by Lara Schuster Effland, LCSW

Lara Schuster EfflandThe agony of insomnia affects about 10 to 35 percent of us. Once sleep loss starts, it becomes a psychological and physical battle.

It can feel like the myth of Sisyphus, who night after night pushed a large weighted stone up a hill only to see it roll down again. But there are ways to reduce the weight and size of this “stone.”

Research and clinical experience show that insomnia is associated with reduced quality of life as well as depression. In turn, depression can lead to sleep problems. Insomnia can also lead to feelings of anxiety, frustration, hopelessness, exhaustion, and an inability to concentrate.

The more we look for sleep, the less we find it. Let go of the pursuit and focus on doing what you can to improve the situation.

Calm Your Mind

You can take actions to improve the quality of your nighttime rest. In the moments of your sleeplessness and distress, you can work to calm your mind and body through the use of conscious relaxation, cognitive therapy, and dialectical behavior therapy techniques. I recommend that you first consult your therapist, psychiatrist, or doctor to ensure that you have no psychological issues, medical complications, or medication interactions that could be causing your difficulties with sleep.

When it comes to sleep hygiene, studies show that a bedtime routine that includes a period of time to unwind can be effective. A common practice is to turn off all electronics after 9:00 pm and then get dressed and washed up for the night. Once ready for bed, do a relaxation exercise and spend 30 minutes reading a book before finally closing your eyes. If you are still struggling to sleep, try to reduce the amount of time you toss and turn by getting out of bed and going to a quiet, comfortable spot in another room or area of the bedroom to read or do more relaxation exercises.

Focus on the Body

If you have consistent trouble calming your mind, it can be more effective to focus on the body first. You can use relaxation techniques, breathing exercises, and somatic therapy techniques. One example of these techniques is to focus on your breath and body rather than on negative thought patterns and frustration. To do so, you breathe slowly in through your nose and out through your mouth. This simple exercise will automatically slow down your breathing and help your body relax. Then, after a few breaths, breathe through your nose for both the inhalation and exhalation, and begin to follow your abdomen’s rise and fall. This is called “riding the wave” of your breathing. Even if you do not fall asleep, your body is at rest.

To work with the mind, cognitive therapy and DBT techniques can be effective in challenging negative thinking and inserting reaffirming statements. A challenging statement could be, “Even though I am struggling to fall asleep, I can work to calm my mind and body the best I can.” Or, “I am struggling with sleep, and it will not last forever. I can be patient.” You want to validate your feelings, state the facts, and reassure yourself that you are doing the best that you can. Keep a log of your sleep activity, helpful ways you cope with negative thinking, and your relaxation exercises — all helpful for you as well as your health care professionals.

Lara Schuster Effland, LCSW, is the Vice President of the Mood and Anxiety Program and Residential Services at Insight Behavioral Health Centers of Chicago. Ms. Effland clinically specializes and trains others in dialectical behavior therapy, mindfulness-based therapies, exposure and response prevention, and trauma treatment.

I am absolutely agreeing on a point that if a person focuses on his body rather than focusing on his mind then he will feel a reduced stress and he will get a sound sleep. Meditation really works. My mother with a <a href="">Parkinson's disease</a> tried this and she totally fine with her sleep.

Samantha Christian

September 20, 2017

I am really thankful to you for sharing these incredibly useful tips on improving depression and sleep problems. However, I would like to add few more points in this section. For example.
1. Wake up at the same time each day.
2. Eliminate alcohol and stimulants like nicotine and caffeine.
3. Limit naps.
4. Exercise regularly.
5. Limit activities in bed.

Hope this helps.

Thanks & Regards,
Samantha Christian

Curious. I find that naps during the day help me to sleep better at night. I suppose everyone is different.

I don't have friends in office I feel lonely always, all my colleagues are speaking gossips about me, they are not friendly. So I feel depressed. Pls help me or. Give any tips

An unhealthy environment in your general life or at work is not something I think you should work around. I'm not a professional or anything but I would strongly suggest getting a new job and pay close attention to the atmosphere of the environment before taking it.

The problem is, when I go to sleep earlier I don't get that full eight or nine hours; I usually wake up at 5 or 6 AM so I'm still getting the same amount of sleep I would if I was closing my eyes at 1 or 2 AM.I am aware that sleeping regimens need time to kick in with the cycle, but it's been months now and I have no reprieve. Should I see a doctor? Take medication? Should i try taking medicinal cannabis like this one ??
Sucks, man. By like 3 or 4 PM I start dozing off again, and I come home and I just want to take a nap. Lack of energy, which impacts my gym regimen and general welfare. I don't want to do chores, or work, or even play video games in my down time because staring at the screen tires me out.

Hi Cameron, I am experiencing exactly the same problems as you (male, 30). I notice that if I am really happy e.g. lots of sun exposure, being physically active, enjoying company of friends/gf then I am likely to sleep much better. I guess the sleep problem is due to depression and lack of serotonin or similar. However I see it as a physical problem.
I would say that it's worth trying anything that would increase serotonin levels, I would be using marijuana if it was fully legal here, in its place I'm thinking of buying CBD oil. So yeah, go for it. Just use a vaporiser so that you don't damage your health from smoking. Good luck!

Read your post but still dont know how to do it. Been in this sleeping problem for almost 2 years but was not aware that am depressed. Only when i had a heart to heart talk with my doctor. Can somebody please post some more possible remedies? Thanks much!!

This is a very helpful tips for the people, who are suffering from sleep disorders from a long time. I am suffering from sleep apnea. Well I am using CPAP machine. I have bought <a href="">cpap masks for side sleepers</a>, it was recommended by my doctor. It is helping me for a good sleep. Still I want CPAP free life. I agree with your suggestion. I will follow your tips to have better life.

Anyone who can tell and insomniac to think “I am struggling with sleep, and it will not last forever. I can be patient” has clearly never experienced it for themselves. As a sufferer myself, this only makes me angry.

I have been suffering fro severe chronic insomnia for over three years now. I only get roughly 2-4 hours sleep per night. Many times no sleep at all (!). I have lost my job, my health, and everything else in life because of it. Fully understand what you are saying. When someone is so sleep-deprived, that he/ she has to even focus to take a breath...

I have been suffering with sleep problems for many years, but recent current episode is beyond anything I experienced previously. I get about 2-3 hours per night, even with medications, which I have tried a few. When people complain that they cannot get their 8 hours and only get 6, or wake up early hours, or wake up and take time to go to sleep, it is funny, because clearly these folks' problems are mild. For severe insomniacs, all these suggestions, such as diet, exercise, night-time routine usually have minimal effect.

I have been told that some folks have hyper-active mind which continues to process and makes it difficult to fall asleep or stay asleep. There are some studies on that. The problem is that there is no solution.

Cannot sleep maybe 1 hour sleeping pills leave me groggy only sleep 3 to 4 hours taking one don’t like taking pills to sleep

I feel anxious. Can't sleep without sleeping pills. And to make things worse I think I’m getting addicted to them. How can I make myself feel better and sleep better?

Hi I’ve had real problems over last week with my sleep. Normally get it for a week one dry two or three months but this virus has caused a lot more anxiety.

My experience? Lack of sleep is the cause of depression. No breathing. Yoga. And now the new sleep hygiene. That's been known forever. Doesn't work. Turning off the t.v. is the WORST thing you could do for me
Can not sleep with our it on. Would make it worse. A bit tired of M.D after M.D telling me I'm depressed. Nope. I take their meds
Go to counseling just to be told I'm not
Depressed. Sleep studies show I do not sleep.. insomnia is real
Don't mask it with depression. And breathing.

Your article features verified? beneficial to myself and many other also. you have shared such a important information and how long will it take to resolve it thank you for sharing this information

This is a very helpful tips for the people, who are suffering from sleep disorders from a long time. I am suffering from sleep apnea. Well I am using CPAP machine. I have bought Visit - cpap masks for side sleepers, it was recommended by my doctor. It is helping me for a good sleep. Still I want CPAP free life. I agree with your suggestion. I will follow your tips to have better life.

Thanks for the useful tips Lara. Im really struggling mainly with sleeping i feel like I cant block out noises.
I thought it was brought on before from listening out to see if anything was wrong with my daughter during the night but now she is older the noise hasnt gone away.
I read about these earbuds you can wear to sleep to help block out noises but dont know if it would help noises in your head:
Have you heard of anyone having good experience with these? Do you think they can help
Thank you

This is what I did to my sleeping issue.
1. Stress out ( level severe )
2. 4 hr sleep or less every night
3. lead to gastro issues

My remedies: It works for me maybe not for you.
1. Vitamin D3 and Magnesium Glycanate at night.
2. Breakfast eat eggs and complex carb
3. Take Vitamin B complex
4. Workout/run or lift weight
5. I stop eating leafy greens exchange to non leafy vegetables, fruits with a lot of potassium.
6. Night eat complex carb then repeat #1

It doesn't work. I've tried. I get maybe 1hour of sleep and it is affecting my marriage. I've tried therapy it doesn't work. I'm about to give up. Someone please help. I don't want medications.

don't take pills they made me worse, I started having anxiety after taking them I stopped sleeping I used to sleep 8 to 12 horse now with pills 2 hours I am trying to stop them gradually. pills made the anxiety worse on top of that I started having depression and anxiety and panic attach

I had depression 15 years ago which led to chronic insomnia. Ever since then, l can't sleep without 75mg of amitriptyline. Can I ever be able to sleep normal?

I appreciate these mind body suggestions however what do you do when these are ineffective with chronic insomnia. Only get 1.5 hours with prescription medications or CBD oils unfortunately.

I am getting sleep just 2,3 hours a day for the last two months how can i solve tis issue

Depression is a common and serious mental illness, that is how you feel and the way you think and how to react to your problems. It can be caused by emotional and physical problems, feeling sad or depressive mood, problem in sleeping and sometimes sleep too much, loss of energy, sometimes feeling guilty, difficult to concentrate. This blog is informative for those people who are suffering from depression.

Depression is a common mental health problem that involves a low mood and a loss of interest in activities. Thanks for sharing the information about depression.

I’m really happy that this worked for those who it worked for I’m not trying to be mean or anything but this never worked on me and I think I got a sleep discorder do you have any advice

Treatment for insomnia consists of improving sleep habits, behaviour therapy and identifying and treating underlying causes. Sleeping pills may also be used, but should be monitored for side effects.
Cognitive behavioral therapy
Improved sleep habits
Light therapy