If you interviewed random people on the street and asked them what they think having insomnia means, most would answer that it has something to do with not sleeping.

However, it’s sometimes a misconception that insomnia sufferers can’t sleep.

Insomnia is not about sleep deprivation or an inability to sleep. It’s often more about feeling unsatisfied with your sleep.

In 1963, two high schoolers in need of a science fair project decided that they wanted to analyze what sleeplessness did to a person. One of them, Randy Gardner, went on to stay awake for 11 days straight, beating the world record.1

However, many sleep researchers now doubt this story, stating that studies show that parts of his brain were in fact sleeping throughout the experiment, even though it wasn’t obvious at the time.

If you deprive yourself of sleep, the brain finds small windows of opportunity to catch up. This process, called microsleep, occurs when your brain essentially goes to sleep for a few seconds at a time. You may still appear to be awake and even have your eyes open, but your brain isn’t taking in information like it usually does.

Microsleep may be driven by the same brain process that triggers normal sleep — 

. Your sleep drive is a sensation of “pressure” that builds up throughout your day. The longer you stay awake, the more pressure you will feel to fall asleep.

 In some cases, your homeostatic sleep drive may force your brain to go to sleep when you really need it. In fact, you may be more likely to experience microsleeps after just a single night of decreased sleep.

It may be comforting to know that the brain has a “safety mechanism” to protect itself when it doesn’t get enough rest.

People with insomnia may be experiencing microsleep or even deeper sleep without realizing it. You may feel like you spent all night lying awake, tossing and turning, but you likely unknowingly dozed off a few times, and your body probably got at least some of the sleep it needs.

While this may sound unlikely — it’s easy to feel convinced that you never slept — research backs up this idea. Studies have found that people with insomnia are more likely to believe they stayed awake longer and got less sleep than they actually did.

 or sleep state misperception. It occurs when you believe that you can’t sleep well, but when you undergo sleep testing, you discover that you are getting enough quality sleep.

 This tells us that insomnia is often rooted in how we feel about our sleep.

The DSM-5 — the so-called “bible” of psychology — defines insomnia as trouble falling asleep, staying asleep, or waking up too early. These problems need to exist at least three nights per week for at least three months.

However, there may be many people who aren’t happy with their sleep quality who don’t exactly fall into this strict definition. For some, the meaning of insomnia may be more related to whether they feel worried or stressed about sleep

The truth is that sleeping problems are often more about fear and worry about not being able to sleep than actual sleep deprivation.

 When you worry about your sleep, you may also consciously or subconsciously adjust your life around these fears. Rather than helping, this often worsens the problem.

The cure is simpler than you might think. If you find a way to change how you think about sleep, you may worry less and start to actually sleep through the night.

This is exactly why experts recommend cognitive behavioral therapy for insomnia (

) as the primary sleep treatment. CBT-I helps you analyze your beliefs about sleep and, if needed, change them so you can go to bed with less worry.

 This treatment is just as effective as sleep medication, doesn’t come with side effects that sleeping pills can bring, and is more likely to lead to long-lasting results.

To get started on your own CBT-I journey and finally address the root causes of your insomnia, fill out Dawn Health’s 

. One of our sleep coaches can help you pinpoint some of your sleep problem areas and help you start to confront your negative thoughts related to rest.

Keating, S. (2018, January 18). The boy who stayed awake for 11 days. BBC Future. 

https://www.bbc.com/future/article/20180118-the-boy-who-stayed-awake-for-11-days

Centers for Disease Control and Prevention. (2020, March 31). Negative impacts on sleep (continued). NIOSH Training for Nurses on Shift Work and Long Work Hours. 

https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/03.html 

Centers for Disease Control and Prevention. (2020, March 31). Sleep pressure: homeostatic sleep drive. NIOSH Training for Nurses on Shift Work and Long Work Hours. 

https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html 

Innes, C. R., Poudel, G. R., & Jones, R. D. (2013). Efficient and regular patterns of nighttime sleep are related to increased vulnerability to microsleeps following a single night of sleep restriction. Chronobiology international, 30(9), 1187–1196. 

https://doi.org/10.3109/07420528.2013.810222

Harvey, A. G., & Tang, N. K. (2012). (Mis)perception of sleep in insomnia: a puzzle and a resolution. Psychological bulletin, 138(1), 77–101. 

Lai, C., & Qiu, H. (2017). Paradoxical insomnia: misperception of sleep can be a tormenting experience. American Family Physician, 95(12), 770. 

https://www.aafp.org/pubs/afp/issues/2017/0615/p770.html

Substance Abuse and Mental Health Services Administration. (2016, January). Table 3.36: DSM-IV to DSM-5 insomnia disorder comparison. Impact of the DSM-IV to DSM-5 Changes on the National Survey on Drug Use and Health. 

https://www.ncbi.nlm.nih.gov/books/NBK519704/table/ch3.t36/

Cleveland Clinic. (2021, June 13). Sleep anxiety. 

https://my.clevelandclinic.org/health/diseases/21543-sleep-anxiety

Mayo Clinic. (2016, September 28). Insomnia treatment: cognitive behavioral therapy instead of sleeping pills. 

https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677

Rossman J. (2019). Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia. American journal of lifestyle medicine, 13(6), 544–547. 

There is a lot of misconceptions about what it means to be an insomniac. Learn what it means to be an insomniac.

What Does It Mean To Be an Insomniac? | Dawn Health

What Does It Mean To Be an Insomniac? What Most People Get Wrong About Insomnia

In the past, sleep was perceived to be a passive state where people lost consciousness for a number of hours until they woke. The reality is that the brain goes through several cycles of four different sleep stages. Each sleep cycle is between 

, we transition from a waking state into the lightest sleep cycle, and the brain starts preparing for a night of sleep. In stage 1 of sleep, our breathing and heart rate slow down, and our muscles relax.

After a few minutes, our brain moves into  

 of the sleep cycle, where brain activity slows, and our body relaxes further.

, is the deepest and most restorative. It is very hard to wake someone in this stage of sleep.

. During this phase, your brain is very active with dreams, but your muscles, except for your eye muscles, are relaxed.

Some people can experience strange sensations when falling asleep, especially when the brain moves between sleep stages. If you don’t know what they are, this can be a terrifying experience.

Our expert sleep therapists have no wait and can talk as soon as today. We take insurance in several states and have affordable self-pay options! You can learn about by clicking to our home page.

A tingling sensation in part or all over the body can make it hard to fall asleep. If you lie in the same position for an extended time, like when trying to fall asleep, you can constrict blood flow or pinch a nerve, causing a feeling of pins and needles or tingling known as 

 This type of tingling can often be relieved by changing your 

Some tingling sensations are related to chronic conditions; if you have concerns, discuss them with your medical providers.

Some people notice that their skin feels itchy when trying to sleep, called 

 Most people with chronic skin conditions say

, especially in the first two stages of sleep.

 is unknown, the skin can become drier and more irritated at night because of increased blood flow and water loss that happens at night.

Some medications, like antihistamines, can help reduce itching and help with sleep. Studies have shown that 

 like cognitivbehavioral therapy can help reduce the activating relationship to the symptoms of chronic itching.

 describe an irresistible urge to move their legs along with uncomfortable tingling sensations that are stronger at night than during the day and usually remit with movement.

Although the cause of RLS is unknown, treating underlying conditions associated with RLS can help. People with both RLS and an 

 often improve after taking supplemental iron.

Other medications, like muscle relaxants or drugs that increase dopamine in the brain, can help with the symptoms of RLS. Home remedies like massage, baths, and foot wraps can also help alleviate symptoms.

Falling Sensation When Trying to Sleep (Hypnic Jerks)

Have you ever been just about to drift off to sleep, and suddenly you get a feeling of dropping or falling and awake with a jolt? More than 

 (also known as hypnagogic jerks, brain zaps, or hypnic myoclonus).

Hypnic jerks occur during the transition between wakefulness and sleep. People describe feeling a sudden,brief jerk of the whole body and a sense of falling. The jerk can be a subtle muscle movement or a large muscle spasm. Some people may also 

 things during a hypnic jerk and can awaken with rapid breathing, a drumming heart, or sweating.

Hypnic jerks may feel scary, but they are nothing to worry about.

The exact cause of hypnic jerks is unknown, but scientists have some theories about their origin and function. They can be a reaction to a dream or different parts of your brain trying to go to sleep more quickly than other parts of the brain.

Some people may notice that they are more likely to experience a hypnic jerk with particular circumstances or triggers. Some triggers include:

 is a harmless sleep disorder where you hear a loud noise or explosive crashing sound in your head, that no one else can hear, as you fall asleep.

 increased heart rate and muscle twitching.16 Between 

have experienced an episode of exploding head syndrome.

Even though this syndrome is not associated with physical pain, it can cause fear and anxiety about sleep in those that experience it. 

 of an episode usually revolves around addressing anxiety and maintaining 

 is the unusual occurrence of waking up and being unable to move. During sleep paralysis, the part of your brain that keeps you from moving in your sleep still thinks you are asleep, while part of your brain has regained awareness of your surroundings.

Sleep paralysis happens when the brain is shifting from REM sleep, causing some people to experience hallucinations while they are still paralyzed. Most episodes end on their own after just a few seconds to minutes.

The fear people experience with this sleep disorder can cause anxiety and 

All of these sensations can be frightening, but these experiences are considered to be a harmless part of sleep. However, if you are experiencing these sensations frequently or avoiding sleep because of the anxiety it causes, you should contact a doctor.

Sleep is a complex biological process that still holds many mysteries. Most of us have experienced strange sensations while falling asleep. Although it can be a scary situation, the best approach is to recognize that this is just a part of sleep and try not to worry about it.

If you are struggling with sleep and think you might be experiencing insomnia, cognitive behavioral therapy for insomnia (CBT-I) is recommended as a first-line treatment by expert groups, including the American College of Physicians and the American Academy of Sleep Medicine.

CBT-I teaches you the skills to reframe your thinking and behaviors surrounding sleep. With CBT-I, you will learn more about sleep and your brain, decrease feelings of worry or frustration surrounding sleep and get support for changing your sleep habits.

 provides a comprehensive CBT-I program that can be accessed through an easy-to-use smartphone app. To discover whether CBT-I may be a good fit for you, fill out our 

Hartmann E. The 90-minute sleep-dream cycle. Arch Gen Psychiatry. 1968 Mar;18(3):280-6. doi: 10.1001/archpsyc.1968.01740030024004. PMID: 5638533.

National Institute of Neurological Disorders and Stroke. (2022, April 1). Brain Basics: Understanding Sleep. 

https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep

Shoen, S. (2022, March 11). Numbness in Hands While Sleeping: Why it Happens And What it Means. Sleep Foundation. 

https://www.sleepfoundation.org/physical-health/numbness-in-hands-while-sleeping

Roth Bettlach CL, Hasak JM, Krauss EM, Yu JL, Skolnick GB, Bodway GN, Kahn LC, Mackinnon SE. Preferences in Sleep Position Correlate With Nighttime Paresthesias in Healthy People Without Carpal Tunnel Syndrome. Hand (N Y). 2019 Mar;14(2):163-171. doi: 10.1177/1558944717735942. Epub 2017 Oct 11. PMID: 29020829; PMCID: PMC6436122.

Lavery MJ, Stull C, Nattkemper LA, Sanders KM, Lee H, Sahu S, Valdes-Rodriguez R, Chan YH, Yosipovitch G. Nocturnal Pruritus: Prevalence, Characteristics, and Impact on ItchyQoL in a Chronic Itch Population. Acta Derm Venereol. 2017 Apr 6;97(4):513-515. doi: 10.2340/00015555-2560. PMID: 27805720.

Lavery MJ, Stull C, Kinney MO, Yosipovitch G. Nocturnal Pruritus: The Battle for a Peaceful Night's Sleep. Int J Mol Sci. 2016 Mar 22;17(3):425. doi: 10.3390/ijms17030425. PMID: 27011178; PMCID: PMC4813276.

Lavery MJ, Stull C, Kinney MO, Yosipovitch G. Nocturnal Pruritus: The Battle for a Peaceful Night’s Sleep. International Journal of Molecular Sciences. 2016; 17(3):425. https://doi.org/10.3390/ijms17030425

Schut C, Mollanazar NK, Kupfer J, Gieler U, Yosipovitch G. Psychological Interventions in the Treatment of Chronic Itch. Acta Derm Venereol. 2016 Feb;96(2):157-61. doi: 10.2340/00015555-2177. PMID: 26073701.

Mayo Clinic. (2022, March 1). Restless legs syndrome. 

https://www.mayoclinic.org/diseases-conditions/restless-legs- syndrome/diagnosis-treatment/drc-20377174

Connor JR, Patton SM, Oexle K, Allen RP. Iron and restless legs syndrome: treatment, genetics and pathophysiology. Sleep Med. 2017 Mar;31:61-70. doi: 10.1016/j.sleep.2016.07.028. Epub 2016 Nov 10. PMID: 28057495; PMCID: PMC5334282.

Chiaro G, Calandra-Buonaura G, Sambati L, Cecere A, Ferri C, Caletti MT, Cortelli P, Provini F. Hypnic jerks are an underestimated sleep motor phenomenon in patients with parkinsonism. A video-polysomnographic and neurophysiological study. Sleep Med. 2016 Oct;26:37-44. doi: 10.1016/j.sleep.2016.07.011. Epub 2016 Aug 23. PMID: 28007358.

Summer, J. (2022, June 17). Hypnic Jerks. Sleep Foundation. 

https://www.sleepfoundation.org/parasomnias/hypnic-jerks

Sander HW, Geisse H, Quinto C, et al. Sensory sleep starts. Journal of Neurology, Neurosurgery & Psychiatry 1998;64:690.

Cheri Mah, Leslie West, Anahid Hekmat, 0807 Sleep-related hiccups: A case report of antidepressant associated hypnic jerks, Sleep, Volume 45, Issue Supplement_1, June 2022, Page A350, 

https://doi.org/10.1093/sleep/zsac079.803

Summer, J. (2022, April 13). Exploding Head Syndrome. Sleep Foundation. 

https://www.sleepfoundation.org/parasomnias/exploding-head-syndrome

Sharpless BA. Characteristic symptoms and associated features of exploding head syndrome in undergraduates. Cephalalgia. 2018 Mar;38(3):595-599. doi: 10.1177/0333102417702128. Epub 2017 Apr 6. PMID: 28385085.

Denis D, Poerio GL, Derveeuw S, Badini I, Gregory AM. Associations between exploding head syndrome and measures of sleep quality and experiences, dissociation, and well-being. Sleep. 2019 Feb 1;42(2). doi: 10.1093/sleep/zsy216. PMID: 30544141.

Sharpless BA, Denis D, Perach R, French CC, Gregory AM. Exploding head syndrome: clinical features, theories about etiology, and prevention strategies in a large international sample. Sleep Med. 2020 Nov;75:251-255. doi: 10.1016/j.sleep.2020.05.043. Epub 2020 Jun 10. PMID: 32862013.

Suni, E. (2022, March 11). Sleep Hygeine. Sleep Foundation. 

https://www.sleepfoundation.org/sleep-hygiene

Suni, E. (2022, June 24). What You Should Know About Sleep Paralysis. Sleep Foundation. 

https://www.sleepfoundation.org/parasomnias/sleep-paralysis

Denis D. Relationships between sleep paralysis and sleep quality: current insights. Nat Sci Sleep. 2018 Nov 2;10:355-367. doi: 10.2147/NSS.S158600. PMID: 30464663; PMCID: PMC6220434.

Edinger, J. D., Arnedt, J. T., Bertisch, S. M., Carney, C. E., Harrington, J. J., Lichstein, K. L., Sateia, M. J., Troxel, W. M., Zhou, E. S., Kazmi, U., Heald, J. L., & Martin, J. L. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of clinical sleep medicine, 17(2), 255–262. 

Strange sensations are normal when you are about to fall asleep. Learn about what might be the different causes | Dawn Health

Why You Feel Strange Sensations When You Fall Asleep

Why You Feel Strange Sensations When You Fall Asleep (Falling Sensation, Tingling, Jerking)

All bleary-eyed mothers have suffered the torture of disrupted circadian rhythms and disturbed sleep patterns and know that the postpartum period is really tough. For some parents, the constant awakenings and grueling three- or four-hourly feeding schedules can potentially turn sleeplessness into clinical insomnia. It’s important to know when to seek help.

Pregnancy-associated insomnia does not start after the delivery. One study found that 86% of the pregnant women involved in the study experienced poor quality sleep.

 Unfortunately, a woman’s sleep patterns can be affected as early as the first trimester.

As the pregnancy progresses, sleep disturbances often increase. By the third trimester 97% of women reported sleep disorders.

 Diaphragmatic pressure increases as a result of fetal development, causing abdominal discomfort. Women develop back pain and suffer leg cramps; restless leg syndrome becomes more intense; pressure on the bladder often causes multiple visits to the toilet at night; and hormonal changes further disrupt circadian rhythms.1 Increased estrogen, for example, causes the upper nasal passages to narrow, which can exacerbate snoring.

After delivery, the new-born’s sleep rhythms bring a new dimension to sleep disruption. New mothers often complain that they’re sleep-deprived but the problem is not sleep deprivation per se, but the disruption of the mother’s circadian rhythm during the first few months of the baby’s life.

During our evolution, we internalized the 24-hour cycle of our rotating planet in the form of circadian rhythms. These circadian rhythms drive the daily patterns of our physiology and behaviour. A person’s circadian rhythm is synchronized to the external environment, primarily by the light-dark cycle, and controlled via molecular clocks located in the hypothalamus. Disruption of circadian rhythms can have detrimental consequences for human health, especially mental health.

A baby’s circadian clock starts developing in the womb, and matures postpartum.4 Unlike adults, who have established circadian rhythms, babies sleep whenever they need to, which is most of the time during the first few weeks. Their sleeping rhythms are ultradian. An ultradian cycle is a recurring cycle within a 24-hour period, while a circadian cycle is one that takes place over 24 hours.

Babies have sleep-wake cycles between two and three hours long, and these cycles repeat several times during a twenty-four hour period. Due to immature hypothalamic neurodevelopment, which is the centre of circadian rhythm and sleep-wake regulation, newborns don’t distinguish between day and night in terms of sleep time.

 For adults who are used to being awake during the day and asleep at night, this blurring of day and night can be mental and emotional torture.

The optimal thing parents can do during the first few weeks is to adapt their sleeping patterns to their baby’s, in other words make peace with the fact that they’re going to follow an ultradian rhythm instead of a circadian rhythm. This is easier said than done, of course. External work and life pressures can make this adaptation very difficult. Plus, adults do not normally have ultradian cycles, so raising a new-born messes with adult biology.

Many parents who have to suffer the constant disruption of their circadian rhythms start feeling anxious about being woken up. The anxiety causes 

, which, in turn, exacerbates insomnia. Add to that our evolutionary tendency to be hypervigilant during postpartum, and it is no wonder the parents of new-borns battle to sleep.

Practical Sleep Tips for the Postpartum Period

If you have a newborn and have a hard time sleeping, these practical tips might come in handy.

Try not to fret about not getting enough sleep. Fretting makes insomnia worse because it causes hyper-arousal, which interferes with your sleep drive.

Sleep when you get a chance and adapt to your baby’s cycles. Put everything else on the back burner if you can. The weeks after birth are about surviving. Napping in the middle of the day is allowed, even recommended!

Sleep walking, sleep hallucinations, exploding head syndrome, hypnagogic jerks and sleep paralysis are all normal occurrences during postpartum. However, if you are concerned about any of these, speak to your doctor.

Let your baby sleep whenever he or she wants to. If you keep babies awake when they need to sleep, their bodies may go into hyperarousal.

Resist the natural urge to pick your baby up unless the child is clearly awake or crying. Picking up babies too soon can interfere with the maturation of their circadian patterns. Sometimes babies make movements that suggest they are awake, but they aren’t, so observe them before picking them up. Mothers’ night-time responses to their infants may affect crucial developments in the sleep-wake rhythm.

The Link Between Insomnia and Perinatal Depressive Symptoms

If you don’t find relief with  these tips, it could be beneficial  to monitor yourself carefully for symptoms of depression. We always recommend that you speak to your doctor about your concerns. A 2019 meta-analysis of nine studies, which involved 1992 women, found that because insomnia during the perinatal period is associated with depressive symptoms so it's essential that pregnant women should be screened for both insomnia and depression.

 In fact, not just mothers suffer from insomnia. A 2020 study found that insomnia and poor sleep problems are frequent amongst all family members in the weeks before and after the birth of a new baby.

If you feel that your things are getting out of hand, either for you or your family members, fill in our 

. The questionnaire takes you through a series of diagnostic sleep questions, which will give you insight into your insomnia.

cognitive behavioral therapy for insomnia 

(CBT-I), an evidence-based approach that treats insomnia by identifying and changing habits and thinking patterns that prevent you from falling asleep [

Tafşkiran, N. (2011) “Pregnancy and sleep quality”, Journal of Turkish Society of Obstetrics and Gynecology, 8 (3), pp. 181-7.

Helmi, A. et al. (1975). “The effect of oestrogen on the nasal respiratory mucosa: An experimental histopathological and histochemical study”, The Journal of Laryngology & Otology, 89(12), pp. 1229-1241. Doi: 10.1017/S0022215100081597.

Walker, W.H. et al. (2021) “Disrupted circadian rhythms and mental health”, Handbook of Clinical Neurology, 179, 259-270. 

https://doi.org/10.1016/B978-0-12-819975-6.00016-9

Escobar, C. et al. (2021) “Development of the circadian system and relevance of periodic signals for neonatal development”, Handbook of Clinical Neurology, 179, pp. 249-258. 

https://doi.org/10.1016/B978-0-12-819975-6.00015-7

Kuroda, M. et al. (2021) “Influence of mothers’ nighttime responses on the sleep–wake rhythm of 1-month-old infants”, Sci Rep., 11, article no. 24363. 

https://doi.org/10.1038/s41598-021-03717-7

Emamian, F. et al. (2019) “Link between insomnia and perinatal depressive symptoms: A meta-analysis”, Journal of Sleep Research, 28 (6). 

Baglioni, C. et al. (2020) “Insomnia and poor sleep quality during peripartum: a family issue with potential long term consequences on mental health”, The Journal of Maternal-Fetal & Neonatal Medicine. 

https://doi.org/10.1080/14767058.2020.1854718

Postpartum insomnia is a common experience for new parents because of disruptions caused by nightly feedings and bodily changes.

Understanding Postpartum Insomnia: A Guide for Parents | Dawn Health

Understanding Postpartum Insomnia: A Guide for Parents

We often take sleep for granted as part of our daily routine. What you may not know is that sleep is critical to our health. Sleep disorders affect the quality and quantity of a person’s sleep. Sleep disorders have short-term consequences like changes in mood, poor memory, and increased stress

. Long-term sleep disorders can have severe effects like high blood pressure, heart disease, and diabetes

If you struggle to get good-quality sleep, you aren’t alone.  Around 1 in 5 people have difficulty falling asleep or staying asleep

. If you have been considering talking to a doctor about your sleep, 

! You have taken the first step toward improving your sleep and your health. We take insurance in several states and have affordable self-pay options! You can learn about by clicking to our home page.

What Kind of Sleep Clinician Do You Need?

Sleep disorders can have many different causes. Many types of clinicians can diagnose and treat sleep disorders.

Physicians with an MD or DO can complete training to specialize in sleep disorders. They may also be certified by the American Board of Sleep Medicine (ABSM). These sleep specialists will review your medical history and symptoms. They can order sleep studies and check for medical issues like apnea. These doctors are usually part of a sleep center.

Our mental health and attitudes can have a significant impact on our sleep. Psychologists and psychiatrists can help you address thoughts and behaviors that interfere with sleep. Use this 

 to see if sleep therapy is a good fit for 

. Psychiatrists can also prescribe medications to help.

Neurologists treat disorders of the brain and nervous system. Some conditions like Alzheimer’s disease or epilepsy can cause sleep problems. Neurologists can help manage sleep symptoms as part of their care.

Otorhinolaryngologists or ENT doctors treat problems in the ears, nose, and throat. These problems can result in sleep disorder symptoms like snoring or apnea.

There are many different healthcare professionals that can help diagnose and treat sleep disorders, so where do you start to find one for you?

The best place to start is to talk to your primary care physician. See what kind of sleep clinician they recommend for you. They can give you a referral to a trusted local specialist.

You may also want to check with your insurance provider to find a clinician. Many insurance companies have a directory of “in-network” providers. You can also call to get more information.

An internet search can help you find local doctors who specialize in sleep medicine. Use keywords like “sleep specialist,” “sleep disorders,” or “sleep center,” and your location. You can search for ABSM sleep centers 

. Get recommendations from your social media contacts, friends, and family.

You can use internet searches to find online services. Online services are an excellent way to access more providers and they often cost less than in-person services. Thes services are available from the comfort of your own home or anywhere and anytime you need them. Online services can include live video sessions, easy-to-use apps, and more. You can check out Dawn Health’s online sleep therapy program 

, the reported cost of sleep studies performed in a clinic can range from $500 to over $3,000. Home sleep tests are less expensive but range in cost from around $150 to over $600. These prices will vary depending on whether you are paying out of pocket or using insurance. Costs with insurance will depend on your copays, deductibles, and "in-network" providers. Where you live can also affect the price.  Many patients will need to pay for a consult with their sleep doctor before a sleep test and to go over the results after the test. These consults usually range in price from about $150 to $300 or the specialist co-pay cost through your insurance.

Unlike sleep tests, sleep therapy is not a diagnostic test and is not always covered by insurance. Sleep therapy can be used as an alternative to medication, or alongside medication, for treating insomnia. Cognitive-behavioral therapy for insomnia (CBT-I)  is the preferred treatment recommended by the American Academy of Sleep Medicine (AASM)

.  The average cost for CBT-I is around $450, but one significant advantage of sleep therapy is the option to use an online service. In fact, online services, like 

, are significantly more affordable than in-person sessions.

Preparing for Your Sleep Specialist Visit

Before you visit a sleep specialist, you will want to track your sleep symptoms. Try keeping a journal or record for a few weeks, recording what you are experiencing. Take this with you to your appointment, so you don’t forget the essential details. You will also want to prepare any questions you have for the clinician. Some questions you may want to ask are:

If so, is a home sleep test enough, or will I need to go into a lab for a sleep study?

If I don’t need a sleep study, what are my options?

Can lifestyle changes, medication, or therapy help?

Could sleep therapy be the right solution for you? Use this quick 

Chung, K. F., Yeung, W. F., Ho, F. Y. Y., Yung, K. P., Yu, Y. M., & Kwok, C. W. (2015). Cross-cultural and comparative epidemiology of insomnia: the Diagnostic and Statistical Manual (DSM), International Classification of Diseases (ICD) and International Classification of Sleep Disorders (ICSD). 

(4), 477–482. https://doi.org/10.1016/J.SLEEP.2014.10.018 (https://doi.org/10.1016/J.SLEEP.2014.10.018)

Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. 

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Schutte-Rodin, S., Broch, L., Buysse, D., Dorsey, C., & Sateia, M. (2008). Clinical guideline for the evaluation and management of chronic insomnia in adults. 

Finding a Sleep Doctor in Your Location 

Is yours the type of family for whom sleep is an ISSUE – with capital letters? When you wake up in the morning, do you discuss your sleep – how you struggled to fall asleep, how many times a night you woke up, how you lay awake for hours, and how this lack of sleep is probably going to wreck your day?

If sleep is an issue in your family, then there is probably a 

 component to your insomnia. Sleep scientists divide factors contributing to insomnia into three categories (

predisposing, precipitating, and perpetuating

Does insomnia run in the family? Genes are amongst the most significant predisposing factors for insomnia. 