A whole-person approach to healing sleep and insomnia challenges—mind, body, and nervous system support as well as practical tips and tools.

Most people will experience insomnia at some point in their lives, for many different reasons. Whether your sleep difficulties are longstanding or newly emerging, disrupted sleep can significantly impact both physical health and psychological well-being, including mood, thinking, concentration, and emotional regulation. Untreated short-term or chronic insomnia may contribute to a wide range of difficulties affecting daily functioning, relationships, work performance, and overall quality of life. The good news: insomnia is highly treatable. With the right strategies and support, most people can restore healthy sleep patterns and rebuild confidence in their ability to sleep.

Common Symptoms of Insomnia

• Increased depression, sadness, or low mood

• Increased anxiety, restlessness, or nervousness

• Heightened body sensations, aches, pain, or muscle tension

• Feeling tired, drained, or worn out during the day

• Irritability, agitation, emotional reactivity, or numbness

• Difficulty concentrating or focusing

• Increased mistakes or accidents

• Avoidance of usual activities

• Reduced productivity

• Increased risk of physical health problems

If you are struggling with insomnia, you are likely very familiar with these experiences.

What Contributes to Insomnia & Disrupted Sleep

Insomnia is rarely caused by a single factor. It typically develops through an interaction of biological, psychological, and lifestyle influences.

Common contributors include:

• Uncomfortable or overstimulating sleep environment

• Daytime napping

• Screen use close to bedtime (phone, computer, TV)

• Eating too close to bedtime

• Circadian rhythm disruption (travel, jet lag, shift work)

• Chronic stress and overactivation

• Adrenal and cortisol dysregulation

• Work, financial, family, or relationship stress

• PTSD and nightmares

• Depression (including early-morning awakening)

• Anxiety disorders

• Grief and loss

• Medical conditions (chronic pain, GERD, asthma, diabetes, thyroid disorders, neurological conditions, cancer, heart disease, etc.)

• Prescription and over-the-counter medications

• Caffeine or alcohol use

• Sleep apnea or breathing disorders

• Hormonal shifts (perimenopause, menopause, postpartum)

• Aging-related sleep changes

• Family history of sleep disorders

How Insomnia Becomes a Cycle

Over time, many people begin to associate bed with wakefulness, frustration, and worry rather than rest. This creates anticipatory anxiety about sleep, which further activates the nervous system and worsens insomnia.

This is not a personal failure. It is a learned pattern—and learned patterns can be unlearned.

Practical Strategies to Reduce Insomnia & Improve Sleep

Small, consistent changes can make a meaningful difference.

Daily Sleep-Supporting Habits

• Keep your bedroom dark, quiet, and cool

• Avoid caffeine and alcohol in the evening

• Do not nap during the day

• Avoid going to bed extremely hungry or overly full

• Establish a consistent bedtime and wake time (including weekends)

• Use your bed only for sleep and intimacy

• Exercise regularly, ideally earlier in the day

• Create a wind-down ritual (reading, stretching, bath, calming music)

• Reduce screen exposure 1–2 hours before bed

If You Can’t Fall Asleep

• If you’re awake about 20–30 minutes, get out of bed and do something calming (low light, no screens)

• Return to bed when sleepy

A Powerful Shift: Stop Fighting Insomnia

One of the most important and counterintuitive skills in insomnia recovery is surrendering the struggle.

Trying to force sleep increases arousal.

Instead:

• Allow wakefulness without battling it

• Say internally: “I’m resting, even if I’m not asleep.”

• Let your body decide when sleep comes

Paradoxically, when you stop fighting, sleep pressure often builds more naturally.

You cannot control sleep directly—but you can create the conditions for sleep to emerge.

Challenge Unhelpful Sleep Beliefs

Common belief:
“I cannot function unless I get 7–8 hours of sleep.”

More accurate belief:
“I prefer good sleep, but I can still function even when sleep is imperfect.”

You have likely lived, worked, traveled, and performed adequately on little sleep before. Removing catastrophic thinking reduces performance anxiety and helps restore natural sleep.

Helpful sleep mantra:
“I know how to sleep. I’ve slept before. I will sleep again.”

When to Seek Professional Help for Insomnia

If insomnia persists despite behavioral changes, professional support can be extremely helpful.

Evidence-based treatment options include:

• Cognitive Behavioral Therapy for Insomnia (CBT-I)

• Psychotherapy addressing stress, anxiety, trauma, or depression

• Medical evaluation when appropriate

• Short-term medication in select cases

The American Psychological Association recognizes behavioral sleep medicine as a specialty area.

CBT-I focuses on:

• Sleep tracking

• Stimulus control

• Sleep scheduling

• Cognitive restructuring of unhelpful beliefs

• Relaxation training

CBT-I does not require stopping sleep medication to begin, and many clients later reduce medication under medical supervision.

Insomnia, Depression, and Anxiety

Sleep disturbance is both a symptom and a driver of depression and anxiety. Research shows that improving sleep often leads to significant improvements in mood, concentration, motivation, and emotional stability.

When sleep improves, many other symptoms soften.

Relaxation & Nervous System Regulation Techniques

• Diaphragmatic breathing

• Progressive muscle relaxation

• Guided imagery

• Mindfulness meditation

• Body scanning

• Gentle stretching

Clients who feel “tired but wired” often benefit most from nervous-system-based approaches.

You Can Learn to Sleep Again

Insomnia is not permanent.

With proper support, many people:

• Rebuild trust in their body

• Reduce nighttime anxiety

• Fall asleep more easily

• Wake less often

• Feel more rested

You do not have to suffer alone.

Insomnia Therapy & CBT-I in New York (Telehealth)

If you are struggling with insomnia, disrupted sleep, or nighttime anxiety, I offer integrative, trauma-informed therapy and CBT-I-informed approaches through secure telehealth.

Together, we work to:

• Identify contributing factors

• Reduce arousal

• Rebuild healthy sleep associations

• Restore confidence in sleep

Sleep is not something you force.
Sleep is something you allow.