Most people have trouble sleeping every now and then. In fact, insomnia is the most common sleep problem in the U.S.
InsomniaMost people have trouble sleeping every now and then. In fact, insomnia is the most common sleep problem in the U.S.This short-term problem might last a few days to a few weeks. It might be caused by traveling across time zones or doing shift work, but insomnia that happens at least 3 nights a week for 3 months or longer is called chronic or long-term insomnia. It can be a sign of an underlying health problem, emotional stress, or even a mental health condition such as depression.Poor sleep can also be caused by where you sleep and by certain medicines.SymptomsSymptoms of insomnia may include trouble falling asleep, waking up during the night and not being able to go back to sleep, waking up too early, feeling tired or sleepy during the day, problems with concentration and memory, irritability, anxiety, or depression, and increased errors and accidents.TreatmentShort-term insomnia often goes away on its own. In time, your sleep cycle may simply reset itself.If insomnia becomes a long-term problem, you may need to see your healthcare provider. Your healthcare provider may first suggest some behavior changes. These may include relaxation techniques such as progressive muscle relaxation, guided imagery, and breathing exercises.Another treatment choice is cognitive behavioral therapy, or CBT. This therapy helps you change how you think about sleep. You can learn these techniques on your own, or you can see a cognitive behavioral therapist. Some programs are available online. Sleep medicines.If these methods are not enough, you may need over-the-counter or prescription sleep medicines. It's important to see your healthcare provider to discuss which medicine might be right for you.Medicines are usually only a temporary form of relief, and they can have side effects. They can make you feel groggy the next day. They can also interact with other medicines you may be taking, and they can be very addictive. Over time you can build up a tolerance to sleeping pills. This means you may need to take more of them to help you sleep, and if you stop taking them, your insomnia can return and be worse than before.Tips for good sleepSleep hygiene is a term often used to describe ways to improve your sleep habits.One tip for good sleep hygiene is to get regular exercise during the day but don't exercise within a few hours of bedtime. Vigorous activity boosts endorphins, which can make falling to sleep difficult.Another tip is to stay away from caffeine, nicotine, and alcohol near bedtime. Caffeine and nicotine are both stimulants. Alcohol may make you sleepy, but it can interfere with your sleep cycle.If you can't fall asleep after about 20 minutes, get up and do something else that helps you relax such as reading a book. Like clock watching, lying in bed worrying about sleep makes it harder to go to sleep.Here are other helpful tips to help you fall asleep.Keep your bedroom quiet and dark and at a comfortable, cool temperature.Wind down at least 30 minutes before bed.Don't take naps because they can interfere with your normal sleep pattern.Don't eat a large meal or spicy foods before bed. These can cause indigestion and make it harder to fall asleep.Turn your alarm clock around so you can't see it from your bed. Watching the clock can make you feel anxious about not sleeping.Turn off all electronic devices in your bedroom. The light from TVs, cellphones, laptops, and tablets can keep you awake.Use your bed only for sleep and sex, and finally, wake up at the same time every day even if you didn't sleep well the night before.What we have learnedMaking behavior changes can help treat insomnia. True or false?The answer is true. Behavioral changes such as practicing breathing exercises can help you sleep.Sleeping too much is a symptom of insomnia. True or false?The answer is false. Insomnia means having trouble falling asleep, staying asleep, or waking early.Sleep hygiene means paying attention to things that improve your sleep habits. True or false?The answer is true. One sleep tip is to not take naps because they can interfere with your normal sleep pattern.
Date Last Reviewed: 10/01/2020
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