Transient insomnia usually lasts a few days to several weeks, while chronic insomnia lasts for at least six months. You can take measures to prevent either type of insomnia, but if those measures are ineffective, you may be suffering from some other sleep disorder and should consult a doctor. Food can contribute to a better night's sleep, so a bedtime snack could be helpful. By contrast, Auerbach says, caffeine and alcohol often disrupt sleep. And while people might think that alcohol promotes sleep because it makes them drowsy, a few hours into sleep the body rebounds, waking the sleeper somewhat, so the second half of the sleeping cycle is of lower quality.
Medications can also alter sleeping patterns.
The only way to be sure if your medications interrupt sleep is to check with your doctor. Routine exercise can help you maintain regular sleeping hours. Insomniacs often have trouble easing their bodies into sleep. According to Auerbach, the key to initiating sleep is to be as relaxed as possible by removing yourself from the outside world and the stresses of the day. First, remove any items that you regularly use for work, such as a computer or fax machine, from your bedroom.