June 2026 - Dr. Charles Freeman - San Diego Insomnia and Sleep Problems Treatment

Why Does My Mind Race at Night?

Cognitive Behavioral Therapy (CBT), Insomnia, Sleep Psychology / admin

Your mind races at night because your brain and nervous system have not fully shifted from problem-solving mode into sleep mode. This can happen because of stress, anxiety, trauma, over-responsibility, sleep anxiety, chronic insomnia, medication concerns, or habits that train the brain to become more alert in bed. Many people describe the same frustrating pattern. They are exhausted during the day, but the moment they lie down, their mind turns on. They replay conversations, worry about the next day, think about family problems, review mistakes, check the clock, calculate how little sleep they will get, and then become more awake because they are trying so hard to sleep. This is not a character flaw. It is usually a learned pattern of arousal. The bed, which should be associated with rest, becomes associated with thinking, monitoring, planning, worrying, and trying to force sleep. Once that pattern becomes established, the harder you push for sleep, the more your brain treats bedtime like a performance test.

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A calm therapy office prepared for an EMDR session with comfortable chairs and natural light

What to Expect During EMDR Therapy: Before, During, and After a Session

Cognitive Behavioral Therapy (CBT), EMDR, EMDR Therapy / admin

If you are considering EMDR therapy, you can expect a structured process that begins with preparation, not immediate trauma processing. EMDR stands for Eye Movement Desensitization and Reprocessing. It is used most often for PTSD and trauma-related distress, and it may also be helpful when nightmares, anxiety, or sleep problems are connected to disturbing experiences. The most important thing to understand is that EMDR is not about being pushed into painful material before you are ready. A good EMDR session is paced. You remain awake, aware, and able to stop. The therapist helps you work with difficult memories, emotions, beliefs, and body reactions while keeping one foot in the present. This article focuses on what the experience of EMDR is actually like as a patient: what happens before the first session, what you may be asked, what bilateral stimulation looks like, what you may feel during processing, and how the session closes.

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How EMDR Works

EMDR, Insomnia, Sleep Psychology / admin

EMDR works by helping the brain reprocess disturbing memories so they no longer feel as emotionally intense, threatening, or present in daily life. The memory is not erased. The goal is that the nervous system no longer reacts to the memory as if the danger is happening right now.

EMDR stands for Eye Movement Desensitization and Reprocessing. It is a structured psychotherapy used most often for trauma and PTSD, although clinicians also study and use it with other problems connected to stressful or disturbing life experiences. In plain language, EMDR helps the brain take a memory that is stuck in a raw, reactive state and move it toward a more processed, integrated state.

Many patients come to EMDR because talking about the problem has not been enough. They may understand what happened. They may have insight. They may be functioning at work, parenting, serving, leading, and handling responsibilities. But inside, the body still reacts. Sleep is disrupted. Nightmares continue. Certain sounds, smells, places, people, or situations trigger panic, anger, shame, or shutdown. Functioning is not the same as wellness.

How EMDR Works Read More »

Adult with sleep anxiety talks with a psychologist in a calm therapy office

Sleep Anxiety and Insomnia: Why Fear of Not Sleeping Keeps You Awake

Cognitive Behavioral Therapy (CBT), Insomnia, Insomnia and Sleep Problems, Sleep coach, Sleep Psychology, Treatment for Sleep Disorders / admin

Sleep anxiety can keep insomnia going because the fear of not sleeping activates the same nervous system response that prevents sleep. The person may be exhausted, but the mind starts monitoring, calculating, predicting failure, and worrying about tomorrow. At that point, the first treatment target is often not sleep itself, but fear of not sleeping.

This is a very common pattern. A person has a few bad nights. Then they start watching the clock. They worry about work, parenting, driving, health, mood, or whether insomnia is “coming back.” Bedtime stops feeling like rest and starts feeling like a test. Sleep is not a performance. It is a biological process that improves when the patient stops turning it into a test.

Many patients do not need more sleep rules. They need less fear around sleep. Sleep hygiene can be useful, but chronic insomnia usually needs more than a colder bedroom, a darker room, or a new supplement. Good treatment looks at the loop, not only the loudest symptom.

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A tired adult sitting calmly on the edge of a bed at night, unable to sleep despite exhaustion

Why You Can’t Sleep Even When You’re Exhausted

Sleep Psychology / admin

If you are tired but can’t sleep, the problem is usually not a lack of exhaustion. It is often a state of nervous-system activation. Your body may be worn down, your eyes may feel heavy, and you may be desperate for rest, but your brain is still scanning, planning, worrying, remembering, or bracing.
Many people describe this as feeling “tired and wired.” They are physically tired but mentally awake. They may lay in bed for hours and can’t sleep, even after a long workday, parenting demands, emotional stress, travel, caregiving, or weeks of poor sleep. This can feel confusing because most people assume exhaustion should automatically lead to sleep.
Sleep does not work that way. Sleep is not something we force through effort. It is a biological process that tends to happen when the mind and body feel safe enough to let go. When the nervous system is in fight-or-flight mode, sleep can become difficult even when the body clearly needs it.

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Gut health and sleep support through fermented foods and calm evening nutrition

Can Gut Health Affect Anxiety, Inflammation, and Sleep?

Insomnia, nutrition and sleep, San Diego Sleep Specialist, Sleep Psychology / admin

Gut health and sleep are connected, but not in the simple way often promoted online. Food does not cure chronic insomnia, anxiety, PTSD, trauma, or depression. Nutrition can support the body’s biological systems, including gut health, inflammation, blood sugar stability, immune function, and sleep regulation. Lasting improvement often requires treatment that addresses the psychological, behavioral, and nervous-system patterns that keep symptoms going.

In my previous article, “Eleven Best Foods That Help You Sleep,” I discussed foods that may support better sleep. This article looks at why food may matter in the first place. The gut, brain, immune system, hormones, metabolism, and sleep-wake system are not separate departments. They communicate constantly.

That does not mean your anxiety is “just your gut.” It does not mean fermented foods will fix insomnia. It means your body and brain work as a connected system, and nutrition is one part of that system.

Can Gut Health Affect Anxiety, Inflammation, and Sleep? Read More »

Tired child with ADHD sitting in bed while a parent offers calm bedtime support

ADHD and Sleep: Why Children Have Sleep Problems and Bedtime Battles

ADHD, Sleep Psychology / admin

Children with ADHD often have sleep problems because the same nervous system difficulties that affect attention, impulse control, emotional regulation, and hyperactivity can also interfere with sleep. Some children cannot slow their minds down at night. Others have bedtime battles, insomnia, restless sleep, anxiety, nightmares, medication-related sleep disruption, or breathing problems during sleep. There is another important point parents need to understand: poor sleep can make ADHD symptoms worse. In some children, disrupted sleep can even look like ADHD. A tired adult may look sleepy. A tired child may look restless, emotional, impulsive, oppositional, or unable to focus. That is why I believe every child with ADHD symptoms deserves a careful sleep history. Not every child with ADHD has a sleep disorder, but sleep is too foundational to ignore.

ADHD and Sleep: Why Children Have Sleep Problems and Bedtime Battles Read More »

Sleep-promoting foods including bananas, oatmeal, almonds, kiwi, tart cherry juice, whole grain bread, turkey, milk, and flaxseeds arranged on a kitchen table

Eleven Best Foods That Help You Sleep

Insomnia, nutrition and sleep, Sleep coach, Treatment for Sleep Disorders / admin

f you struggle with insomnia, you may have wondered whether certain foods can help you fall asleep faster or sleep more soundly. The answer is yes, some foods appear to support healthy sleep. However, it is important to understand that no food can cure chronic insomnia. Nutrition can help create the conditions for better sleep, but long-term sleep improvement often requires addressing the underlying causes of sleep disruption. Last week, we discussed how food you eat before bedtime affects your quality of sleep, and today we will focus on elevel specific foods.

As a psychologist specializing in insomnia and sleep disorders, I frequently meet people searching for the perfect supplement, medication, or bedtime snack that will finally solve their sleep problems. While nutrition plays an important role in overall health, chronic insomnia is often connected to anxiety, trauma, PTSD, grief, chronic stress, or learned sleep behaviors. That is why Cognitive Behavioral Therapy for Insomnia (CBT-I) remains the gold-standard treatment for chronic insomnia.

Still, the foods you eat can influence sleep quality, blood sugar regulation, inflammation, and your body’s natural sleep-wake cycle. If you are looking for foods that may support better sleep, the following options have some of the strongest scientific support.

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Therapist guides a patient through an EMDR therapy session using eye movement techniques in a calm clinical office

What Is EMDR Therapy?

EMDR, EMDR Therapy, Insomnia, PTSD, Sleep Psychology / admin

EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a structured trauma-focused therapy that helps people process distressing memories so the nervous system no longer reacts as strongly or automatically. EMDR does not erase the past. The goal is to reduce the emotional charge, body reaction, and negative beliefs connected to what happened.

Many people seek EMDR because they are tired of being told to “just move on” when their body clearly has not moved on. They may understand what happened intellectually, but still feel panic, shame, anger, nightmares, insomnia, body tension, or hypervigilance. That is one of the central problems in trauma treatment: insight alone does not always change the nervous system.

EMDR can be useful when a person remains stuck in a trauma response even when life is safer now. The body may be safe now, but the nervous system may still be operating under old orders. EMDR is one way to help the brain and body update those orders.

What Is EMDR Therapy? Read More »

Frightened man awake in bed after a nightmare, representing trauma-related nightmares, PTSD sleep problems, and EMDR treatment

Can EMDR Help Reduce Nightmares?

EMDR, EMDR Therapy, Insomnia, PTSD, Sleep Psychology, Treatment for Sleep Disorders / admin

Can EMDR help reduce nightmares? Yes, EMDR may help reduce nightmares when the nightmares are connected to trauma, PTSD, anxiety, or disturbing memories that the nervous system has not fully processed. EMDR does not work by trying to force the dream to stop. It works by helping the brain process the emotional material that may be driving the nightmares in the first place.

EMDR stands for Eye Movement Desensitization and Reprocessing. It is a trauma-focused therapy that helps the brain reprocess distressing memories so they are less emotionally charged. When nightmares are connected to trauma, the dream may be one way the nervous system keeps replaying unresolved threat. In that situation, reducing the charge of the trauma memory can sometimes reduce the frequency, intensity, or emotional impact of nightmares.

Nightmares are not “just dreams” when they repeatedly disrupt sleep, create dread before bedtime, or leave a person feeling unsafe in their own body. They can become part of a larger insomnia pattern. A person may start avoiding sleep, staying up too late, relying on medication or alcohol, or waking in panic and then being unable to return to sleep.

Can EMDR Help Reduce Nightmares? Read More »