Above and Beyond Sleep Hygiene: Effective Strategies for Persistent Insomnia

Struggling to fall asleep or stay asleep despite practising good sleep hygiene can be frustrating. If your insomnia persists, there are additional therapeutic strategies you can implement to improve your sleep. Understanding factors like sleep drive, circadian rhythm, and arousal can also help guide your approach.

Keep a Worry Diary and Sleep Record

Nighttime worries and racing thoughts are common contributors to insomnia. A worry diary can help manage these thoughts: write down what’s on your mind, and reassure yourself that you can return to it later—once it’s written down, it won’t be forgotten.

Equally important is maintaining a sleep record. Logging your sleep patterns—including bedtime, wake-up time, and quality of sleep—can provide valuable information for a more comprehensive insomnia treatment plan.

Use Acceptance Strategies

Frustration can make insomnia worse. If you find yourself lying awake feeling irritated or anxious, acceptance strategies can help. Rather than fighting your inability to sleep, acknowledge it calmly. This reduces tension and makes it easier for sleep to naturally return.

Try Guided Sleep Meditations or Hypnosis

Guided sleep meditations and sleep hypnosis can significantly aid relaxation and help you drift off more easily. Many are freely available on YouTube, and apps like Calm or Headspace offer accessible, user-friendly options. Most of these apps include free versions that can get you started immediately.

Understand Your Sleep Drive, Circadian Rhythm, and Arousal

Improving sleep isn’t just about bedtime routines. It’s also about:

• Sleep drive: This natural pressure to sleep builds the longer you stay awake. Avoiding long daytime naps can help maintain a stronger sleep drive.

• Circadian rhythm: Your internal body clock regulates sleep and wake cycles. Exposure to natural light in the morning and keeping a consistent sleep schedule can support this rhythm.

• Arousal: Stress, anxiety, or overstimulation can increase arousal, making it difficult to fall asleep. Relaxation techniques, mindfulness, and limiting screen time before bed are essential tools.

When to Consult a Professional

If insomnia continues despite your best efforts, it’s important to consult a healthcare professional. Options include:

• Family doctor: To rule out underlying medical conditions.

• Naturopathic doctor: For holistic approaches and natural sleep aids.

• Psychologist or therapist: Therapists trained in sleep disruption can identify contributing factors and implement formal insomnia treatment plans.

A professional can help identify underlying physical or mental health issues—such as stress, anxiety, depression, or PTSD—that may be affecting your sleep. They can guide you in sleep hygiene reinforcement or consider temporary sleep aids if appropriate, while monitoring for side effects or dependency.

Start Addressing Your Sleep Today

Improving sleep can take time, especially when underlying factors are present. Even small changes—like keeping a worry diary, practising acceptance, using guided meditations, and aligning your sleep drive and circadian rhythm—can make a noticeable difference.

If you’re struggling with insomnia, contact us for a consultation. Our psychologists and therapists in Hamilton or online across Ontario can help you identify the causes of your sleep disruption and create a tailored plan to restore restful sleep.

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