Insomnia is a very common condition that can worsen (or appear) during pregnancy for a number of reasons ranging from hormone fluctuations to physical discomfort. The Insomnia and Sleep Institute of Arizona is home to the “Top Doc” in the region, as voted for six consecutive years by peers and colleagues. We are staffed by sleep specialists who concentrate on sleep medicine and are proud to serve you as the Face of Sleep Medicine in the Phoenix area. Here, you’ll enjoy access to unprecedented staffing levels including multiple sleep specialists, a physician assistant with a Masters in Sleep, nurse practitioners trained in sleep medicine, and two clinical psychologists focused on cognitive behavior therapy (CBT) for insomnia. In fact, regardless of pregnancy status, CBT-I is often the most effective, safest, and recommended approach for treating insomnia before escalating treatment to the use of medications.
A recent study published in University of California San Francisco Magazine found that, in a randomized clinical trial that included over 200 pregnant women, those who underwent CBT-I experienced a “significantly greater” improvement in their insomnia compared to others. However, CBT-I did not only improve their insomnia symptoms. Many who are pregnant or postpartum have reported signs of depression, often triggered by poor quality sleep. CBT-I was shown to help with 66 percent of those with insomnia which, in turn, also helped with depression symptoms. The lead research reports that the findings are especially exciting because they were not targeting depression and anxiety symptoms. “This was a sleep intervention,” says the researchers, “but it suggested broader benefits for these women’s psychological functioning and well-being.”
Treating Insomnia Holistically
Another recent study found that mindfulness awareness training is also very beneficial in reducing insomnia symptoms. Researchers from Singapore became interested in this approach due to the very long wait times for CBT-I specialists in the region when it comes to treating insomnia—but that is not an issue at The Insomnia and Sleep Institute, where you have access to a CBT-I specialist. Still, taking a comprehensive and holistic approach to sleep disorders is often beneficial. Mindfulness can also be a part of CBT-I and includes bringing awareness to present thoughts, bodily sensations, and feelings. It is also a practice of accepting experiences with no judgment or reaction. Mindfulness has long been a means of stress reduction, improving well-being, and treating physical and mental health issues.
The mindfulness-controlled study for insomnia compared a Sleep Hygiene, Education, and Exercise Programme (SHEEP) to a Mindfulness-Based Therapy for Insomnia (MBTI). There were 127 participants, 50 – 80 years old, who were randomly assigned to one of the two programs. Both programs lasted eight weeks, with two-hour sessions per week. The results showed that MBTI was more effective in minimizing symptoms of insomnia compared to SHEEP. These participants also said they noticed improvements in their overall lives when they got better sleep.
Sleep Hygiene for Insomnia
Good sleep hygiene is important for everyone and should not be overlooked. The SHEEP participants were informed about sleep biology, were taught how to make changes to their environment and habits, and learned how to self-monitor their sleep behaviors. Some exercises, such as stretching and breathing, were also introduced.
The MBTI group underwent mindfulness exercises including body scans, seated meditation, mindful eating and movement, and a group talk on experiences. Mindfulness activities were directly targeting sleep issues, and these participants were also taught good sleep habits (sleep hygiene). At the end of the study, the MBTI group fell asleep faster, stayed asleep for more of the night, and diminished hyperarousal. The full results are published in Psychological Medicine.
Start Treating Your Insomnia Today
Whether you’re pregnant or not, insomnia can be a real concern and negatively affect every part of your life. Insomnia is connected to a failure to turn off the fight/flight system at bedtime, and can often be triggered by stress—including pregnancy. Insomnia can be acute or chronic, with the latter often connected to the development of poor sleep habits and attitudes about sleep. The behavioral strategies used in CBT-I can help to correct these sleep habits while helping to develop flexible strategies to handle insomnia events.
Are you struggling with insomnia or any type of sleep disorder? Help is available at The Insomnia and Sleep Institute. For the fastest response, complete the online form right now or call the office to schedule a consultation with a sleep expert.
