What type of professional should I consult for insomnia?

Question

I have insomnia. I have always had sleep problems with phases of highs and lows. It has gotten worse lately. I would like to meet with a professional but I don't know where to go because I don't want to take any medication other than melatonin. I don't have a family doctor. I don't have any indicators of a mental health disorder, I'm doing fine despite that, my mood is stable. However, I have ADHD and the lack of sleep has a big impact on my concentration and energy level. In short, I have been thinking about going to private sleep therapy. I know there is such a thing, but in my research, I mostly find clinics for sleep apnea.

Naji-tom Samaha · Accepted Answer

Hello Mrs, Cognitive-behavioural therapy with a psychologist or psychotherapist can greatly help sleep disorders. Most group insurances cover this type of service. The most important thing is to look at non-pharmacological measures to improve sleep hygiene and quality. Here are a few of them: At least 1 hour before bedtime, turn off any type of screen: computer, phone, TV, and handheld readers too. Most of them emit a type of light that is stimulating. Regardless of bedtime, I suggest getting up at the same time each day, which will help establish a sleep routine eventually. Keep the bedroom for sleeping and intimacy only. No reading, work, or TV in bed. This way, the body will associate the bedroom with sleep as soon as you enter it. Never look at the clock during the night as this can be a great source of stress Avoid naps during the day, and avoid stimulants like coffee as much as possible, especially in the afternoon. If you've been in bed for 15 minutes and still can't fall asleep, I suggest you get up, go to the kitchen or living room for a few minutes, and then return to the bedroom. This can have a reset effect. If you have a lot of worries, write them down in a notebook or journal at night, so you can be reassured that they won't be forgotten and that you can address them the next morning. These strategies can take up to 2 weeks to implement, so take your time, gradually, be patient and willing too. I hope I've been of some help to you, and if you have any other questions, please don't hesitate to ask! Tom Samaha, pharmacist