Sleep drive (in white above) rises the longer you stay awake. There are two biological forces that help you fall asleep. Things like sleeping in or napping to catch up, drinking more caffeine, or worrying if we’ll able to sleep the next night. We can get in the way of that repair when we do things to compensate for a night of poor sleep. The clock is pretty smart, and it usually resets itself if we let it go about its business. The clock is set by neurohormones like melatonin, cortisol, and about a dozen other chemicals that rise and fall over a 24 hour cycle. Sounds kind of arbitrary, but there’s some logic to those limits, and it has to do with the most common cause of insomnia.ĬHRIS AIKEN: When things are going well, our inner clock corrects itself after a night of poor sleep. At least 3 nights out of the week, for at least one month.When your sleep is such poor quality that you don’t feel rested even when you get it.īut all of us have a rough night from time to time, and insomnia is only a disorder when it happens repeatedly, and here we have numbers:.When you wake up in the middle of the night or early morning and can’t fall back asleep.
When it takes more than half an hour to fall asleep.
CBT FOR INSOMNIA HOW TO
KELLIE NEWSOME: No one has perfect sleep, but how do you know when your sleep system is so broken that it needs repair? In this podcast, we’ll teach you how to repair your sleep, but first lets clarify what it means to have a broken sleep system, or as doctors call it – primary insomnia. Listen to the podcast or open in your podcast store Share it with your patients or – if you’re like the 1 in 4 of us who suffer from insomnia – try it yourself. Today, a special patient edition of the Carlat Psychiatry Podcast – A seven-step guide to better sleep.
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