how does it affect me? Most of the time, people with insomnia are tired during the day and have trouble doing their normal tasks. Other effects of insomnia are:
what causes it?
lack of energy
do I have it? Insomnia is trouble falling or staying asleep—something we all have at some time. If it usually takes you more than 30 minutes to fall asleep or you are up in the middle of the night longer than 30 minutes, you may have insomnia. It can also cause you to wake up too early in the morning. Insomnia can last for one night or many nights. It is more common in women and people over 60 years old. But anyone may have insomnia at some time. If you have trouble sleeping at night, you may be taking naps or going to bed early to make up for lost sleep. Try to stick to your normal sleep routine, and don’t take naps. The more you sleep during the day, the worse your insomnia may get.
trouble concentrating
Insomnia can be caused by:
being irritable Some people can have less than a full night’s sleep and not feel tired the next day. They may not need 8 hours of sleep like most people do.
types of insomnia Insomnia can be: transient (short-term) - a few nights at a time, most often caused by excitement or an illness (like before the first day of school or the flu) intermittent (on and off) - from 1 to 3 weeks, most often caused by high stress (like divorce, death or a stressful job) chronic (long-term) - every night or most nights for more than 4 weeks, often caused by a physical or mental problem. You may have times (flareups) that are worse than others. ©1997–2017 Pritchett & Hull Associates, Inc.
depression drugs, alcohol, smoking anxiety or stress a breathing problem lack of exercise medicine side effects noise or light in the room poor sleep habits too much caffeine shift work jet lag what you eat being too hot o r cold a medical problem (like arthritis, heartburn or back pain)
rest easy Trying to sleep is not easy. The harder you try, the more frustrated you get and the worse your insomnia gets. But rest easy. Insomnia can almost always be treated. Often, changing your diet, sleep habits and routines will get you on your way to better sleep. Your doctor will tell you which treatment is best for you.
see your doctor
Good sleep habits
Sleep restriction
Good sleep habits may be all you need to stop your insomnia. These can include things like exercising regularly, avoiding caffeine and keeping the same bedtime and wake-up time.
If you spend too much time in bed trying to sleep, you may need to be on a program that restricts your time in bed. The idea is to get just a few hours of sleep a night at first. Then you slowly increase the time until you are getting a full night’s sleep. Ask your doctor if a program like this is for you.
Counseling Since many people with insomnia suffer from stress, anxiety or depression, counseling is often the best treatment. Your doctor may ask you many questions about your life and what may bother you. Be honest. He or she may send you to a counselor or psychiatrist for further treatment.
Relaxation techniques Relaxation techniques help relax your muscles and free your mind of worries that may keep you up at night. They help you get rid of anxiety and body tension. Ask your doctor about these.
Sleeping pills Sleeping pills can help, but they do not cure insomnia. If taken too often, they can make it worse. They are most helpful for people who have transient or intermittent insomnia. Or they can be used by people with chronic insomnia to help them with a flare-up.
Use sleeping pills and other medicines with caution. Follow your doctor’s orders. ©1997–2017 Pritchett & Hull Associates, Inc.
See your doctor when your insomnia: gets worse makes it hard for you to
function during the day
Your doctor may want you to keep a sleep diary for 1 to 2 weeks. This is a record of your sleeping and waking patterns and habits. If your doctor can’t tell what is causing your insomnia from your sleep diary, he or she may want you to be tested in a sleep lab. There are also accredited sleep disorders centers you can go to for help. Ask your doctor about these.
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