NQ Insomnia Clinic

Think of job crafting like customisation. It’s the way we shape or tweak our work to align with our strengths and values – it also boosts wellbeing. Learn more about how you can use your tasks, relationships and thoughts to get more from your job. https://psychweek.org.au/2021-resources/

𝐂𝐨𝐧𝐬𝐞𝐪𝐮𝐞𝐧𝐜𝐞𝐬 of losing sleep

Most people assume that loss of sleep causes their mental and physical abilities to decline. Although sleep loss can temporarily reduce our performance and feelings, our abilities are unchanged.

Research on sleep deprivation shows that the body has a remarkable tolerance for sleep loss and can restore our feelings and best performance following recovery sleep.

Sleep can tolerate being denied or reduced over several days. Sleep pressure will inevitably build up and increase the chances and ease of falling asleep. It is this increased sleep pressure that interferes with our motivation to do anything other than sleep and interferes with tasks we try to complete in competition with this sleep pressure.

𝐏𝐚𝐫𝐭 𝟐 - How much sleep do we need?

Most of the restorative effects of a night’s sleep come during the first three to five hours when most deep sleep occurs. Sleep scientists have called this 𝒄𝒐𝒓𝒆 𝒔𝒍𝒆𝒆𝒑.

Research shows that it’s possible to function normally during the day if you obtain your core sleep and that people with insomnia typically obtain their core sleep every night despite believing they have obtained much less sleep.

No-one functions at peak levels 𝒆𝒗𝒆𝒓𝒚 day and 𝒂𝒍𝒍 day – it’s normal to have variations in performance and mood. For example, it usually takes 20-30 minutes after waking to feel reasonably alert.

It’s also normal to feel drowsy after lunch-time. Even after a sleepless night, people normally cope quite well even while feeling tired. A good sleep period usually puts us right back on track.

𝐏𝐚𝐫𝐭 𝟏 - How much sleep do we need?

Sleep to some extent adapts to an individual’s circumstances and the amount needed varies from person to person.

The average amount of sleep an adult needs is 𝒂𝒃𝒐𝒖𝒕 seven to eight hours, but can range from five to ten hours per day. The need for sleep reduces by about an hour and a half as people age from their twenties through to their seventies.

Judgement on whether you are getting enough sleep depends on how well you feel and function while awake. If you don’t feel sleepy and fatigued and then your sleep is adequate, even if it is not the average length of time.

Sleep Week! 😴😴
Wednesday's fact - TRUE OR FALSE?!

Medication helps you sleep better?!

There are many risks associated with using medication to treat sleep difficulties.

Occasionally, medication may be required for a short period (three to five days). However, sleep medication should always be used with extreme caution as it has many side effects and only provides symptomatic relief.

Long-term use of sleep medication is 𝗡𝗢𝗧 recommended as it may cause sleep that is more shallow, often making sleep problems worse and actually lead to long-term insomnia.

The evidence is clear that non-drug therapies are more likely to be successful than long-term use of medication and provide longer lasting benefits. In fact, the worlds peak sleep medicine institutions such as the American Academy of Sleep Medicine, recommend 𝗔𝗚𝗔𝗜𝗡𝗦𝗧 using drugs as the first line of treatment to overcome sleep difficulties (insomnia).

The therapy recommended for first-line treatment of insomnia is Cognitive-Behavioural Therapy.

Are you having trouble with sleep? Call our clinic to book an appointment with Andrew at NQ Insomnia Clinic📲 4772 2815

Sleep Week! 😴😴

Tuesday's fun fact!!

Sleep to some extent adapts to an individual’s circumstances and needs. Sleep needs vary from person to person. The average amount of sleep for an adult is about seven to eight hours, but sleep needs can range from five to ten hours per night. The need for sleep declines by about an hour and a half in people aged from their twenties to their seventies. Judgement on whether we are getting enough sleep depends on how well we feel and function during the day. If we do not feel sleepy and fatigued, then our sleep is adequate, even if it is not the average length of time.

Are you having trouble with sleep? Call our clinic to book an appointment with Andrew at NQ Insomnia Clinic📲 4772 2815

It's Sleep Week!! That's right up our alley!! 😴😴

We thought we'd take advantage of this week by giving you fun sleep facts every day!

Myth or Fact? 🤔🤔

Blue screen light will delay your sleep?

Bio fact: Bright blue light in the evening can delay the human body clock. However, the intensity of the blue light needed to delay body clock needs to be really, really bright.

Physics fact: In Australia, outside brightness is roughly 20,000 lux on a cloudy day and it gets up to 100,000 lux on a sunny day.

Medical fact: The devices demonstrated to effectively modify individuals body clocks in Bright Light Therapy use blue light of at least 500 lux.

Tech fact: Research has found that iPads on the highest brightness 40 cm away from teenagers’ faces produce about of 80 lux (Gradisar et al 2014)

Conclusion: Blue screen light from electronic devices is not bright enough to delay your sleep.

Myth Busted!! 😆

What is Insomnia?

Insomnia can be described as having difficulty falling asleep, frequent or prolonged awakenings during the night and early-morning awakenings. People with insomnia experience unrefreshing sleep and distress associated with impaired daytime functioning. Over time, the concept of bedtime and sleeping can become strongly associated with feelings of anxiety.

Merry Christmas from the City Psychology Townsville & NQ Insomnia Clinic team! Be safe & have a wonderful day 🎅🏼🎄

🎄🎄Merry Christmas 🎄🎄

We hope your day is filled with lots of love, laughter, and cheer 😊

From the City Psychology Team ❤️

🚨 IMPORTANT RESOURCES 🚨

We know the Christmas period can be hard for many, whilst our office is closed for a short break from this Friday 18 December, we like to recommend the following contacts if you are seeking help.
If you have any questions or concerns regarding your appointments in the new year, please email us at 𝐫𝐞𝐜𝐞𝐩𝐭𝐢𝐨𝐧@𝐜𝐢𝐭𝐲𝐩𝐬𝐲𝐜𝐡𝐨𝐥𝐨𝐠𝐲𝐭𝐬𝐯.𝐜𝐨𝐦.𝐚𝐮 & we will action on our return on Monday 4th January 2021.

🚨 IMPORTANT RESOURCES 🚨

We know the Christmas period can be hard for many, whilst our office is closed for a short break from this Friday 18 December, we like to recommend the following contacts if you are seeking help.

If you have any questions or concerns regarding your appointments in the new year, please email us at 𝐫𝐞𝐜𝐞𝐩𝐭𝐢𝐨𝐧@𝐜𝐢𝐭𝐲𝐩𝐬𝐲𝐜𝐡𝐨𝐥𝐨𝐠𝐲𝐭𝐬𝐯.𝐜𝐨𝐦.𝐚𝐮 & we will action on our return on Monday 4th January 2021.

[𝙋𝙡𝙚𝙖𝙨𝙚 𝙛𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙨𝙘𝙧𝙚𝙚𝙣𝙨𝙝𝙤𝙩 𝙤𝙧 𝙨𝙖𝙫𝙚 𝙩𝙝𝙞𝙨 𝙞𝙢𝙖𝙜𝙚 𝙛𝙤𝙧 𝙮𝙤𝙪𝙧 𝙧𝙚𝙛𝙚𝙧𝙚𝙣𝙘𝙚]

Christmas Trading Hours - NQ Insomnia Clinic will be closed from COB Friday 18th December and reopening Monday 4th January. 🎅🎄

- NQIC Healthy Sleep Tip #3

S*x, sleep, s*x, sleep, s*x and sleep are the only things that you should do in your bed and bedroom. Do not use it for activities such as watching TV, eating, social media, working, playing computer games, smoking, talking on your mobile phone, sudoku, or problem solving. If you don't sleep well and are doing any of these then just STOP. If you can't stop by yourself, go and see a sleep psychologist for help.

- NQIC Healthy Sleep Tip #2

Sleep is a primary biological drive like hunger and thirst. If you don't get enough, your sleep drive will eventually force you to sleep whatever you are doing, even if that's operating a car or an oil tanker ( ) . Humans are the only creatures on earth that intentionally deny themselves sleep. Trouble falling or staying asleep is most likely caused by your behaviour and thoughts, NOT your biology. Insomnia is absolutely fixable with the right treatment. If you're sleeping poorly, talk to your GP about a referral to a sleep psychologist.

- NQIC Healthy Sleep Tip #1

Sleeping well starts with a consistent sleep schedule. Most important is the time you time wake and get out of bed - NOT the time you go to bed. If you're not satisfied with your sleep, pick a wake up time that you stick to EVERY DAY and stop hitting the snooze button. ⏰

It's from 8 - 14 November. We'll be sharing some tips! 🧠 (Image supplied: Australian Psychological Society)

𝗗𝗶𝗱 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄... you don't need a referral to see our team at NQ Insomnia Clinic?! You are welcome to self refer or if you speak to your GP, you may be eligible for a Mental Health Care Plan, which makes you eligible for a Medicare Rebate. 🧑‍⚕️

Call us on 07 4772 2815 if you have any questions, our reception team will be happy to help!

𝗪𝗵𝘆 𝘀𝗲𝗲 𝗮 𝗽𝘀𝘆𝗰𝗵𝗼𝗹𝗼𝗴𝗶𝘀𝘁 𝗳𝗼𝗿 𝘀𝗹𝗲𝗲𝗽?
Psychologists are mental health experts specifically trained to help people manage & resolve problems with their thinking, behaviour & emotions. Psychologists with experience and expertise in Cognitive-Behavioural Therapies for Insomnia (CBTI) are well placed to offer excellent treatment for people experiencing insomnia, poor sleep and related health problems.

𝗦𝗟𝗘𝗘𝗣 𝗣𝗥𝗢𝗕𝗟𝗘𝗠𝗦 😴 can develop & persist for a range of reasons, sometimes associated with lifestyle factors or other health conditions. Did you know we can help treat the following sleep problems:

- Insomnia
- Daytime sleepiness
- Shift work
- Nightmares
- Coping with CPAP
- Body clock alignment

Today is - remember to prioritise your mental health & sleep!

Meet Andrew!

Andrew is NQ Insomnia Clinic’s Director & Psychologist. With a Master Degree in Clinical Psychology & has conducted post-graduate clinical research in cognitive-behavioural therapy for insomnia at Flinders University.

Andrew has practiced psychology for over 13 years & worked in sleep for 10 years, he has a special interest in treating people with sleep problems & related issues including adjustment to shift work, anxiety & trauma.

We’re new around here! 👋

If you’re not sleeping well, then you’ve come to the right place. NQ Insomnia Clinic offers sleep psychology treatment for people who want to sleep better. We’re located here in Townsville, co-locating at City Psychology Townsville. We have the ability to offer sleep therapy services for people of all ages across the community. If you have any questions, send us a message or want to know more - head over to our website: https://nqinsomniaclinic.com.au

It's now easier to call NQ Insomnia Clinic.