Approximate reading time: 4 minutes

by Rohan G. (Intern)

Rohan was asked by his supervisory team to keep session notes in order to provide a step by step account of Aria’s journey. These notes not only reflect Aria’s commitment to each strategy but also highlight the challenges and triumphs she encountered along the way.

Week 1: Sleep Hygiene Education and Environmental Adjustments

Success: Aria established a regular bedtime and optimized her sleep environment by making her room dark and quiet. She also started using earplugs to block out noise, which improved her sleep environment significantly.

Struggle: She found it challenging to adjust to a strict bedtime routine and avoid stimulating activities before bed. Aria also had to experiment with different earplugs to find the most comfortable ones.

Week 2: Electronic Device Management

Success: Aria noticed a quicker onset of sleep after reducing her screen time before bed and using night mode on her devices.

Struggle: She initially found it difficult to cut back on social media and emails in the evening, which caused her some anxiety.

Week 3: Caffeine and Substance Use Reduction

Success: She successfully reduced her caffeine intake, especially in the evenings, and moderated her alcohol consumption.

Struggle: Aria faced caffeine withdrawal symptoms like headaches, which made the first few days quite challenging.

Week 4: Stress Management Techniques

Success: She began practicing mindfulness meditation, finding that it helped to calm her mind before sleep.

Struggle: Aria found it somewhat difficult to incorporate these practices into her busy schedule consistently.

Week 5: Diet and Exercise Plan

Success: Aria started eating more balanced meals and initiated a moderate exercise routine; she found that this enhanced her overall energy levels.

Struggle: Changing her diet, particularly cutting down on sugary snacks, was a tough adjustment.

Week 6: Cognitive Behavioural Therapy for Insomnia (CBT-I)

Success: Aria found that engaging in CBT-I helped her to address negative thoughts and behaviours affecting her sleep.

Struggle: She found it emotionally demanding to work through deep-seated beliefs and habits; this required significant effort.

Week 7: Regular Follow-ups

Success: Regular check-ins with her therapist helped Aria to track her progress and make necessary adjustments.

Struggle: She sometimes felt disheartened by the pace of progress but was encouraged to persist by her therapist.

Progress and Timeline for Overcoming Insomnia

Aria experienced a mix of successes and challenges with each intervention. Aria says she is feeling better since taking these gradual steps to overcome her insomnia.

By week 7, Aria noticed considerable improvements in her sleep quality. However, completely overcoming insomnia might take a longer time, depending on various individual factors. In general, one could realistically expect the process to take several weeks to a few months to achieve significant improvement . Aria will need ongoing support, adapted strategies, and regular follow-ups to help her continue her progress towards better sleep.

Rohan’s notes above meticulously document Aria’s weekly progress, highlighting both the successes and challenges she faced. Now, in her own words, Aria shares her reflections on what it was like for her to work through the steps of the insomnia treatment plan. Her narrative expresses her heartfelt appreciation after overcoming her insomnia.