Can’t Get Enough Z-Z-Zs?

Can’t Get Enough Z-Z-Zs?

A Sleep Therapist Can Help

Can’t sleep? You’re not alone. Half of us suffer from insomnia at least once a week. Insomnia can make it difficult to fall asleep, stay asleep, or cause you to wake up early and be unable to go back to sleep.

Inability to sleep is frustrating, and it can also lead to health issues like diabetes, hypertension, weight gain, mental health disorders and accidents on the road and at work.

If you’ve tried everything and nothing seems to help, cognitive behavioral therapy for insomnia (CBT-I) may be the solution. In just a few sessions with a Sleep Medicine Specialist, you can:

  • Learn to control or eliminate thoughts and worries that keep you awake.
  • Develop good habits that contribute to better sleep.

Unlike sleeping pills, CBT-I helps you overcome the underlying causes of your sleep problems. It can benefit nearly anyone, whether they can’t sleep due to insomnia, pain, restless leg syndrome, or something else.

Studies show CBT-I is more effective than prescription sleep medication and continues to be effective even one year after treatment.

Your Health Plan covers any qualified provider, although you may save money with an Aetna provider. Look for one on, click on Medical Benefits, then Using Preferred Providers Outside of Alaska or All of Alaska, and select the “Aetna Choice POS II (OpenAccess)” network, then search for a Sleep Medicine Specialist.

Get a Better Night’s Sleep

Adults need at least 7 hours each night for optimal health. Try these strategies to get all the sleep you need.

  • Avoid large meals and/or alcohol before bed.
  • Be physically active during the day, outside if possible.
  • Cut back on caffeine, including coffee, sodas, and chocolate.
  • Go to bed and get up at the same time each day, including weekends.
  • Turn off screens (phones, tablets, TVs, etc.) 30 minutes before bed.
  • Turn your bedroom into a dark, quiet, cool sanctuary.
  • Unwind with soothing music, a good book or meditation.
  • Use sleep medication sparingly and only for a short time.
  • Quit smoking. (Nicotine is a stimulant that can interrupt sleep.)

Try the “Good Night! Get Better Sleep!” self-paced digital program through Health Fitness. There’s no cost to you. Log in at or call (877) 290-9992. (Medicare Prime Retirees are not eligible.)

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