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QuestionWhat should I do if I can't sleep?
Allison Broennimann, PhDDr. Allison Broennimann is a licensed Clinical Psychologist with a private practice based in the San Francisco Bay Area providing psychotherapy and neuropsychology services. With over a decade of experience, Dr. Broennimann specializes in in-depth psychotherapy to provide solution-focused treatments for anxiety, depression, relationship problems, grief, adjustment problems, traumatic stress, and phase-of-life transitions. And as part of her neuropsychology practice, she integrates depth psychotherapy and cognitive rehabilitation for those recovering after traumatic brain injury. Dr. Broennimann holds a BA in Psychology from the University of California, Santa Cruz, and an MS and Ph.D. in Clinical Psychology from Palo Alto University. She is licensed by the California Board of Psychology and is a member of the American Psychological Association.
Clinical PsychologistIf you can't fall asleep after 30 or 45 minutes, it's recommended to get up and go do something else until you get tired. Some people will have a separate bedroom where they can go and work on things during times that they can't sleep so that their partner or children can stay asleep. -
QuestionHow do I wind down at night?
Jeremy Bartz, PhDDr. 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.
Clinical PsychologistFirst, prep for your wind down—get everything in order so you can just get into bed. Make your bed and pull the sheets back, take a shower, put on your PJs, and brush your teeth. Then, do whatever it is that helps you wind down, like watching a relaxing TV show. When you start to feel drowsy, you can go straight to bed without doing anything else. -
QuestionDo I need to go to bed at the same time every night?Jeremy Bartz, PhDDr. 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.
Clinical PsychologistYou should have a general sleep time, but that needs to be flexible. If it's 10:00, for instance, and you start to feel drowsy at 9:15, you don't have to fight through and stay up. On the other hand, if it's 10:00 and you're still awake, you might sit up a little longer until you start to feel drowsy. However, do get up at the same time every morning. If you sleep in, it's like giving yourself jet lag. And don't take any naps. -
QuestionWhat if I go to bed but I can't sleep?Jeremy Bartz, PhDDr. 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.
Clinical PsychologistGive yourself about 15 minutes—don't stare at the time; just use your internal clock. If you haven't fallen asleep after 15 minutes, get back up and do something relaxing until you feel drowsy. If you just lie there awake, you're making an association with your bed and wakefulness, and it's going to be harder to fall asleep. -
QuestionWhy can't I fall asleep when I try to?Jeremy Bartz, PhDDr. 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.
Clinical PsychologistIf you're trying to fall asleep, it's very unlikely that you're going to be able to do it. Wait to go to bed until you feel drowsy. If you don't fall asleep right away, think about something positive or relaxing, and sleep will be more likely to happen. -
QuestionHow do I stay positive when I can't sleep?Jeremy Bartz, PhDDr. 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.
Clinical PsychologistIf you find yourself thinking catastrophic thoughts like, "This is really awful," or "I'm never going to sleep again," challenge that. You can miss a night or two of sleep and actually still function. Instead, remind yourself that even if you don't sleep that night, you'll probably have an amazing night of sleep the next night, as long as you don't nap the next day. -
QuestionIs insomnia dangerous?Jeremy Bartz, PhDDr. 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.
Clinical PsychologistMissing a night of sleep isn't necessarily a problem. However, if you go several nights without sleep, or if you feel really unsteady, it's a good idea to call in sick to work, and don't drive or operate heavy machinery. -
QuestionWhat if I never sleep again?Jeremy Bartz, PhDDr. 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.
Clinical PsychologistEven if you have a hard time falling asleep, eventually, you're going to hit a wall. When that happens, you're going to get a really great night's sleep, so just look forward to that. Just make sure that you don't sleep during daytime hours, because that's going to mess up your sleep for the next night.
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