Video Transcript: Treating Common Sleep Difficulties
Treating Common Sleep Difficulties: Video and Transcript
Video at a Glance
- Presented by: Dr. Charles R. Freeman, Ph.D., California-licensed psychologist, PSY #25414.
- Video length: 5 minutes, 26 seconds.
- Topics: Sleep-onset insomnia, nighttime awakenings, early waking, active thinking, irritability, life stages and younger patients.
Complete Video Transcript
Different Types of Insomnia
During the diagnostic assessment, I might find that someone has difficulty initiating sleep. Someone else may wake up in the middle of the night and have disrupted sleep. Others may have what we call early-morning awakening. They need to wake up at 6:00 a.m., but they find themselves waking up at 3:00 or 4:00 a.m. We also see different conditions associated with early-morning awakenings versus difficulty initiating sleep. With difficulty initiating sleep, we may see more anxiety. During the diagnostic assessment, we also look at whether there is insomnia and anxiety or insomnia and trauma. I then give you feedback to help you understand the best treatment plan.
Type A Personality
Some clients I have worked with have what we call Type A behavior. We try to reduce the intensity of that behavior because it is associated with anger, impatience, and frustration. Those are all very activating emotions, and they can lead to insomnia. We are not saying that someone with strong Type A behavior will go all the way down to zero. A professional may find that Type A behavior is very effective at work, but we can help that person slow down in their personal life. The person may move somewhere toward the middle. Then they experience less frustration, more patience, and an improved overall quality of life.
The Active Mind
Some physicians tell people with insomnia that they should try meditation or yoga. Those things can be helpful. For some people with very active minds, keeping the mind blank is extremely difficult. If you have a very active mind, we are going to use that to your advantage. I will teach you how to use guided imagery that draws on your analytical skills and creativity. You can keep the strength of an active mind while using guided imagery that helps you feel sleepier or groggier.
Assertiveness and Insomnia
Some people are not very assertive in their primary relationships or at work. They internalize negative emotions. They bury their emotions inside, and this leads to activation. Activation can lead to insomnia. Teaching people to become more assertive helps them stop dwelling on situations in which they feel powerless. This can help them get a good night’s sleep.
Insomnia and Irritability
When people experience insomnia or sleep deprivation, they often become more prone to anxiety, depression, and worry. Their mood may also feel lower. They may also become more irritable. That irritability may be directed toward the people closest to them. You do not want to hurt someone through a fight or by snapping at them. When you improve your sleep more holistically, you can have better relationships, become more socially connected, have more patience, feel that life is more meaningful, and become more engaged in life.
Life Stages
Women of a certain age may experience hot flashes or different phases of menopause. Some believe that the physiological effects are so strong that they cannot overcome their insomnia. I have found time and again that people can apply cognitive behavioral techniques. Even when you are experiencing different phases of menopause, we can help you address thoughts that become magnified and reduce some of the effects of menopause so that you can have sound sleep.
Adolescents and Children
Related Services
