Therapy for Insomnia: Debunking Common Misconceptions About Insomnia and How Therapy Can Help Sleep Disorders
Are you a night owl? Do you consider yourself a nocturnal that struggles to fall asleep or stay asleep? If you’re reading this, chances are you may know all too well that it is a lonely experience to have sleep related issues, especially conditions like insomnia.
In this blog post, I’ll go into detail about what insomnia can look like for some, what are some misconceptions society often perpetuates about insomnia, and ways that I help people struggling with insomnia symptoms as a licensed art therapist and licensed mental health counselor at Labyrinth Art and Wellness here in Maryland.
What Exactly is Insomnia?
Let’s start with the basics: Insomnia is not just about tossing and turning in bed at night. It is much more complex than that; insomnia involves your brain, hormones, and your environment. At its core, insomnia disrupts your sleep patterns making it hard to fall asleep, stay asleep, and sometimes a combination of both.
The brain tends to become overly active, making it difficult to switch it off and drift to sleep. Aside from hyperarousal, your body clock tends to get out of sync, throwing off your circadian rhythm. Nocturnals with insomnia also experience hormonal imbalances such as cortisol and melatonin which will interfere with sleep regulation.
The neuroscience behind insomnia shows us that there’s an imbalance and that our brain, body, and emotions are all craving more balance!
Common Misconceptions & Assumptions About Insomnia
Myth #1: “People with insomnia just need to try harder to fall asleep.” Oh if only it were that plain and simple! Insomnia is not about someone’s lack of willpower or effort- it’s about the complex interplay of physiological and psychological factors that impact the brain, hormones, genetics, and the environment.
Myth #2: “It’s probably just all in their head, right?” Sure, there’s a part of the brain that is impacted, but the roots of insomnia impact the brain functioning and the hormones. Insomnia is real and can be really daunting and lonesome to experience.
Myth #3: “Sleeping pills and medication is probably the only way to treat insomnia”: Medications can definitely help with falling asleep and staying asleep, but it is important to note that they are not always the only long-term solutions that one person may need, and some medications can come with side effects. It is important that your doctor, health care providers, nutritionist, and specialists working with you understand and validate your experience with insomnia, and work with you to recognize what your values and goals are for your mental and physical health.
Myth #4: “Children can’t get insomnia, only adults.” Insomnia actually can happen to children, teens, and adults. As children grow and develop, their sleep patterns can change. Issues such as nightmares, fears, or separation anxiety can disrupt their ability to fall or stay asleep. Certain medical conditions like asthma, allergies, ADHD, or gastrointestinal problems can interfere with a child's ability to get restful sleep. Insomnia can affect a child's mood, behavior, cognitive functioning, and overall well-being, just as it does in adults!
Myth #5 “Once you get it, you’re stuck with insomnia for life!” Insomnia will vary in severity and duration overtime. Some people may experience short-term insomnia due to specific stressors or life events, while others may have chronic insomnia that persists for longer periods. There are effective treatments and strategies available for managing and improving insomnia! Insomnia is often a symptom of underlying issues such as stress, anxiety, depression, medical conditions, or trauma. By addressing these underlying factors, individuals can often experience significant improvements in their sleep!
Solutions for Insomnia: What Can Actually Help
There are lots of ways to help treat insomnia. Here are some research-backed strategies that can help you, your loved one, or your little one struggling with insomnia.
Cognitive Behavioral Therapy for Insomnia (CBT-I): This therapy targets behaviors and thoughts that perpetuate insomnia, teaching techniques like stimulus control and sleep restriction.
Sleep Hygiene Practices: Simple habits like maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can make a big difference. Check out my blog post about sleep routine awareness here!
Mindfulness and Relaxation Techniques: Practices like meditation, deep breathing, or yes, even art therapy, can help calm your mind and prepare your body for sleep.
Addressing Underlying Issues: Sometimes insomnia is a symptom of deeper issues like anxiety, depression, trauma, OCD, or stress. Art therapy can help address these root causes!
Medication: Doctors can conduct a thorough evaluation to identify any underlying medical conditions or factors contributing to insomnia. In some cases, medications can be prescribed to help manage insomnia symptoms.
Nutrition: Nutritionists can help individuals identify foods and beverages that may interfere with sleep, such as those high in caffeine, sugar, or spicy foods that can cause indigestion. Proper hydration is important for overall health, including sleep. Nutritionists can advise on adequate fluid intake and recommend calming herbal teas or beverages that support relaxation! Nutritionists often work collaboratively with other healthcare providers, such as physicians, psychologists, therapists, and sleep specialists, to create comprehensive treatment plans for individuals with insomnia.
By combining these approaches tailored to your unique situation, you can reclaim your nights and wake up feeling more refreshed!
Art Therapy for Insomnia and Sleep Disorders
Art therapists use a variety of tools in the art therapy toolbox. For this post, I wanted to include a few examples of suggestions and recommendations that I bring into the therapy space with children, teens, and adult clients.
Mandala creation: Before bed each night, using your sketchbook, draw/trace a circle in the middle of the page. Use watercolors, pastels, or watercolor crayons to fill in the space with shapes, lines, colors, and forms to help promote mindfulness, grounding, and relaxation. It is so important that your brain relieves some stress and experiences the positive effects of artmaking, especially before you fall asleep at night.
Dream journaling: Keeping a visual journal where individuals can depict their dreams, feelings, or thoughts before bed can aid in processing emotions and concerns that may affect sleep.
Progressive relaxation with art: Combining relaxation techniques such as deep breathing or progressive muscle relaxation with art-making activities like drawing or painting can help reduce physical tension and promote a sense of calm.
Emotion expression through art: Encouraging individuals to express their emotions through art-making can help release stress and anxiety that may be interfering with sleep.
These are just a few interventions tailored to the individual's needs and preferences, available for a wide range of ages (children, teens, adults) and they aim to provide a creative outlet for processing emotions and promoting relaxation, ultimately supporting better sleep hygiene and quality. Working with a trained art therapist ensures that interventions are appropriately chosen and effectively implemented to address insomnia symptoms.
If you're struggling with insomnia, remember, you're not alone. Seek support from healthcare professionals who specialize in sleep disorders and embark on a journey towards better sleep and better health! Art therapy can be a wonderful addition for addressing underlying issues of insomnia, processing any vivid dreams/nightmares, and addressing your thoughts that arise in the middle of the night intrusively.
Here’s to better nights of sleep ahead,
Your Unofficial Neuroscience-Savvy Sleepy Advocate
Kristy Leone at Labyrinth Art and Wellness!
Wanting more support with sleep? Struggling with sleep disorders like insomnia, restless legs syndrome (RLS), nightmares, or other sleep-related issues? Are vivid dreams keeping you awake at night, and you need a place to reflect? Please reach out to Labyrinth Art and Wellness located in Baltimore County, Maryland. Kristy Leone, LCPC, LCPAT, ATR-BC specializes in helping overthinkers by day and nocturnals by night. You don't have to face sleep challenges alone - help is here for you when you need it! Head on over to my Art Therapy and my Walk-and-Talk Therapy webpage! Ready to learn more about how to begin art therapy? Fill out my contact form here!
Kristy Leone, LCPC, LCPAT, ATR-BC
Founder and Art Therapist of Labyrinth Art and Wellness, LLC
