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Sleep problems (insomnia)
Sleep problems can express themselves in
various ways: not being able to fall asleep, not
being able to have a continuous sleep (wakes up one
or several times), to wake up early in the morning,
to sleep ”lightly”, the sleep in itself
doesn't lead to recovery, or it leads to a
diminishment in everyday mood and functioning. It
is important to map out a typical wake-time and
sleeping schedule during a whole day. It is also
important to assess the severity of the sleep
problems. For example, how much sleep one gets
during one day. Other important factors to assess
are the use of medicines, diets, smoking, physical
activities, and the presence of medical problems or
diseases that can cause sleep problems. Sleep
problems can also constitute an independent
disturbance that is maintained by psychological
factors.
Sleeping difficulties may develop during worries,
stresses, diseases, depressions, anxieties,
addictions etc. Sleep problems can be considered
chronic if one has had them for at least every
second day during at least three weeks. Possible
"gains" with a lack of sleep can be a diminished
contact with troublesome people, a generally
lowered activity level, compassion and caring from
relatives/friends, lowered demands in the home/at
work etc. Adults need to sleep on average 7.5
hours/day, but this varies much between different
people. The function of the sleep is to recover the
central nervous system, diminish the secretion of
the stress hormone cortisol, keep the metabolism on
a minimal level, create a growth hormone that
strengthens the muscles and the skeleton, and
activate the immune system. Negative effects of a
lack of sleep include fatigue, concentration
difficulties, diminished energy, lowered memory and
learning ability, low mood, muscle aches,
irritability, lowered performance levels, negative
effects on the immune system etc. A sleepless day
can lower ones performance level in half. After a
long wake-time ones sleep is affected so that one
gets a faster sleep onset and a larger proportion
of deep sleep.
© Cognitive behavior therapy (CBT) specialist in
Stockholm, 2005-2008, www.kbterapi.se
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