Couselling for Sleep Disturbance

Sleep varies in quality, length and depth and is essential to human survival. Our bodies are equipped with biological clocks, which ensure that we are alerted to rest (sleep) so that our bodies can carry out essential maintenance work to itself. The biological clock runs in sleep/wake cycles and works by adjusting certain hormone levels in our bodies. Growth hormones become more active during our sleep, while the brain and eyes get the protein they need to function properly.

Whilst it is not completely understood exactly what sleep does for our functioning, it is clear from animal studies that being impaired of sleep can adversely affect us. Sleep appears necessary for our immune system and nervous systems to work properly. Also, we know that little sleep leaves us drowsy and unable to concentrate the next day. Sleep deprivation can cause impaired memory, physical performance, hallucinations, low mood and irritability.

Studies suggest that activity in parts of the brain that control emotions, decision-making processes, and social interactions is drastically reduced during deep sleep. This has led researchers to conclude that deep sleep may help people maintain the best emotional and social functioning while they are awake.

How Much Sleep Do We Need?

Research suggests that our bodies require between five and nine hours of sleep each night. However, this is different for everyone and depends on a number of factors unique to each individual, including age, as infants will require more sleep for their growing bodies. Also, the quality of sleep we receive is also important.

What Causes Insomnia and Sleep Disturbance?

Anxiety and Depression are both thought to affect sleep patterns. People often report not being able to sleep because their minds are 'racing' with worries about work, exams, family, bereavement and relationships. Research suggests sleep deprivation can cause anxiety disorders. This is because a lack of sleep stimulates the part of the brain most closely associated with depression, anxiety, and other mental health disorders. Studies show that some form of sleep disruption is present in nearly all psychiatric disorders. There are also a number of mental health problems that underlie sleep disturbance such as bipolar disorder, obsessive compulsive disorder, major depression, generalized anxiety disorder and Post Traumatic stress disorder to name a few.

For those living with anxiety disorders, insomnia is part of a vicious cycle. Many symptoms of anxiety disorders, including excessive stress, persistent worry, obsessive thoughts, gastrointestinal problems, and nightmares are likely to rob precious sleep.

Unfortunately, although depression and anxiety can create sleep problems, the lack of sleep contributes to these problems trapping the sufferer in a vicious cycle. Much of the work a therapist will do to help the sufferer overcome their problem is to help address their unhelpful beliefs about their lack of sleep and tiredness. Beliefs can include 'I have a fixed amount of energy that I must conserve through sleep', 'poor sleep is dangerous' and 'I must have a certain amount of sleep in order to function properly'. A therapist will also be able to help you perform experiments to test out the validity of certain worries that prevent you from sleeping. They may also be able to provide you with alternatives to worry at the end of the day, relaxation techniques and ways to distract yourself from the unhelpful thoughts that might be keeping you awake.

Tips To Improve Sleep: