Q&A for How to Cure Insomnia

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How can I stop my insomnia?

Jeremy Bartz, PhD
Clinical Psychologist
Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.

Jeremy Bartz, PhD

Clinical Psychologist

Expert Answer

Avoid doing anything too stimulating or stressful on the computer (or phone) and don't watch scary or action movies that get your adrenaline going.

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Question

What are some ways I can treat my insomnia?

Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.

Marc Kayem, MD

Sleep Specialist

Expert Answer

If you have trouble falling asleep, limit any caffeine or alcohol you have in the evening since it could be keeping you awake.

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Question

I have had trouble sleeping for five nights now. I can sleep for about three hours per night, but when I try to sleep, all I can concentrate on is my heartbeat, which feels like it is pounding. Is this all in my head?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Anxiety and stress can make it hard to fall asleep. These may also explain your focus on your heartbeat. Try avoiding caffeine and alcohol. Stop using nicotine products if you use them. Be physically active, meditate, and reach out to family and friends. If maintaining a healthy lifestyle does not help quality of your sleep, see your doctor for a more in depth investigation of your sleep trouble.

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Question

A normal person takes like 5-30 minutes to fall asleep. But I find that sometimes it takes me 4-6 hours for me to fall sleep. I am pretty sure I do all the stuff to get my body convince to sleep but still it takes a very long time for me to sleep. What can I do?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Since you state that you do “all the stuff to get [your] body” to sleep, you may want to consult your doctor. They can review your health history and medications. They may be able rule out any other underlying conditions that might make it difficult for you to fall asleep. I also recommend that you keep a diary of your daily routines. Bring it with you to the doctor so that you can discuss your daily patterns with them.

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Question

What causes insomnia?

Jeremy Bartz, PhD
Clinical Psychologist
Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.

Jeremy Bartz, PhD

Clinical Psychologist

Expert Answer

Usually insomnia happens when you already have bad sleep habits, like lying in bed awake or watching TV in bed, and then something happens to throw your sleep off course.

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Question

Why is my insomnia getting worse?

Jeremy Bartz, PhD
Clinical Psychologist
Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.

Jeremy Bartz, PhD

Clinical Psychologist

Expert Answer

Usually that happens when your attempts to correct the insomnia are actually counterproductive, like just lying in bed awake when you can't sleep. That starts to create an association in your brain between the bed and feeling restless. Instead, try getting up and doing something relaxing for a few minutes. When you start to feel drowsy, go back to bed.

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