On average, a person should spend about 85% of their time in bed sleeping. However, not everyone is so fortunate. Let’s explore how insomnia is addressed in Toronto, the symptoms of chronic insomnia, and tips for overcoming it. Read more on itoronto.info.
Why Does Insomnia Occur and When Should You See a Doctor?
Insomnia is a common sleep disorder that makes it difficult to fall asleep or achieve restful sleep. It can lead to waking up too early and being unable to fall back asleep. Additionally, people with insomnia often feel tired upon waking. These sleep issues can drain your energy, affect your mood and productivity, and lower your overall quality of life. While the ideal amount of sleep varies by individual, most adults need between 7 and 9 hours of sleep per night.
Short-term insomnia is common and often triggered by stress or significant life events, such as travel, exams, or interviews. However, some people suffer from chronic insomnia lasting three months or more. Chronic insomnia can also signal an underlying medical condition or medication side effect and should not be taken lightly.
Symptoms That Indicate a Need to Consult a Doctor:
- Difficulty falling asleep at night.
- Frequent awakenings during the night.
- Waking up too early.
- Feeling fatigued or drowsy during the day.
- Apathy, depression, or anxiety.
- Trouble concentrating or remembering tasks.
- Increased errors or accidents.
- Persistent thoughts about sleep.
If insomnia disrupts your daily life, consult your doctor or a primary care specialist. They can identify the root cause and provide treatment. If a sleep disorder is suspected, your doctor might recommend a sleep center for further evaluation. The first step to tackling insomnia often involves changing certain habits and lifestyle factors.
Tips to Overcome Insomnia
- Maintain a Consistent Wake-Up Time. Tempting as it is to sleep in on weekends after a rough week, sticking to a regular wake-up schedule helps train your body to wake up at the same time each day.
- Avoid Alcohol, Nicotine, and Caffeine. Caffeine’s effects can last up to 24 hours, making it a common sleep disruptor. It can make it harder to fall asleep and cause frequent nighttime awakenings. Alcohol might initially induce drowsiness but disrupts restful sleep later in the night. If you take stimulants such as decongestants or asthma inhalers, consult your doctor about the best times to use them to minimize sleep interference.
- Limit Daytime Naps. While a nap might seem like a good way to catch up on lost sleep, it can interfere with the body’s natural sleep-wake cycle. Focus on establishing a consistent nighttime routine instead.
- Engage in Regular Physical Activity. Exercise can improve both the quality and duration of your sleep. However, avoid intense workouts close to bedtime, as they can energize your body. Aim to exercise at least three hours before sleeping.
- Try Relaxing Sounds and Controlled Breathing. Anxiety and racing thoughts often hinder sleep. Meditation, soothing rain sounds, or instrumental music can help you relax and drift off.
- Avoid Late-Night Eating or Drinking. Eating or snacking close to bedtime activates the digestive system, potentially disrupting sleep.
Insomnia Treatment Options in Toronto
Toronto has many competent specialists who address the following sleep-related concerns:
- Average sleep needs and individual variations.
- Age-related changes in sleep patterns.
- The importance of circadian rhythms and consistent sleep schedules.
- Sleep’s role in compensating for lost rest and managing chronic insomnia.
- Sleep quality versus duration.
- Sleep deprivation consequences.
- The effects of caffeine, nicotine, medication, and alcohol on sleep.
After identifying the root cause of the problem, a doctor may recommend Cognitive Behavioural Therapy for Insomnia (CBT-I). This approach is considered the standard treatment and is typically the first-line recommendation for patients. CBT-I involves psychoeducation about sleep, behavioural interventions (such as stimulus control therapy), and addresses dysfunctional beliefs that perpetuate insomnia.
According to the cognitive-behavioural model, individuals with acute insomnia often adopt behavioural strategies and develop sleep-related anxiety, which is fueled by unhelpful perceptions of sleep. These issues persist independently of the initial trigger. In fact, such anxiety may remain even after the original cause of the insomnia is no longer present.
Although medications are often viewed as a primary treatment for insomnia, many physicians in Toronto regard them as a temporary fix. Why? The answer is straightforward: relying on sleeping pills can lead to dependency, further exacerbating the problem. CBT-I, on the other hand, is a proven and effective solution for managing chronic insomnia without medication. It uses scientifically validated techniques such as stimulus control, conditioning, and sleep optimization to effectively “reset” the sleep system.
How is Therapy Conducted in Toronto Hospitals?
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a short-term treatment, typically spanning three to six sessions, and is effective for over 70% of patients. A shorter behavioural version, consisting of two sessions, is available in Toronto’s primary healthcare facilities. By addressing maladaptive behaviours and cognitive patterns that underlie insomnia, CBT-I provides long-lasting improvements that persist even after treatment concludes.
Ideally, patients undergo tailored CBT-I sessions led by a qualified clinician, such as a psychologist or, in complex cases, a behavioural sleep specialist. If in-person services are unavailable, online CBT-I is a viable alternative. Self-help books and web-based resources based on CBT-I principles are also useful for highly motivated individuals. However, it is important to note that these resources are not equivalent to a full, guided CBT-I program.
Among Toronto’s top therapists is Sally Wright, who specializes in psychodynamic psychotherapy. This therapeutic approach aims to access unconscious conflicts hidden within the client’s psyche so they can be resolved. Problems are uncovered and addressed through in-depth therapeutic sessions. A single session with Sally Wright costs between $100 and $120, offering an opportunity for clients to delve into their issues and work towards meaningful resolutions.