December 19th, 2024
What is insomnia? Insomnia is defined as having persistent difficulty in either falling or staying asleep. For anyone that experiences insomnia and is asking themselves “why can’t I sleep”, you know it can often feel like an endless cycle of frustration, fatigue, and hopelessness.
Many feel as though they are battling with their racing mind, because even if they are physically exhausted, it may be difficult to quiet their mind and allow themselves to welcome sleep.
There are many techniques and possible insomnia treatment options that can help you manage insomnia and hopefully improve your overall sleep hygiene. Let’s get started to help you get some much needed ZZZZ!
Before we get into the tips, let’s talk about what causes insomnia. As we mentioned above, Insomnia, is the inability to fall or stay asleep and it can stem from a variety of causes. It’s a complex sleep disorder influenced by both psychological and physical factors. Here are some of the most common contributors to insomnia:
If you are experiencing persistent insomnia and can’t find the root of the problem or relief, it is best to visit a psychiatrist near you for professional mental health help.
Here are 5 practical techniques to manage insomnia, that you can easily implement on your own at home:
The body’s circadian rhythm plays an integral role in regulating the sleep cycle. Sticking to a regular bedtime and wake-up schedule allows the body’s biological clock to find its natural rhythm. It’s helpful to conceptualize the body’s need for a consistent sleep schedule similar to how the body thrives on consistent nutrition and exercise.
If you are unable to commit to an exact bedtime and wake-up time, try to stay within a specific and intentional time frame (i.e. bedtime between 10:30-10:45 pm and wake-up between 7:00-7:15 am). Of course, life circumstances do not always allow us to get into bed or wake-up at the exact same time each day, but we can prioritize increasing consistency for our bedtime and wake-up routine.
We’ve all been there before… you climb into bed feeling physically exhausted, and minutes later you end up lying there with racing thoughts, feeling fidgety and restless. If you find that you get into bed and are experiencing restlessness (i.e. the “tossing and turning” feeling) for more than 5-7 minutes, climb out of bed and leave your bedroom entirely.
Go into another room and either read or listen to music until you feel your eyes (and body) begin to tire again. Sometimes this will take 5 minutes...sometimes it’ll take 20 minutes or more, that is okay! The key here is getting out of bed so that you do not associate your bed or bedroom with an anxiety state. Although it may feel rough to get out of bed and go into the other room, your body and mind will thank you later when you get back into bed in a more restful state!
It is important that your bed and bedroom feel soothing, both for your body and for your mind. Think about what details would be calming and helpful for you… do you need to upgrade to new pillows or new bedding? Is the temperature comfortable to sleep in? (Cleveland Clinic recommends keeping your bedroom temperature between 60-67℉ to facilitate an optimal sleep environment).
Additionally, keeping your bedroom as dark and quiet as possible is beneficial too. Some may also find it helpful to fall asleep to calming music or a guided meditation.
Prior to going to your bedroom, spend time reflecting in a ‘thought journal’ or reviewing your to-do list for the next day/remainder of week. This is especially helpful if you notice racing thoughts or elevated anxiety as you try to wind down and prepare for bed. It is important to do this in a separate area from your bed, so that you do not associate the anxiety state with your bedtime routine.
The concept of the ‘thought journal’ is a simplified journaling activity. If the idea of journaling and reflecting feels too challenging or effortful to do before bed, you can jot down some of your thoughts/emotions more casually in a ‘thought journal’ format, instead. Some find it comforting to jot down 3 meaningful experiences from that current day.
PMR is a widely studied and practiced deep relaxation technique, used to assist individuals coping with anxiety, depression, insomnia, and other debilitating conditions, such as chronic pain. PMR is based on the idea that mental relaxation can stem from physical calmness.
PMR is a technique that focuses on the body’s various muscle groups, and in tensing or tightening the individual muscle group, and then immediately relaxing that same area.
To practice this technique, do so lying in bed. You can close your eyes if this is comfortable for you. Start at your head and work down toward your feet, progressively. As you inhale, count up to 7-10 seconds, and simultaneously tighten your first muscle group (i.e. your shoulders), while inhaling. Hold this tension for a few seconds, then release and notice this muscle group relax and warm from the increased blood circulation.
Now, move onto the second muscle group, such as your upper arms, and repeat the same tense/release format. Aim to tense/release about 5-7 different muscle groups in total (again, start at your head and work your way down to your feet).
This technique distracts your mind from anxiety-based thoughts and allows your body to physically relax, one muscle group at a time. Ultimately, you will feel calmer and sleepier, and ready for your ZZZ’s…
If insomnia is affecting your daily life, leaving you exhausted, unfocused, or emotionally drained, it may be time to consult a psychiatrist. Occasional sleepless nights are common, but chronic insomnia—lasting weeks or even months—often signals underlying issues that require professional intervention. You should consider seeing a psychiatrist for insomnia if:
Our psychiatrists at Clarity Clinic specialize in understanding the mind-body connection and can provide a comprehensive approach to diagnosing and treating insomnia, often in collaboration with other mental health professionals.
Psychiatrists and mental health professionals offer a range of insomnia treatments tailored to address the root causes of insomnia. These may include:
Seeing a psychiatrist for insomnia doesn’t just focus on treating the insomnia symptoms—it’s about addressing the underlying causes and creating sustainable solutions for restful sleep. Whether through therapy, medication, or lifestyle support, a psychiatrist can help you regain control over your sleep and improve your overall quality of life.
If you or a loved one is struggling with insomnia, Clarity Clinic is here to help! We have multiple mental health clinics located throughout Chicago and offer the best online mental health services across Illinois. We truly make it simple for you to find the best psychiatrist in Chicago to meet your needs.
Head to our Loop, River North, Lakeview Belmont, Lakeview Broadway, Evanston, or Arlington Heights clinic to find the best psychiatrist near you or opt for one of our online psychiatrists and get the insomnia care you need from the comfort of your home.
We also offer therapy from leading licensed therapists and psychologists who specialize in a wide variety of issues, ensuring you can receive comprehensive, well-rounded mental health care—all in one convenient location! Book a consultation today for the best insomnia treatment in Chicago and Illinois.
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