Can’t Sleep? Let’s Talk About Insomnia, Stress, and Finding Rest Again

Do you ever find yourself lying awake at night, staring at the ceiling, wondering why sleep just won’t come? Insomnia can feel like a frustrating loop—especially when your mind is racing with worries or you’re stressed about work, relationships, or just life in general. You’re not alone. Insomnia is one of the most common sleep issues, and it often comes hand-in-hand with anxiety, stress, and sometimes even the pressure of trying to sleep.

In a TED talk by Dan Kwartler, he talks about how insomnia often starts with stress—maybe about unfinished work, relationship concerns, or even the anxiety of not sleeping itself. It’s easy to get stuck in this loop. But the good news is, with a little help, you can break it.

Why Mental Health and Sleep are So Connected

Our mental health and sleep quality are deeply connected. When life feels overwhelming—whether it’s work stress, family dynamics, or relationship challenges—it’s hard to just “switch off” and drift into sleep. Anxiety can keep your body on high alert, and the more you try to sleep, the harder it feels to actually fall asleep.

That’s where Cognitive Behavioral Therapy for Insomnia (CBT-I) comes in. CBT-I is a structured approach that helps people get to the root of their insomnia by addressing both the thoughts and behaviors that keep them awake. It’s a method that doesn’t rely on medication, but instead teaches you tools to manage stress and reframe your relationship with sleep.

How CBT-I Works to Break the Insomnia Cycle

CBT-I gives you practical tools to help you regain control over your sleep. Here’s a peek into what it can look like:

1. Changing Negative Thoughts About Sleep: Many people have fears around sleep, like “If I don’t get at least seven hours, tomorrow will be a disaster.” CBT-I helps you identify and gently challenge these beliefs. Over time, you’ll learn to approach sleep in a more relaxed way.

2. Adjusting Sleep Behaviors: CBT-I includes actionable strategies to improve your sleep environment and habits. Techniques like stimulus control (using the bed only for sleep) and sleep restriction (limiting the time you spend in bed) help retrain your body to associate bed with sleep.

3. Creating a Better Sleep Routine: Sometimes, even small changes to your routine can make a big difference. Keeping a consistent sleep schedule, winding down before bed, and limiting late-night caffeine are all part of what’s called “sleep hygiene.” These tips might sound simple, but they’re powerful tools in helping you relax and prepare for sleep.

Why CBT-I Might Be Just What You Need

CBT-I isn’t just about fixing sleep—it’s about understanding the underlying stress and thoughts that are keeping you awake. Unlike sleep medications, which only work temporarily, CBT-I offers long-term relief by tackling the root causes of insomnia. If you’re dealing with stress-induced insomnia or feel that your mind just won’t slow down, CBT-I provides a practical, lasting approach to sleep.

When to Reach Out for Support

If you’ve tried everything and still find yourself tossing and turning, it might be time to seek support. Working with a counselor who understands the ins and outs of insomnia, anxiety, and stress can help you move forward. In my practice, I integrate CBT-I and stress management counseling to support people who are ready to reclaim their nights and improve their overall well-being.

For those of us in Vancouver, finding a counselor who’s not only trained in CBT-I but also understands the impact of stress, relationships, and cultural factors on sleep can make a huge difference.

Getting Back to Restful Sleep

Insomnia doesn’t have to be a life sentence. With the right tools and support, you can break free from sleepless nights and finally get the rest you need. CBT-I is a proven approach that helps people change their relationship with sleep, reduce stress, and ultimately find peace at night.

If you’re ready to explore how CBT-I could help you, let’s talk. Together, we can work through what’s keeping you up and find a way to bring restful sleep back into your life.