessment in order to agree a course of therapy with you that will best help you and address your goals. This is still part of the therapeutic process and will provide you with a better understanding of your difficulties and how you may start to approach them.

Step 5

Your Therapy

Following on from your assessment, you will move onto therapy. Appointments are 50 minutes – these can be anything from weekly to monthly, depending on your individual circumstances. The number of sessions required to feel better will depend on your needs and therapy plan, this can range between 8-16 sessions, but in general more time is needed to address more complex issues.

Step 6

Feeling Better

As you start to improve, you can agree on changes to the frequency of sessions as required. Ultimately, there will be a time when both you and your therapist agree that you no longer need to continue in active therapy

HELPFUL THINGS TO KNOW

What are the 3 most common sleep disorders?

The 3 most common sleep disorders are: insomnia, sleep apnea and restless legs syndrome.

How many hours of sleep is necessary?

It is recommended for an adult to sleep at least 7 to 9 hours, toddlers 11 to 14 hours, kids 9 to 12 hours and teenagers to sleep at least 8 to 10 hours.

What are the possible causes of sleep problems?

Possible causes of sleep problems include:

  • Stress and anxiety
  • Poor sleeping environment, such as uncomfortable bed and unsuitable lighting in the bedroom
  • Mental health problems such as depression and schizophrenia 
  • Lifestyle choices such as working hours and caffeine intake before bed 

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