Insomnia

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November 2, 2021
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Insomnia is a condition where you struggle to fall asleep or struggle to stay asleep. The current guidelines define “struggling” as taking more than 30 minutes. When this occurs, many people are tempted to stay in bed and “wait it out” but this is actually not recommended because you risk associating the bed with the inability to sleep.


If you are struggling to fall or stay asleep, we recommend leaving the bedroom and reading a paper book or blue light filtered kindle type device. You should not put on television, go on your phone, or go for a run as these things will likely keep you up longer. The gold standard treatment for insomnia is a short course of cognitive behavior therapy for insomnia (CBTi). CBTi is usually up to 6 sessions of talking with a therapist specialized in insomnia who can help break bad habits and get to the root cause of the insomnia. CBTi has been shown to be more effective long-term than medication therapies.


Many people with insomnia have undiagnosed sleep apnea. They struggle to fall or stay asleep due to the underlying suffocation disease (i.e., sleep apnea). Most people with sleep apnea and insomnia have no idea they are suffocating throughout the night and only know that they wake up and cannot fall back asleep. For that reason, we would recommend getting a sleep study to further assess and if it is not sleep apnea, trying CBTi.

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israelxclub.co.il
May 1 ,2022

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נערות ליווי בתל אביב
April 13 ,2022

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