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Insomnia concerns

Contents of this page:

Illustrations

Insomnia concerns
Insomnia concerns

Alternative Names    Return to top

Sleep issues; Difficulty falling asleep

Information    Return to top

Insomnia is difficulty falling or staying asleep. In many cases, it can be relieved with a few simple behavioral changes or medication. Talk with your health care provider if you have any of the following symptoms:

Here are some simple tips to get a better night's sleep:

  1. If possible, go to bed and wake up at the same time each day.
  2. Avoid performing activities such as eating and working in your bed.
  3. Avoid strenuous activity 2 hours before going to bed.
  4. Avoid caffeinated and alcoholic beverages in the evening.
  5. Avoid eating heavy meals at least 2 hours before going to sleep.
  6. Develop a bedtime routine that includes calming, relaxing activities.
  7. Make sure your sleep environment is quiet, dark, and is at a comfortable temperature.

Do something relaxing just before bedtime (such as reading or taking a bath) so that you don't dwell on worrisome issues. Watching TV or using a computer may be stimulating to some people and disturb their ability to fall asleep. If you can't fall asleep within 30 minutes, get up and move to another room and engage in a quiet activity until you feel sleepy.

One method of preventing worries from keeping you awake is to keep a journal before going to bed. List all issues that worry you. By this method you transfer your worries from your thoughts to paper, leaving your mind quieter and more ready to fall asleep.

See also: Sleep disorders

HOW MUCH SLEEP IS ENOUGH?

While 7 - 8 hours a night is recommended for most people, children and teenagers need more. Older people tend to do fine with less sleep at night, but still require approximately 8 hours of sleep over a 24-hour period. The quality of sleep is as important as how much sleep you get.

See also:

Update Date: 4/25/2008

Updated by: Allen J. Blaivas, DO, Pulmonary, Critical Care, and Sleep Medicine, Department of Veteran Affairs, VA System, East Orange, NJ. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

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