Are you having a difficult time sleeping through the night? If so you’re not alone. There are many people who have a difficult time getting a full night’s rest. To help understand the possible causes of poor sleep patterns and what you can do to improve your sleep patterns, I have interviewed psychologist and hypnotherapist Loretta A. Gephart.
Tell me a little bit about yourself.
“I am the president of North Hills Psychological Associates, Inc. I am a Licensed Psychologist, a Certified Rational Hypnotherapist, a Collaborative Divorce Coach, a Parenting Coach and a Private Practice Business Coach, in practice since 1990. I received my Master’s degree in psychology from Duquesne University. I am experienced in a variety of therapeutic approaches, and have worked extensively with children, adolescents, adults, couples and families. I frequently work with clients in my practice who suffer from sleep problems through the use of psychotherapy, hypnotherapy, CES, progressive relaxation, meditation and stress reduction. My memberships include: Pennsylvania Psychological Association, Greater Pittsburgh Psychological Association, National Association of Masters in Psychology, The National Association of Cognitive-Behavioral Therapists, and the International Academy of Collaborative Professionals.”
What are some causes of poor sleep patterns?
“The causes of poor sleep patterns are frequent and varied. They can include medical issues such as sleep apnea, thyroid problems, menopause, hormonal problems, pain, snoring or other illnesses. Additional problems with sleep patterns can come from disruptions in the environment including a partner’s snoring, babies or young children, barking dogs or disruptive pets, too much light in the room, or a room temperature that is uncomfortable. Other causes of sleep problems can include changing sleep schedules due to changing work shift, napping during the day (beyond a 20 minute nap), caffeine intake (particularly close to bedtime), exercise too close to bedtime, or sleeping late in the morning. Emotional issues can also contribute to sleep problems. Anxiety often disrupts sleep through “what if” thoughts and worries. Depression can cause either too little sleep, or too much (sleeping to avoid uncomfortable thoughts or feelings). Stress can make it difficult to sleep since the mind tries to avoid forgetting things by running them over and over in the mind. According to a study by the Better Sleep Council 65% of us lose sleep due to stress, 32% of us lose sleep at least once each week, and 16% suffer from stress-induced insomnia. Financial problems are a prime source of sleep problems, particularly given the current economy. Worries about making ends meet, current events and the state of the world can take over the mind rather than allowing sleep. Family problems, conflicts, and worries about family members can make it difficult to sleep at times. Having too much to do can create an environment where sleep may be sacrificed for productivity. Having too little to do may encourage the individual to fill time with too much sleep. Alcohol, drugs and prescription medications can contribute to sleep problems as well. Additionally, a mattress or pillow that is uncomfortable can make sleep difficult.”
What types of impact can poor sleep patterns have on a person’s overall life?
“Poor sleep patterns can seriously disrupt an individual’s functioning in their everyday life, impacting health, happiness, relationships, work productivity and overall functioning. Without the necessary amount of sleep, mood, memory and cognitive functioning can all be compromised since it is during sleep that the brain consolidates the day’s learning into memory and helps to regulate and improve mood, learning and the ability to concentrate. During sleep the body is repaired and reenergized. Without sleep, the damage done to the body by stress cannot be repaired properly. An inappropriate amount of sleep can also increase your possibility of developing health problems such as obesity, diabetes, hypertension, cardiac problems and depression since during sleep the body secretes hormones that are essential in regulating growth, energy, metabolism and endocrine functioning. Studies have shown that even one night of sleep deprivation interferes with judgment, reaction time, alertness, memory, recall and reading performance. In fact, individuals with sleep apnea who consistently experienced sleep disturbances scored similarly in reaction timed tests as those who were legally intoxicated. Drowsiness from lack of sleep may be responsible for as many as 100,000 vehicle crashes and 1500 deaths related to driver drowsiness each year. Lack of sleep also affects mood by increasing irritability and anger, often contributing to conflicts. Sleep problems cause workers to be unproductive or absent from the workplace.”
How can someone improve his or her sleep pattern?
Developing a regular bedtime routine and schedule, going to bed and getting up at the same time each day can improve sleep patterns. Be sure to create a restful environment in the bedroom. A cool temperature is generally helpful, as is a dark room, absent of television or other distractions. Remember to avoid eating, and exercising within several hours of bedtime. Limiting caffeine, tobacco alcohol and drugs is important. Losing weight can decrease snoring and may eliminate health problems such as sleep apnea that can interfere with sleep. Spend some time outside each day during the daylight hours. Try to avoid reliance on sleep medications as they can have a rebound effect that can cause more serious sleep problems. Keep paper and pen at the bedside to note any thoughts that occur. This allows the mind to relax. Practice meditation, relaxation, visualization and deep breathing. Listen to calming music or a Sleep CD. Hypnotherapy can also be quite helpful in improving sleep patterns. Additionally, my office offers an FDA approved device known as Cranial Electrotherapy Stimulation, which has been shown to be helpful in the treatment of insomnia, as well as stress, anxiety and depression.
What type of professional help is available for someone who wants to improve his or her sleep patterns?
“Psychologists, psychiatrists or other therapists can be helpful to diagnosis and treat any emotional conditions that may be contributing to sleep problems, such as anxiety, depression or stress. These professionals can also teach progressive relaxation, and stress reduction techniques. Hypnotherapists can offer help with sleep problems through hypnotherapy. (Be sure that the hypnotherapist is a licensed mental health clinician). Primary Care Physicians are able to assess for medical contributors to sleep problems such as sleep apnea, thyroid problems, menopause, hormonal problems, pain, snoring or other illnesses. An evaluation at a sleep clinic may be recommended by your doctor in order to rule out sleep apnea. Blood work and/or referrals to specialists such as endocrinologists may be needed to evaluate for other medical conditions such as thyroid problems, menopause, or hormonal problems. A personal trainer could be helpful in creating a healthy workout routine since exercise, provided it is not close to bedtime, can dramatically improve sleep.
Thank you Loretta for doing the interview on how to improve sleep patterns. For more information on Loretta A. Gephart check out her website on www.nhpawellness.com, www.nhpa.com or www.coachtheparents.com.
Cited Sources:
http://www.bettersleep.org/onbettersleep/stress_sleep.asp
Recommended Readings:
How to Sleep Better
Sleeping at the Wheel
How to Get a Baby to Sleep Through the Night
