Falling and staying asleep
Difficulty falling asleep, repeated waking, waking too early or unrefreshing sleep.
Sleep and emotional distress
Psychological support when emotional distress affects sleep.
Worry, tension, low mood or a difficult period can make it harder to fall asleep, stay asleep or feel rested. Poor sleep can in turn increase irritability, anxiety and concentration problems.
A sleep difficulty does not by itself confirm insomnia disorder. Sleep may also be affected by schedules, substances, medication, pain, physical illness or another sleep disorder requiring medical assessment.
Sessions available in English and Spanish
A two-way relationship
How sleep and emotional distress interact.
Stress can make relaxation difficult and increase mental and physical arousal at bedtime. Anxiety may turn sleep into a test to pass, while depression can be associated with either insomnia or sleeping more than usual.
Worrying about the consequences of not sleeping, repeatedly checking the time or constantly changing schedules may then maintain the difficulty.
More than counting hours
What needs to be considered.
Arousal and rumination
Worry, planning, memories or fear of not sleeping when night arrives.
Daytime impact
Tiredness, irritability, sleepiness, poor attention or reduced performance.
Schedules and habits
Frequently changing sleep times, spending long periods awake in bed or compensating in ways that disrupt the pattern.
Substances and medication
Caffeine, alcohol, cannabis, stimulants, sleeping tablets and some medicines can affect sleep.
Understand what maintains the problem
How therapy may help.
Assessment considers the sleep pattern, emotional distress, schedules, coping strategies and daytime impact. A brief sleep record may help when it does not become another source of monitoring.
Address worry and rumination
Develop different responses to thoughts that increase night-time arousal.
Restore regularity
Create realistic and consistent timing cues and routines.
Reduce the struggle with sleep
Change behaviours that associate bed with frustration, monitoring or effort.
Address underlying distress
Work with anxiety, stress, low mood, grief or conflict interfering with rest.
Coordinate or refer
Persistent insomnia may require specific cognitive behavioural therapy for insomnia —CBT-I— or medical and sleep-specialist assessment.
Consider other causes
When to seek medical assessment.
Seek medical advice when the problem lasts for months, substantially affects daily life or occurs with loud snoring, breathing pauses, gasping, uncomfortable leg sensations, injuries or unusual behaviour during sleep, sudden sleep attacks or severe daytime sleepiness.
Pain, physical illness, pregnancy, menopause, shift work, medication and substance use should also be considered. Do not drive or operate machinery when sleepiness makes this unsafe.
Sleeping very little without feeling tired, together with unusual energy, racing thoughts, elevated or irritable mood or impulsivity, should not be treated as ordinary insomnia and needs prompt medical or mental-health assessment. Psychosis, immediate danger or suicide risk require urgent care.
Córdoba and online
Sessions in English or Spanish.
Sessions are available in English or Spanish, in person in Córdoba, online or in a hybrid format when appropriate.
Support is available in English and Spanish.
Frequently asked questions
Frequently asked questions about sleep and emotional distress
These answers do not replace individual and healthcare assessment of a sleep problem.
01Does sleeping badly mean I have insomnia?
Not necessarily. Short-term sleep difficulty can follow stress, schedule changes or life events. Assessment of insomnia considers persistence, opportunity for sleep and daytime impact.
02Can anxiety stop me from sleeping?
It can increase arousal, rumination and monitoring. However, sleep problems should not automatically be attributed to anxiety without considering other causes.
03Is sleep hygiene enough?
It may help, especially with recent difficulties, but persistent insomnia often needs more specific treatment. CBT-I is the standard psychological treatment for chronic insomnia.
04Should I take sleeping medication?
A medical professional must prescribe, review and discontinue sleep medication. Do not start, alter or stop sleeping tablets or anxiety medication by yourself.
05When do I need a doctor or sleep clinic?
When the problem persists or seriously affects daily life, or there are breathing pauses, gasping, severe sleepiness, sleep attacks, uncomfortable movements, night-time injuries or other physical symptoms.
06Can I have online sessions in English?
Yes. Sessions are available in English and Spanish, in person in Córdoba, online or in a hybrid format.
Sources and further reading
Sources and further reading
References used to prepare this information.
Pulso en Cauce
Finding direction can begin with a conversation.
The first session is a brief, free and no-obligation meeting to get to know each other, answer questions and consider whether this space feels right for you.