Counseling for Success
Kiomi Mount, LICSW, DCSW
Insomnia Counseling

Insomnia affects more than 70 million Americans.  In today's fast pace world, sleep disturbances are common, and more and more people suffer from sleep deprivation than ever.

There have been several studies demonstrating how counseling can be more effective than medication for insomnia. 

One particular study tested cognitive-behavioral therapy (CBT) with a drug, zopiclone (Imovane).  The study found zopiclone no more effective than placebo (a sugar pill).  CBT subjects increased their sleep efficiency, the amount of time in bed actually sleeping, and spent more time in the deepest stages of sleep. Whereas the zopiclone subjects' sleep efficiency actually worsened.
© 2003- 2008, Counseling for Success, Inc.  All Rights Reserved.                            .
Many people who take medications complain of disturbing nightmares, a "hangover"  or grogginess in the morning, and other unpleasant side effects. If you are looking for a natural, long term solution for insomnia, help is available.

The Mind Body Institute at Harvard Medical Center uses many mind body techniques such as cognitive-behavioral therapy to treat insomnia.  In some cases medication is necessary and helpful, so I am happy to work with your physician to help faciliate your care.

Success counseling can teach you how to use cognitive-behavioral techniques, as well as provide training in relaxation skills, and other scientifically proven mind body techniques to help you sleep deeply and peacefully, and wake up feeling refreshed and energized. 

What is Insomnia?
In general there are two types of insomnia:

•  Sleep onset insomnia - difficulty falling asleep

•  Sleep maintenance insomnia - difficulty staying asleep

Causes for Insomnia
Physical
•  Chronic pain
•  Medication side effects

Psychological
•  Depression
•  Anxiety
•  Grief and loss

Lifestyle & Behavior
•  Increased daytime napping
•  Sleep habits such as watching television or reading in bed.
•  Eating or drinking late at night
•  Alcohol, caffeine, nicotine
•  Exercising a few hours before bed
•  Irregular bedtime

Environmental
•  Too much light
•  Too much noise
•  Noisy sleeping partner
•  Uncomfortable bed

A detailed assessment of your day to day activities and lifestyle can help us identify which factors are disrupting your sleep so we can then implement solutions to help you sleep soundly and feel more rested.

Treatment Options for Insomnia
Cognitive-behavioral therapy (CBT), progressive relaxation, hypnosis, and guided imagery are all effective treatments for insomnia.

During cognitive therapy we take a look at how your thoughts are affecting your emotions.  For example, people who have difficulty sleeping often become anxious and worried before bed, wondering if this will be another sleepless night.  This wondering and worrying can make it more difficult to sleep, and thus a vicious cycle begins.  By redirecting these thoughts, the body can relax and sleep is easier to attain.  Additionally, stress, depression, and anxiety can play a significant factor in your ability to sleep. Learning stress management techniques and reducing depression and anxiety can alleviate insomnia.

Behavioral therapy addresses specific behaviors that affect a good night's sleep.  You may be a shift worker, have an erratic bedtime, drink caffeinated beverages, consume alcohol, exercise before bed or perhaps don't exercise at all.  All of these behaviors and many others can effect your ability to sleep and your quality of sleep.  A detailed assessment of your day to day activities and lifestyle can help us identify which of these factors are disrupting your sleep cycle, so we can then implement solutions to improve your ability to sleep.

Relaxation techniques, guided imagery or hypnosis can help you release muscle tension, and calm your mind and body to enhance your ability to get a good night's sleep.

A free consultation is available to discuss your treatment options.