Let's talk about sleep and insomnia...
Do you agree or disagree to these statements ?
1. I need 8 hours of sleep to feel refreshed and function well during the day.
2. When I don't get the proper amount of sleep on a given night, I need to catch up on the next day by napping or on the next night by sleeping longer.
3. I am concerned that chronic insomnia may have serious consequences on my physical health.
4. I am worried that I may lose control over my abilities to sleep.
5. After a poor night’s sleep, I know that it will interfere with my daily activities on the next day.
6. In order to be alert and function well during the day, I believe I would be better off taking a sleeping pill rather than having a poor night’s sleep.
7. When I feel irritable, depressed, or anxious during the day, it is mostly because I did not sleep well the night before.
8. When I sleep poorly on one night, I know it will disturb my sleep schedule for the whole week.
9. Without an adequate night’s sleep, I can hardly function the next day.
10. I can’t ever predict whether I’ll have a good or poor night’s sleep.
11. I have little ability to manage the negative consequences of disturbed sleep.
12. When I feel tired, have no energy, or just seem not to function well during the day, it is generally because I did not sleep well the night before.
13. I believe insomnia is essentially the result of a chemical imbalance.
14. I feel insomnia is ruining my ability to enjoy life and prevents me from doing what I want.
15. Medication is probably the only solution to sleeplessness.
16. I avoid or cancel obligations (social, family) after a poor night’s sleep.
If you agreed with more than a few of these statements get in touch and lets arrange a time to chat because we can improve your insomnia is just a few sessions.
Pregnancy Insomnia affects 79% of expectant Mums and can affect them throughout all three trimesters. Sleep disorders are among the most widespread major problems experienced in pregnancy. Pregnancy Insomnia is when you have difficulty sleeping or you're not getting enough sleep when you have the opportunity to do so. Pregnancy Insomnia can be experienced in different ways.
You could be suffering from Pregnancy Insomnia if your symptoms include:
- Difficulty getting to sleep; finding it hard to nod off at night time
- Difficulty getting to sleep; finding it hard to nod off at night time
- Interrupted sleep or disturbed sleep. Awaking from sleep in the middle of the night; and sometimes finding it hard to get back to sleep.
- Awaking from sleep too early, and being unable to get back to sleep
- Not feeling refreshed by sleep – this is usually due to a disturbed sleeping pattern.
- Not being able to concentrate the next day due to a lack of sleep
- Feeling fatigued due to disturbed sleep
- Feeling irritable due to a lack of sleep
What are the causes of insomnia?
The main causes of insomnia are stress, anxiety, depression and excessive worry. Sometimes the insomnia only lasts for a short spell perhaps a few weeks ( this is called transient insomnia); in other more severe cases the insomnia or sleep difficulty can last for an extended period of time, perhaps months or even years (this is often referred to as chronic insomnia).
In many cases Insomnia can be maintained even after the initial cause of the stress and anxiety has passed. Once our sleep pattern is interrupted the insomnia or difficulty sleeping can become a focal point for anxiety, and the harder a person tried to get off to sleep, the less they are able to do so.
Pregnancy is one of the most important periods in your life. Despite pregnancy being a natural phenomenon, it is accompanied by many major changes, physically, emotionally, mentally and socially. These unknown and at times, uncontrollable changes, can create fears, worries and anxious thoughts in our minds. These thoughts set off the stress response in our bodies and that stress response further aggravates those anxious thoughts. Before you know it you are caught up in cycle that seems impossible to break.
High stress levels in pregnancy can:
- Shorten your sleep duration
- Produce poor sleep
- Increase the time spent awake at night
Poor sleep can be common in pregnant women throughout all three of the trimesters. Each trimester can bring about a new set of concerns or magnify those that are already there. The knock on effect of poor sleep feeds in to your day-to-day stress levels and you can easily find yourself in habitual cycle, feeling helpless to break it.
Evidence indicates that serve loss of sleep in pregnancy can be associated with adverse pregnancy outcome such as:
- Prenatal depression
- Gestational diabetes
- Abnormal length of labor
- Cesarean delivery
- Alteration in fetal growth
- Preterm birth
Lack of ability to sleep throughout pregnancy can be avoid by reducing your fears, worries and anxious thoughts. You can reduce your symptoms by using purposeful hypnosis. Hypnosis like many other products and services out their provides a 'sticky plaster' and reduces the symptoms but does not deal with the cause.
Our Complete Guide to Hypnobirthing contains MP3's that will assist you with you sleep. Our hypnobirthing MP3's focus on relaxation and re-framing your thoughts for a more relaxed and comfortable nights sleep. .
Alternatively, you can deal with the root cause of you anxiety and eliminate anxious thoughts from your mind for good with The Anxiety Breakthrough Formula which incorporates a framework from CBTi.
We do this by learning how you unwittingly maintain and create your anxiety. This self insight is invaluable not just for your sleep during pregnancy, but also managing your baby's birth and the many new challenges being a new Mum will bring. Gaining self insight now will help you to view any new situations with perspective and reduce the amount of stress you carry in your body. The Anxiety Breakthrough Formula is a unique programme that sets you up for a positive birth and positive truly empowering start to motherhood.
CBTI for Pregnancy Insomnia & Sleep Problems in Pregnancy
If you are having trouble sleeping get in touch with me today by booking a completely complimentary call, during the call we can find out what's going on and plan the best way forward for you.
Book a time to chat here: https://sarahbrent.as.me/letschat
Read Kath's story here...
“I was so down [with my insomnia] when i started with Sarah but I was put completely at ease. Only a few weeks later i feel a different person! Definitely worth it.
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Palagini, L et al. Chronic sleep loss during pregnancy as a determinant of stress: impact on pregnancy outcome. Sleep Med (2014),http://dx.doi.org/10.1016/j.sleep.2014.02.013