Insomnia: When You Just Can't Sleep
Episode Description
Are you struggling to get enough sleep each night? Maybe you have difficulty falling and staying asleep. You can't get comfortable. You feel anxious and your brain just won't shut off. According to the Sleep Foundation, over one-third of adults in the U.S. sleep for less than seven hours a night. Join Host Tim Unsinn and his guest, April Morris, LCSW, in this episode of "Mind Your Mind," as they discuss how insomnia can affect many other areas of your life, as well as practical tips to improve your sleep hygiene.What to Expect
- Learn how a lack of sleep can impact your life.
- Identify barriers that might be disrupting your sleep.
- Discover how to enhance your bedtime routine and sleep hygiene.
Resources: Learn More
The Sleep Fix: Practical, Proven, and Surprising Solutions for Insomnia, Snoring, Shift Work, and More, by Diane Macedo.
Sleep Like a Tiger (Caldecott Medal - Honors Winning Title) by Mary Logue and Pamela Zagarenski.
Things to Think About
- Do you suffer from insomnia?
- How is a lack of sleep affecting your life?
- What do you need to change in your routine to improve your sleep?
- Is it time to seek help from a therapist or other medical professional?
About the Hosts
April Morris, LCSW, provides therapy for adolescents and adults. She enjoys working with clients from all walks of life, and is honored to join them on their mental health journey and help them build skills to adapt to life challenges. She loves building relationships with people and is dedicated to helping them become their best selves.
Transcript
Insomnia: When You Just Can't Sleep
Featuring April Morris, LCSW, Dakota Family Services
Host Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to mind your mind.
TU:
Welcome to this episode of Mind Your Mind. Our guest is April Morris. April is an outpatient therapist in Fargo and provides therapy for those over 14, primarily adults. April, it's great to have you on Mind Your Mind. Our topic is insomnia. However, before we get to the topic, there's a question I love to ask all of our guests, and that is why do you do what you do?
April Morris:
It's a very rewarding job to get to be part of people's journeys and experiences and very humbling to be able to provide support to them. And I just can't imagine doing anything else.
TU:
I love the answer of helping others, taking 'em on their journey. I just love that. Thank you for that. Now the topic, this is a big one. This is a big topic. Insomnia. What is insomnia and why does it happen?
AM:
Sure. So insomnia is defined by people having difficulty falling asleep, staying asleep, frequent waking, waking early, not being able to go back to sleep. A lot of those sleep-wake issues. Of course, it can be challenged by other medical conditions. So when we are looking at insomnia, it is important to consider, have you talked to your primary care doctor? Have we ruled out other medical conditions/medications that could be causing these sleep issues as well? But we do know that it is its own beast to manage and can often be residual from anxiety and other mental health disorders, as well. So, you know, you're looking at either acute or chronic insomnia, right? Acute can be just a couple days to a few weeks. And chronic is really looking at, it happens three nights a week, at least, and over three months, and is impacting those areas of functioning, the relationships, work, school, health, ability to complete daily tasks.
AM:
So that's kind of the brief discussion of that. There's a lot of details that you can find on insomnia that we could talk about all day. So I'll try to keep it very condensed, but the reality is a third of Americans aren't getting the recommended number hours of sleep. For most adults, that's at least seven hours, if not a little bit more. That can vary by age ranges. So it's pretty relevant for all of us to really consider, are we getting the opportunities to sleep? Are we making those opportunities the best we can for sleep? And no matter what we do, if there's something getting in the way, how do we go and address our sleep issues? It impacts our overall quality of life, really. Fatigue, concentration, mood, headaches. We're at higher risk for accidents when we're not getting enough sleep. Memory. I had mentioned concentration, but even our memory and the irritability that can come just from not getting even one good night of sleep, I think people can usually tell that.
TU:
Right. And other people can tell that too, pretty quickly. Oh, you didn't get enough sleep last night. Why? Anyway, so that insomnia, it's broad. And I've heard you, you just mentioned a couple of different things that could be identifiers as though to what insomnia looks like. So now what can I do better to manage my sleep health? Because it is so big, what are some of the steps that I can do to maybe get seven hours of sleep or eight hours of sleep?
AM:
Yeah. You'll hear people talk about sleep health or sleep hygiene is the term a lot of clinicians might be using. The reality is just, how are we taking care of our bedtime routine, our sleep routine. So there are a lot of tips you can find out there. It's gonna be, you know, can we try to go to bed at the same time every night, with the same routine? The routine even being from do I brush my teeth first, and then I go to the bathroom and then I go change into my pajamas. The more consistent of a routine that you have, the better quality sleep, or your body's gonna prepare for sleep. It actually can know that you are getting ready to go to bed. Some of the other things to consider is do I have a nice, cool dark room?
AM:
Is it good for sound and not distracting from too loud of an environment? Can I avoid alcohol before bed? Caffeine? Even large meals are known to try to keep us awake a little bit. We gotta think about. Screen time is a big conversation, of course. They say, give or take an hour before bed, we should really be trying not to be on any electronics, not just our phones. There was connection to the blue lights and our phones decreasing melatonin production. Then they came up with a blue light filter, but then we're still like, well, we still need to not stimulate our brain before bed. So what's happening when we're scrolling, our brain is scrolling. So we really should just take that hour before bed to do our routine, read a book, something a little more low key.
TU:
Sounds like there's correlation between the, you know, has there ever been a time in, in life, in society where we are so mind busy with everything from the time we wake to the time we try to go to sleep and trying to unplug and trying to just train our mind, I guess, to, oh, this is, you know, brushing my teeth. That signals my mind, it's time to start to wind down. But if we have our phone in our hand or whatever's in our hand and we're brushing our teeth, we're just, it just seems like counterproductive.
AM:
Yeah. It can be, you're still doing too many things at once. You're not really mindfully in that moment, in those tasks for your body to say, oh, we're doing all of these things and it's time to shut down.
TU:
Right. So it's just a, it is a matter of routine, matter of training, but I guess probably the first step is knowing that if you've got insomnia, maybe you need to do something to address that. And looking for help looking for some, I mean, there, you mentioned early on, there are just so many ways, so many websites and apps that are available to help give us tips and training, but we may need to go past that. We may need professional help.
AM:
Yeah. And so I usually will tell people, track your sleep, make sure you're tracking what is happening. Is it difficulty falling asleep and why? You can't get comfortable? Is your bed uncomfortable? Can you not shut your brain off? Are you anxious at night? The more information we can identify as to what's the barrier to sleep, the better you can adjust your routine, your sleep hygiene, or get your training with therapy. So one of the therapy strategies is cognitive behavioral therapy that is specific for insomnia. It's called CBT-I, which is really cool, but it does look at how we manage our sleep. We explore the connection between the way we think, the things that we do, and the behaviors that contribute to the insomnia. It's a very specific regimen that people do over a course of a period of time.
AM:
And most providers on even the physical medicine side and the behavioral health side, agree that therapy for insomnia first is ideal when possible before medication. However, you can look at both of those options. When we look at when to reach out is again, it's impacting the areas of our functioning. It's problematic most of the time throughout the week. And we're really needing to figure out the cause. So the causes, if I backtrack to that for a second, I had mentioned talking to primary care about medical conditions, medications, but even your therapist is gonna ask, you know, what caffeine and alcohol intake? They're gonna ask you a lot about your sleep hygiene routine. And so again, the more you have tracked and understand of what healthy sleep looks like every night, you'll be able to address where those barriers are for sleep.
TU:
Yeah. I think of sugar too. That's another one that, you know, if you're having a little bit of chocolate before bed, that's got sugar and that may impact you differently than, you know, keeping you awake and things.
AM:
Yeah, it can. I think we just need to be really mindful about what we're putting in our body that hour before bed. What are we doing?
TU:
Awesome, great information, great stuff. Insomnia is such a broad topic and I really encourage you, if you're someone that thinks you may be in this, start investigating it. Again, there's so many resources available today. I think if you go through Dakota Family Services, our website too, there's a lot of resources there that you can check out.
TU:
April, thank you so much for joining us on Mind Your Mind; any final thoughts? Thanks for staying awake. I appreciate it. So that was great. So what do you do before we wrap up? I always have the final question. What do you do personally, to mind your mind?
AM:
I do try to make sure I get in my alone time and I have little kids that keep me busy and just to be able to recharge a little bit, as a mom. And when the weather's nice, of course, trying to get outside, be active, and be at the lake if I can.
TU:
Thank you so much. Appreciate your time. Appreciate your talent. Thank you for spending it with us.
TU:
Thank you for joining us for Mind Your Mind, a podcast presented by Dakota Family Services. You can't have health without behavioral health. Remember to mind your mind. For more information, links to additional resources, contact information, and much more, go to dakotafamilyservices.org.
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Are you feeling cooped up indoors? Join host Tim Unsinn and therapist Lucas Mitzel in this episode of Mind Your Mind as they discuss the importance of getting outside on your mental health. Learn about the benefits of green and blue spaces, activities you can do while outside, and how being outside can help improve symptoms of different mental health diagnoses.;
Dealing With Burnout
In this episode of Mind Your Mind, Tim Unsinn talks with psychologist Dr. Hannah Baczynski about the signs of burnout, how to prevent it, and how to know if your burnout is related to general life stressors or a mental health disorder. They also talk about the difference between fatigue and burnout, as well as how to support yourself and alleviate burnout when you’re experiencing it.;
Living with Chronic Illness
Many of us know someone who has been diagnosed with a chronic illness, or have been diagnosed with one ourselves. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how chronic illness can impact daily living and mental health, as well as how to seek support if you have been diagnosed with a chronic illness.;
Bipolar Disorder: Understanding the Highs and Lows
Although the term ‘bipolar’ is sometimes used as slang to describe someone who is moody or indecisive, true bipolar disorder is a complex and sometimes severe mental health disorder that affects the way a person thinks, feels, and behaves. In this episode of Mind Your Mind, host Tim Unsinn discusses bipolar disorder with nurse practitioner Amanda Daggett, touching on what the disorder is, what its symptoms look like, and how it can be treated.;
Social Media: Managing Emotions & Setting Boundaries
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
Understanding OCD
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Supplements in Psychiatry
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;