Sleep problems treatment

During the treatment, we look for the cause of your sleep problems, what is bothering you and how this affects your daily life. We also analyse your sleep pattern and examine which factors in your lifestyle may be maintaining or worsening your sleep problems. Are there any tensions, what are your habits, what is your eating pattern, do you exercise enough, etc.

We also examine whether you may suffer from other mental health issues, such as depression or an anxiety disorder. Poor sleep can be both the cause and the consequence of mental health issues.

Therapy can also help if your insomnia is caused by a life-changing event that is difficult for you to process, such as the death of a loved one, a divorce, or a dismissal.

Practical tips for sleep problems

If you suffer from insomnia, the practical tips below can help you sleep better.

1. Ensure your bedroom is quiet, cool and dark.
2. Get up at about the same time every morning, including weekends.
3. Do not stay in your bed for more than 8-9 hours, even if you have had a bad night’s sleep.
4. If you can’t sleep in 30 minutes, get out of bed and do something that relaxes you. Then try to sleep again.
5. Avoid naps during the day.
6. Exercise moderately intensively for 30 minutes every day, preferably outdoors (walking, cycling, gardening, etc.).
7. Do not drink alcohol or caffeinated drinks in the evening.
8. Do not consume a heavy evening meal.
9. Do not exercise intensively just before going to sleep.
10. Relax before going to sleep, such as reading, doing puzzles, relaxation exercises, etc.
11. Do not use a smartphone or tablet for at least one hour before going to sleep.
12. Only use your bed for sleeping, so don’t watch television in bed.

Perhaps you can sleep better with the above tips. If this does not work, it is wise to ask for psychological support to help you solve your sleeping problems.

Therapies for sleep problems

Depending on the nature of the problems, a psychologist can apply different forms of therapy during the conversations.

Cognitive behavioral therapy assumes that your thoughts influence your behavior and your feelings. During the therapy, we analyse the cause of your sleep problems and which negative thinking and behavioral patterns maintain your sleep problems. With the help of exercises you will learn how to reverse these negative thoughts so that you sleep better. For example: ‘how do I get through the night, I will be awake for hours again’ can then be replaced by ‘I do a relaxation exercise and fall asleep’. You will also learn to identify factors that contribute to your sleep problems.

With the help of Mindfulness you can learn to deal differently with feelings and thoughts that hinder your sleep. Mindfulness exercises have a relaxing effect, so that feelings of restlessness before going to sleep disappear and you will worry less.

Breathing and relaxation exercises can also be used to ensure that you sleep better. It is a good way to reduce stress and tension and has a positive effect on the quality of your sleep.

It is possible that one form of therapy is used, but a combination of different types of therapy is also a good option. At the start of the treatment process, you discuss with your therapist which form of therapy is best for you and your symptoms, and what feels comfortable for you. In this way, the treatment is tailor-made, so that you feel seen, heard and helped by us.

Contact Psychologen Amsterdam

Do you recognize your symptoms and do you need help or do you just have a question about the treatment of your sleep problems? Then call for an appointment or send a message to Psychologen Amsterdam.