What to Do About Insomnia What to Do About Insomnia Can't Sleep? Insomnia Types, Causes, and Treatments By Michael J. Breus, PhD From the WebMD Archives Just can't get to sleep ? Can't stay asleep? Waking up too early? Not feeling refreshed and restored in the morning? Not functioning well during the day? You may have insomnia . Up to about one-third of the population have symptoms of insomnia . Those with insomnia typically experience: Sleepiness Depression during the day and night An over-emotional state (tense, worried, irritable, and depressed) While it may be very difficult to get to sleep at bedtime , you find yourself "out like a light" in front of the TV, at a movie, reading, or even driving. And anticipating getting a poor night's sleep as well as developing rituals and behaviors you think will help your sleep (going to bed earlier) may actually have the opposite effect -- and make the problem worse. Such is the plight, misery, and danger of insomnia . Many of us experience temporary insomnia from a few days to a few weeks.

This kind of insomnia usually results from normal events in our lives such as: A stressful event Illness Temporary pain Disturbances in sleep hygiene (environmental factors under your control that may contribute to disturbed sleep and insomnia) Disruptions to circadian rhythm (the 24-hour rhythmic regulation of our body processes) When stressful situations resolve, when you recover from illness, when the pain goes away, when sleep hygiene improves -- then sleep usually improves. Circadian rhythm disruptions like shift work and jet lag may contribute to insomnia because the times you fall asleep and wake up are temporarily shifted. Proper sleep hygiene, particularly the amount of and timing of light, can help re-set your circadian rhythm and improve the symptoms of insomnia from these causes. Medical Causes Insomnia also may result from a variety of medical conditions, pain, and even the treatments for these disorders. And poor sleep hygiene can make these medical conditions worse. Depressive illnesses are almost always associated with sleep disturbances. Those suffering from anxiety may be unable to sleep due to intrusive thoughts, an inability to relax, obsessive worrying , and an "overactive" mind. Bipolar , panic , and psychiatric disorders are each associated with sleep disturbances as well.

Continued Pain from arthritis , other rheumatologic diseases, cancer , and various neurological disorders, like neuropathy from diabetes are common causes of insomnia. Gastrointestinal disorders like acid reflux and stomach ulcers, as well as angina from heart disease may cause chest pain , and consequent awakenings during the night. In addition, cluster headaches may be precipitated during certain stages of sleep or occur from lack of sleep. Treatment for these types of insomnia rests primarily with treating the underlying medical condition. These conditions, as with many others, interact with sleep in a complex manner, with each impacting the other. Exactly how all these factors interact is not completely known, but being aware of the sleep component allows us to target each aspect individually and achieve vastly improved interventions and treatments. So it is critical to understand and communicate to your doctor how your condition affects your sleep and that your sleep disturbances may exacerbate your medical condition. This will ensure that he/she may integrate your sleep problem into the overall treatment plan, and utilize a sleep specialist, if needed.

The "pins and needles," "internal itch," or "creeping, crawling sensation" of restless leg syndrome (RLS) also make it quite difficult to fall asleep, especially since those symptoms occur more often when one is sleepy or lying down and are relieved only by vigorously moving the legs. The symptoms of RLS may awaken one out of sleep, forcing the sufferer to walk around to relieve the discomfort. Most people with RLS also have periodic limb movement disorder (PLMD), repetitive movements of the toe, foot, and sometimes knee and hip during sleep. These movements may cause arousals that lead to non-restorative sleep. Your doctor can prescribe various medications to reduce or eliminate the movements and the associated sleep disturbances (arousals) caused by these disorders. This results in a more sound sleep, one from which you awaken restored and refreshed. Other illnesses that often have nighttime symptoms that cause awakenings include: An enlarged prostate that frequently awakens men to urinate Continued Back to Sleep Developing good sleep hygiene is very important for insomnia relief. For example, smoking , drinking, and exercise can affect your sleep dramatically.

What you actually do in bed (like reading or watching TV), the temperature of room, noise levels, the timing and amount of fluids you drink, and the food you eat significantly impact insomnia. Exposure to light in the evening (looking at a bright computer screen, turning on the light to go to the bathroom) may alter your circadian rhythms. Poor hygiene alone can generate significant sleep problems. Treatment for insomnia falls into two basic categories, medication and behavioral strategies for sleep initiation. Doctors tend to use one of three different types of medication for insomnia, including: The so-called non-benzodiazepine or "non- valium -like" hypnotics (such as Ambien and Sonata ) are designed for insomnia and are often first-line treatment. They are especially effective because they work quickly, do not disrupt your "sleep architecture" or the quality of your sleep. When considering underlying depression associated with insomnia, antidepressants are often used because of their sedating side effects. Hypnotics (including Restoril , Halcion , and Klonopin ) should be used only in selected patients because they are potent medications that greatly impact the quality of sleep and may have severe side effects, including daytime drowsiness and addiction .

Behavioral strategies include: Sleep restriction, that is, restricting where one sleeps to only the bed. The idea here is that you sleep only in bed and you stay in bed only when asleep. Do not lie awake in bed for hours on end. If you do not fall asleep after about 25 minutes, get out of bed and do something calming, like read a book. This helps reduce the anxiety-provoking association of being awake while in bed, and ultimately may create the positive association of sleeping well in bed. When restricting sleep in this manner, you will eventually become so tired that you become sleepy earlier in the evening, relieving insomnia. Given how tired one will be when beginning this regimen, activities where safety is an issue, like driving, should be avoided. Stimulus control involves making the bedroom a place for sleep and sex only -- no TV-watching, for example. This again tries to create associations to help train your mind. Relaxation uses certain techniques to relax your mind and body, making it easier to fall asleep and stay asleep. Cognitive behavioral therapy. Here a psychologist helps to eliminate those thoughts associated with a poor night's sleep.

Continued All the therapies noted above should be instituted, directed, and monitored by a doctor after a proper evaluation and diagnosis. As if the misery of insomnia is not enough, chronic insomnia takes an additional toll. Studies show an increased mortality risk for those reporting less than either six or seven hours per night. One study found that reduced sleep time is a greater mortality risk than smoking , high blood pressure , and heart disease . So, if you have symptoms of insomnia, it is very important take it as seriously as any other medical condition or illness. Establish good sleep hygiene and see your doctor or sleep specialist. Got Insomnia? What Not to Do at 3 A.M. - Health.com Got Insomnia? What Not to Do at 3 A.M. Got Insomnia? What Not to Do at 3 A.M. Health A-Z Need more sleep? Make sure you aren't making things worse. sponsored stories View all 1 of 6 Photo: Getty Images Insomnia relief Are you frustrated with your sleep—or lack thereof? You're not alone. Most people experience insomnia at some point in their lives, and 10% have chronic problems with insomnia.

If you're staring at the ceiling hour after hour, night after night, it's hard to know what to do or how to fix it. Here are some mistakes you could be making, and what you should be doing instead. 1 of 6 View all 1 of 6 Photo: Getty Images Insomnia relief Are you frustrated with your sleep—or lack thereof? You're not alone. Most people experience insomnia at some point in their lives, and 10% have chronic problems with insomnia. If you're staring at the ceiling hour after hour, night after night, it's hard to know what to do or how to fix it. Here are some mistakes you could be making, and what you should be doing instead. 1 of 6 View all 2 of 6 Photo: Corbis Don't look at the clock Do this instead: Turn the clock around to face the wall, or hide it in a drawer or under the bed. Constantly checking the time will only arouse you and reinforce the idea that you'll "never" get back to sleep.

2 of 6 View all 3 of 6 Photo: Corbis Don't stay in bed more than 15 minutes Do this instead: Leave your bedroom and do something quiet, such as reading a book or watching boring television in a comfortable chair. It's important to remind your brain that your bed is for sleeping, not for lying awake and worrying. 3 of 6 View all 4 of 6 Photo: Corbis Don't sit in bright light Do this instead: If you do need to get up, turn on only a dim reading light, or go sit in the glow of your television or computer monitor. Keep bright overhead lights switched off, because light disrupts the production of melatonina hormone that regulates sleepin your brain. 4 of 6 View all 5 of 6 Photo: Corbis Don't do anything too stimulating Do this instead: Find something that occupies your time but gives your brain a break, such as knitting or a boring book or TV show. Reading whodunits or balancing your checkbook, on the other hand, may keep your mind working and alert.

5 of 6 What to do When You Can't Sleep - Insomnia What to do When You Can't Sleep Insomnia What to do When You Can't Sleep People with insomnia tend to have trouble falling asleep, staying asleep throughout the night, or they wake up too early in the morning. There are ways to help with each of these patterns: Tips for falling asleep Carve out at least 30 minutes of wind-down time before bed in which you do something relaxing, such as read a book. Dim the lights in the house slightly for an hour or so before bed. Disconnect from close-range electronic devices such as laptops, phones, and tablets, as the light from their screens can alert the brain and make it harder to fall asleep. In order to calm your mind, do a breathing or relaxation exercise . If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house to do a relaxing activity, such as reading or listening to music. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only. Wake up at the same time every day.

Even if you have a hard time falling asleep and feel tired in the morning, try to get up at the same time (weekends included). This can help adjust your body's clock and aid in falling asleep at night. Video production in partnership with Tips for getting back to sleep at night Avoid caffeine in the afternoon and evening, and alcohol close to bedtime. These can promote wakeups during the night. Make sure your sleep environment is quiet and dark throughout the night. Use darkening shades to block streetlights and early morning light, and a fan or noise machine to block sounds. Practice a simple breathing exercise. If you are unable to fall back asleep for 20 minutes do not lay in bed and worry about not sleeping, get up and go to a space in the house to do a relaxing activity, like reading, with dim light. Tips for avoiding waking up too early Make sure your sleep environment is quiet and dark throughout the night. Use darkening shades to block streetlights and early morning light. Consider earplugs or a fan or noise machine to block sounds. Practice a simple breathing exercise.

7 Things You Need To Do When You Can't Sleep Or Have Insomnia | Gurl.com ADVERTISEMENT Don't Stay In Bed I know this sounds ridiculous, but your bed is for two things: sleeping and sex. If you lie awake in bed, your body and brain will recognize this space as a place for you to chill. If you can't sleep, get out of bed and go sit in another room. Go read for 15-20 minutes or just sit on the couch. This will typically make you tired. Photo Source: Shutterstock Cool Your Room Down You don't want to feel like you're sleeping in an igloo, but having an environment that's too hot can lead to sleep issues or restless sleep. If you're having trouble going to sleep, turn the thermostat down in your room to cool things down. Photo Source: Shutterstock Don't Turn On Your Electronics This is a major one! You shouldn't use electronics at least 30 minutes before bed anyway, but if you can't sleep, do not grab your phone or computer. Don't turn on the TV. The glow of a screen is going to make falling asleep that much more difficult for you.

Photo Source: Shutterstock Breathe Whether you can't fall asleep or find yourself waking up in the middle of the night, breathing exercises can really help. You can use this relaxation and breathing technique from the National Sleep Foundation. Photo Source: Shutterstock Try An App I recently started using a meditation and hypnosis app to help lull me into sleep. I didn't think it was going to work, but it totally did! There are different sessions you can choose from on the Sleep/Relax app . It uses guided meditation to put you to sleep. I like this one because you don't have to use your phone while it's on so you don't get the screen glow, and you can set it to turn off once the session is done. There are many other apps out there as well so do some research and see what you like! Photo Source: Shutterstock Fill Out A Sleep Diary Recording your sleep is a great way to track what's going on. If you're not sleeping, consider filling out a sleep diary so you can work on spotting a pattern or pinpoint the actual issue of your lack of sleep.

See A Doctor If you have a good bedtime routine, avoid electronics, follow correct sleeping techniques, and you're still not sleeping, it's time to see a doctor. Talk to your physician, therapist, or see a sleep specialist so you can figure out why you're not sleeping and find a solution. Photo Source: Shutterstock Do you have insomnia or trouble sleeping? What do you do? Tell us in the comments below! You can reach this post’s author, Caitlin Corsetti, on Twitter and Instagram ! What Not To Do When You Have Insomnia | The Huffington Post What Not To Do When You Have Insomnia 03/30/2013 10:34 am ET 260 By Jennifer Acosta Scott It happens to everyone -- you've had a full day and feel tired, but when your head hits the pillow, sleep refuses to come. Occasional sleeplessness is a common occurrence. About 30 to 40 percent of adults report having symptoms of insomnia within a given year. But you can take charge of your sleep by eliminating some of the bad habits that may be keeping you awake and restless.

More from Everyday Health: Read on to find out about six essential sleep "don'ts." The "Don'ts" Of Insomnia 7 Don't Stay In Bed If you're having difficulty falling asleep, don't stay under the covers in hopes of somehow becoming drowsy, says Nitun Verma, M.D., a sleep specialist and the medical director of the Washington Township Center for Sleep Disorders in Fremont, Calif. "You don't want to lie in bed and frown your eyebrows and force yourself to sleep," Dr. Verma explains. "That almost universally backfires." Instead, get up and try to find an activity that is somewhere between stimulating and boring, like reading a few chapters from a favorite book. "You're trying to guide your mind into focusing on something, but not something overly exciting," he says. After you've done that for a while, get back into bed and see if it puts an end to insomnia. Share this slide: What to Do if You Can't Sleep What to Do if You Can't Sleep KidsHealth > For Kids > What to Do if You Can't Sleep ¿Qué debes hacer si no puedes dormir? Sometimes going to sleep can seem boring. There's so much more you want to do.

But if you've ever had too little sleep, you know that you don't feel very well when you're not rested. Some kids have trouble falling to sleep, sometimes called insomnia. Let's talk about what to do if that happens to you. Bedtime Fears For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. If a kid has a good imagination, he or she might hear noises at night and fear the worst — when it's just the family cat walking down the hall. As you get older, these fears usually fade. Until they do, make sure your room makes you feel relaxed and peaceful. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy. You might even create a mobile to hang over your bed. Nightmares Have you been having any nightmares lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream that feels way too real. If the fear of nightmares is keeping you awake, try talking to your mom or dad.

Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them. By the way, kids have many more bad dreams when they watch scary or violent TV shows or movies or read scary books or stories before bedtime. Instead of doing those kinds of things, try thinking good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams. continue Worry and Stress Insomnia also can happen when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, team sports, and chores around the house. If you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time. Big Changes A major change in your life or daily routine can easily cause sleep problems. Changes like divorce , death , illness, or moving to a new town can affect your ability to sleep through the night. During a difficult time, it helps if you feel safe.

Try bringing a comforting object to bed with you, like a blanket a relative made for you or a favorite stuffed animal. It might take a while to feel better, so talk with your mom or dad about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier. Feeling Uncomfortable If you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space: Make sure your bed is ready for sleep and relaxing — not so jammed with toys and stuffed animals that there's no room for you. Turn on a fan if you're warm or pull on some socks if you're cold. Have a regular, calming routine before bedtime, like taking a warm bath or reading. previous continue Getting Help for Sleep Woes Most of the time, talking with your parent is all you need to do to handle a sleep problem. Your mom or dad can help you improve your bedtime routine and help you be patient while you develop new sleep habits. But if a kid has really tough sleep problems, he or she might need extra help. That could mean talking to a counselor or psychologist about stress or sadness the kid is feeling.

If the kid's not really worried about anything, he or she could have a sleep problem. In this case, the answer might be to see a doctor who's a specialist in sleep. Some hospitals even have sleep labs, where patients come in and go to sleep so doctors can monitor their sleep and see what might be wrong. Sleep Tips Because so many people get insomnia, a lot of research has been done on how to beat it. Lucky for you, right? Not all of these tips work for everyone, but one or two might help you: Write in a journal before you go to bed. This practice clears your mind so you won't have all those thoughts crowding your brain when you're trying to sleep. Sleep in a dark, comfortable room. Light signals your body that it's time to be awake, so you want to avoid it at night. But if you are really afraid of the dark, it's OK to try a dim night-light. And being hot and sweaty or shivering from the cold can easily keep you up. Don't sleep with a pet. This can be a tough habit to break, but your lovable dog or cat could be keeping you awake.

As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way. Don't drink any caffeinated beverages (like soda or iced tea) after about 3:00 in the afternoon. Caffeine is a stimulant and might keep you awake. Don't exercise at night. Keep your exercise to earlier in the day — never within a couple hours of when you go to sleep. Once you're lying in bed, try a peaceful mind exercise. For instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ. Insomnia (Chronic and Acute Insomnia) Causes and Symptoms Problems with concentration or memory Diagnosing Insomnia If you think you have insomnia, talk to your health care provider. An evaluation may include a physical exam , a medical history, and a sleep history.

You may be asked to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you feel during the day. Your health care provider may want to interview your bed partner about the quantity and quality of your sleep. In some cases, you may be referred to a sleep center for special tests. Continued Treatment for Insomnia Acute insomnia may not require treatment. Mild insomnia often can be prevented or cured by practicing good sleep habits (see below). If your insomnia makes it hard for you to function during the day because you are sleepy and tired, your health care provider may prescribe sleeping pills for a limited time. Rapid onset, short-acting drugs can help you avoid effects such as drowsiness the following day. Avoid using over-the-counter sleeping pills for insomnia, because they may have undesired side effects and tend to lose their effectiveness over time. Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. If insomnia continues, your health care provider may suggest behavioral therapy. Behavioral approaches help you to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep. Techniques such as relaxation exercises, sleep restriction therapy, and reconditioning may be useful.

Good Sleep Habits for Beating Insomnia Good sleep habits, also called sleep hygiene, can help you get a good night's sleep and beat insomnia. Here are some tips: Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day, because naps may make you less sleepy at night. Avoid prolonged use of phones or reading devices ("e-books") that give off light before bed. This can make it harder to fall asleep. Avoid caffeine , nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality. Get regular exercise . Try not to exercise close to bedtime , because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for at least three to four hours before the time you go to sleep. Don't eat a heavy meal late in the day. A light snack before bedtime , however, may help you sleep. Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask.

If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds. Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath. Avoid using your bed for anything other than sleep or sex . If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy. If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight. Insomnia Causes and Cures: What to Do When You Can't Sleep What to do when you can't sleep Insomnia Causes and Cures What to Do When You Can't Sleep Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. But you don’t have to resign yourself to sleepless nights.

Simple changes to your lifestyle and daily habits can put a stop to insomnia—without the need for medication. What you can do Learn to recognize the symptoms of insomnia Identify the causes of insomnia and your role in the problem Sit less and move more during the day Avoid screens and other stimulants before bed time Tackle day time stress and worries Discover how to go back to sleep if you wake up in the night Learn more by reading the related articles What defines insomnia? Insomnia is the inability to get the amount of sleep you need to wake up feeling rested and refreshed. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping—not the number of hours you sleep or how quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia. Symptoms of insomnia include: Difficulty falling asleep despite feeling tired Trouble getting back to sleep when waking up in the night Waking up too early in the morning Not feeling refreshed after sleep Daytime drowsiness, fatigue, or irritability Difficulty concentrating during the day Relying on sleeping pills, sleep aids, or alcohol to fall asleep.

What are the common causes of insomnia? To properly resolve your insomnia, you need to become a “sleep detective” and identify the underlying causes of your sleep problems. For many of us, emotional issues such as stress, anxiety, and depression often cause insomnia, but your daytime habits, bedtime routine, and physical health can also play a major role in how well you sleep at night. Common causes of insomnia Sometimes, insomnia only lasts a few days and goes away on its own, especially when the insomnia is tied to an obvious temporary cause, such as stress over an upcoming presentation or a painful breakup. Chronic insomnia, however, is usually tied to an underlying psychological or medical issue. Anxiety and depression are two of the most common causes of chronic insomnia. Other common emotional and psychological causes include chronic or significant life stress, anger, worry, grief, bipolar disorder, and trauma. Medical problems or illness. Many medical conditions and diseases can contribute to insomnia, including asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, and cancer. Chronic pain is also a very common cause of insomnia. For more see: Not Sleeping Well? There May Be a Medical Cause Medications.

Many prescription drugs can interfere with sleep, including antidepressants, stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine (Midol, Excedrin), diuretics, and slimming pills. Sleep disorders. Insomnia is itself a sleep disorder, but it can also be a symptom of other sleep disorders, including sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work. Causes of insomnia you may overlook What you do doing during the day or leading up to bedtime can interfere with quality sleep. Is your sleep environment noisy, too bright, or not very comfortable? Do you watch TV, play video games, or use a computer, tablet, or smartphone in bed? Do you drink caffeinated beverages (coffee, tea, soda) within eight hours of bed? Do you keep an irregular sleep schedule? Do you exercise or eat late in the evening? Do you use alcohol to fall asleep? What to do when you can't sleep If medical or emotional problems are contributing to your insomnia, treating them first is essential.

But you also need to look at daytime habits and bedtime routines that contribute to sleeplessness. Using a sleep diary to identify insomnia-inducing habits Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe you’ve never made the connection between your late-night TV viewing and your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors contributing to your insomnia. Adopting new habits to help you sleep Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m. Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. While alcohol can make you feel sleepy, it interferes with the quality of your sleep, and nicotine is a stimulant. Avoid late meals. Try to avoid heavy, rich foods within two hours of bed.

Fatty foods can take a lot of work for your stomach to digest and spicy or acidic foods can cause heartburn. Get regular exercise. Regular exercise can improve the symptoms of insomnia, but it’s not a quick fix. It takes several months to feel the full effects. Aim for 30 minutes or more of activity on most days—but not too close to bedtime. Develop a better bedtime routine It’s not just what you do during the day that affects the quality of your sleep, but also those things you do to prepare your mind and body for sleep. Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light. Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise, big discussions or arguments, or catching up on work. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low.

Turn off screens one hour before bedtime.The light emitted from your TV, tablet, smartphone, and computer suppresses your body’s production of melatonin and can severely disrupt your sleep. Instead of emailing, texting, watching TV, or playing video games, try listening to an audiobook, a podcast, or reading by a soft light. Use the bathroom before going to bed. Waking up at night to go to the bathroom becomes a bigger problem as we age. But by not drinking anything an hour before sleep and going to the bathroom several times as you get ready for bed, you can reduce the need to go during the night. Coping with shift work Working nights or irregular shifts can disrupt your sleep schedule. You may be able to limit the adverse impact with these tips: Adjust your sleep-wake cycle by exposing yourself to bright light when you wake up at night, using bright lamps or daylight-simulation bulbs in your workplace, and then wearing dark glasses on your journey home to block out sunlight and encourage sleepiness. Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation mounting up. Avoid frequently rotating shifts so you can maintain the same sleep schedule. Eliminate noise and light from your bedroom during the day.

Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise. Neutralize your sleep anxieties The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread going to sleep because you’re going to toss and turn for hours or be up at 2 a.m. again. Or maybe you’re worried because you have a big day tomorrow, and if you don’t get a solid eight hours, you’re sure to blow it. But agonizing about sleep only makes insomnia worse. Worrying floods your body with adrenaline, and before you know it, you’re wide-awake. Learn to associate your bed with sleeping, not sleeplessness Use the bedroom only for sleeping and sex. Don’t work, watch TV, or use your computer in bed or the bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that it’s time to nod off when you get in bed. Get out of bed when you can’t sleep. Don’t try to force yourself to sleep. Tossing and turning only amps up the anxiety.

Get up, leave the bedroom, and do something relaxing, such as reading, drinking a cup of herbal tea, taking a bath, or listening to soothing music. When you’re sleepy, go back to bed. Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can’t sleep—knowing that you’re going to be exhausted when the alarm goes off—is a surefire recipe for insomnia. You can use an alarm, but make sure you can’t see the time when you’re in bed. It’s also helpful to challenge the negative attitudes about sleep and your insomnia problem that you’ve developed over time. Challenging self-defeating thoughts that fuel insomnia Unrealistic expectations Self-defeating thought: I should be able to sleep well every night like a normal person. Sleep-promoting comeback: Lots of people struggle with sleep from time to time. I will be able to sleep with practice. Exaggeration Self-defeating thought: It’s the same every single night, another night of sleepless misery. Sleep-promoting comeback: Not every night is the same. Some nights I do sleep better than others.

Catastrophizing Self-defeating thought: If I don't get some sleep, I'll tank at work and jeopardize my job. Sleep-promoting comeback: I can get through work even if I’m tired. I can still rest and relax tonight, even if I can’t sleep. Hopelessness Self-defeating thought: I’m never going to be able to sleep well. It’s out of my control. Sleep-promoting comeback: Insomnia can be cured. If I stop worrying so much and focus on positive solutions, I can beat it. Fortune telling Self-defeating thought: It’s going to take me at least an hour to get to sleep tonight. I just know it. Sleep-promoting comeback: I don’t know what will happen tonight. Maybe I’ll get to sleep quickly if I use the new strategies I’ve learned. Tackle daytime stress and worries Residual stress, worry, and anger from your day can make it difficult to fall asleep as night. Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way and to maintain a calm, positive outlook can help you sleep better at night.

Talk over your worries during the day with a friend or loved one. Talking face to face with someone who cares about you is a great way to relieve stress and stop worrying when it’s time to sleep. The person doesn’t need to be able to fix your problems, but just needs to be an attentive, nonjudgmental listener. Harnessing your body's relaxation response If you feel wound up much of the time and unable to let go of stress at the end of the day, you may benefit from relaxation techniques such as meditation, yoga, and deep breathing. Not only do relaxation techniques help you quiet your mind and relieve tension in the body, but they also help you fall asleep faster and get back to sleep more quickly if you wake up in the middle of the night. Some popular smartphone apps can help guide you through the different relaxation methods, or you can follow these techniques: Relaxation techniques for insomnia Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. Progressive muscle relaxation.

Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head. Mindfulness meditation. Sit quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body. It takes regular practice to learn these techniques and harness their stress-relieving power. But the benefits can be huge. You can do them as part of your bedtime routine, when you are lying down preparing for sleep, and if you wake up in the middle of the night. Getting back to sleep if you wake up While it's normal to wake briefly during the night, if you're having trouble falling back to sleep, experiment with these tips to see which work best for you: Tips for getting back to sleep if you wake up: Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep. Hard as it may be, try not to stress over your inability to fall asleep again, because that only encourages your body to stay awake.

A good way to stay out of your head is to focus on the feelings and sensations in your body or to practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat. Make relaxation (not sleep) your goal. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body. Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Make your bed when you get up and keep the lights dim so as not to cue your body clock to wake up. Try rubbing your ears or rolling your eyes. Rubbing the Shen Men acupressure point at the top of the ear can promote calmness and relaxation. See the Resources section below to link to an instructional video. Another simple way to promote relaxation and sleep is to close your eyes and slowly roll them upwards a few times.

Postpone worrying and brainstorming. If you wake at night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it and postpone thinking more about it until morning. Related HelpGuide articles How to Know if You Have Insomnia: 9 Steps (with Pictures) Recognizing the Common Signs 1 Assess how long it takes to fall asleep. Everyone has different routines that they follow at night before they go to bed and attempt to fall asleep, but most people are asleep within 30 minutes from when their head hits the pillow and they turn off the lights. The hallmark symptom of insomnia is difficulty initiating sleep — it typically takes much longer than 30 minutes and sometimes up to four hours. [2] Lots of tossing and turning in bed is typical with insomnia, as are feelings of anxiety and frustration about not falling asleep (which makes the situation worse). Everyone has experienced an occasional night of insomnia due to stress or illness, but doctors consider insomnia chronic if it happens at least three nights per week for three months or longer. [3] 2 Understand healthy sleep requirements.

The vast majority of people need between 7-9 hours of continuous sleep per night in order to be healthy and function properly during the day. [4] Some people may need a little more (10 hours) and the rare person can get by with less without experiencing any negative health repercussions. Determine how many hours you're getting throughout your work week. Despite wanting to get more, people with insomnia usually end up with 6 or fewer hours of sleep on multiple nights throughout their work week. [5] If your busy work schedule only allows you 6 or fewer hours of sleep regularly, then that's not considered insomnia — that's sleep deprivation due to lifestyle choices. Insomnia infers a difficulty falling asleep and getting quality sleep despite the intention to do so. Lack of sleep during the week cannot be "made up" during the weekends by over-sleeping. People require certain amounts of sleep every 24-hour cycle and if you don't meet your requirements then there's always immediate physiological / emotional repercussions. 3 Make note if you're getting up during the night. Another hallmark sign of insomnia is frequently waking up and getting out of bed during the late night and wee hours of the morning.

[6] Most healthy people do not get up at all during the night, although someone with insomnia often does so multiple times. The reasons for getting out of bed include frustration from not falling asleep, physical discomfort, hunger and/or having to go to the bathroom. So remember that getting up frequently is not part of good sleep hygiene. Due to various diseases, side effects from prescription medications and problems with bladder control, insomnia is much more common among the elderly than it is compared to young and middle-aged Americans. More than a 25% of all Americans experience transient insomnia on a yearly basis and nearly 10% develop chronic insomnia. [7] 4 Watch out for tiredness in the mornings. Although many people expect to feel tired or fatigued in the morning while they wait to get some coffee in them, that should not be a normal consequence if you're getting a good quality and quantity of sleep. Instead, not feeling well rested after a night's sleep and experiencing daytime tiredness or fatigue is a direct sign of sleep deprivation, which may be a result of insomnia if you also have the above-mentioned symptoms. [8] People with insomnia often describe their sleeps as "unrefreshing" which is medically referred to as non-restorative sleep.

As such, insomniacs often feel more tired upon waking than when they went to bed the night before. Drinking beverages with caffeine in the morning (coffee, black tea, hot chocolate, colas, energy drinks) can help mask the effects of sleep deprivation and insomnia short-term, but the physiological and psychological effects will eventually catch up to you. In addition to tiredness and fatigue, other physical effects associated with insomnia include reduced coordination, slower reflexes, less strength, tension headaches and muscle / joint pains. 5 Be on the lookout for mood changes. A chronic lack of sleep not only negatively impacts your immune system function and leads to physical effects, but it also impacts your moods and emotions. [9] Irritability, depression, anxiety, poor memory, inability to concentrate, reduced attention span, less patience and a "short fuse" (quick to anger) are all associated with sleep deprivation from insomnia. [10] Chronic insomnia sufferers also tend to be more impulsive or aggressive. Sometimes a psychological condition, such as depression or anxiety disorder, is the cause of insomnia instead of a consequence. It's easy to see how insomnia can quickly become a positive feedback loop and perpetuate itself because it causes symptoms that can further disrupt sleep.

As such, a big risk factor for chronic insomnia is having episodes of transient (short-term) insomnia. Part 2 Troubleshooting Common Triggers 1 Reduce your stress levels. Stressful life events such as unemployment, divorce, serious illnesses or the passing of a loved one creates anxiety and can cause your mind to race at night, which prevents it from entering into an altered state of consciousness referred to as sleep. [11] Thus, try to deal with your stressors by making positive changes and train yourself to leave worrisome thoughts about your job or lack of money out of the bedroom. In short, make your bedroom a refuge from stress. Stress triggers the release of hormones that prepares you for a "fight or flight" response, which is the opposite of what's needed to fall asleep. Avoid reading the newspaper, watching the news, dealing with bills or talking about relationship issues just prior to going to bed. All these increase stress levels and can negatively impact sleep. Adopt more calming bedtime habits such as reading books, listening to soothing music and/or taking warm Epsom salt baths. 2 Maintain regular schedules.

Maintaining regular work and meal-time schedules allows you to establish a consistent sleeping routine, which promotes better sleeps and reduces the risk of developing insomnia. [12] Furthermore, keep your bedtime and wake-up times consistent, even on the weekends. Avoid regularly taking daytime naps, although if you feel a nap is absolutely necessary, keep it to under an hour and start before 3:00 pm. [13] Shift-work that starts very early in the morning or late-night shifts invariably upset your natural circadian rhythm, which can easily trigger insomnia. These undesirable shifts may pay more, but consider the potential cost to your health. The human body, as well as the vast majority of mammals, is geared to awaking at sunrise and sleeping shortly after sunset. Modern life makes this difficult to follow, but keep it in mind when making your schedules. 3 Avoid all stimulants before going to bed. A common cause of both transient and chronic insomnia is consuming sleep-disrupting compounds too close to bedtime. Caffeine, alcohol and nicotine are well-established as being able to disrupt sleep and their effects can last eight hours or more.

[14] As such, avoid caffeine products anytime after lunch, alcohol within six hours of bedtime, and nicotine (tobacco) within a few hours of heading to bed. Caffeine increases the activity of neurons in your brain, which causes more thoughts to pop into your head. Drinking alcohol (ethanol) often makes people drowsy because it acts as a nervous system depressant, but it actually triggers restless sleep and frequent awakenings. The main sources of caffeine include coffee, black tea, hot chocolate, most soda pop (especially colas) and virtually all energy drinks. Remember that even caffeine-free energy drinks contain other sleep-disrupting stimulants such as guarana, cola nut and/or ginseng. Particularly sugary, spicy or acidic food should be avoided just prior to bedtime as they can disrupt sleep, but some foods that contain the amino acid tryptophan can help promote better sleeps (such as poultry, lamb, pumpkin seeds and bananas). 4 Make your bedroom "sleep friendly". To help prevent both transient and chronic insomnia, make your bedroom or sleeping area as calming and soothing as you can. [15] Make it as dark as possible by closing the blinds or curtains and turning off all light emitting electronic.

Your brain releases sleep hormones (such as melatonin) in response to darkness. Make your bedroom as quiet as possible by closing all windows and turning off your radio, MP3 player, TV and computer. Make sure the room's temperature is comfortable (cooler is better) because that also helps trigger sleep. Lastly, limit all potentially disruptive activities while in bed, such as playing with electronic gadgets, video games or pets. As a helpful guideline, only use your bed for sleeping and sexual activity (which can promote sleep). Avoid using it to work, eat or entertainment yourself. To drown out bothersome street or household noises, consider playing the sounds of nature in your room (rain, wind, birds or chimes). Community Q&A What are the basic signs of insomnia, and what if a child shows these signs? wikiHow Contributor The most common and basic signs of insomnia are normally: having a hard time falling asleep, waking up in the middle of the night, and not feeling "refreshed" when you wake up, even if any or all of these symptoms are only a few or more days a week. If a child has insomnia, it is recommended that you visit a doctor for advice to confirm the symptoms and get help.

Is fear a reason someone could be an insomniac? wikiHow Contributor Yes. Fear can lead to stress and stress is a reason why you might have sleep problems. Can sleep insomnia be permanently cured? wikiHow Contributor Unfortunately, there is no permanent cure for insomnia. Chronic Insomnia can be managed, as can other forms. Neither will ever fully leave, however, and the average person experiences periods of insomnia throughout his or her life. What if you see hallucinations in the dark? Would a nightlight help, or is it too much light? wikiHow Contributor It's fine as long as the night light isn't shining directly in your eyes or changing the brightness perceived with closed eyes. A personal recommendation would be to put a dim light behind or under furniture, such as a wardrobe or bed (make sure it's not near anything flammable). What should I do if I have about 95% of the symptoms, but nothing that could cause it? Is it possible to have insomnia without anything to cause it? wikiHow Contributor Yes, it is possible to have insomnia for so many different reasons that you may not be able to pinpoint an exact one. Stress, the catch-all term for everything negative, may be the underlying prompt.

What if I keep a lamp on while I am sleeping? Will that disturb my sleep? wikiHow Contributor Yes, artificial light is bad for you. This is not to say that all artificial light is bad, it's just we need to time our use of it differently, and nighttime is supposed to be dark. Overexposure to light at night can cause your sleep patterns to be distorted. This includes the blue light from phone screens. If you do have a light on at night, scientists recommend a red light. Do you have any other suggestions if I cannot use melatonin? wikiHow Contributor If you do not have a doctor's prescription for sleeping pills such as Ambien, you can get Songha Night tablets from any pharmacy - or ask for any other herbal sleeping tablets/capsules. It takes me an hour to get to sleep. What should I do? wikiHow Contributor If this question (or a similar one) is answered twice in this section, please click here to let us know. Tips Avoid heavy meals before bedtime. If you're hungry, do NOT eat a carbohydrate-rich snack (too much sugar). Instead, focus on a protein-rich snack such as nuts.

Avoid trying too hard to fall sleep — wait until you're drowsy to go to bed. If you can't sleep, then get out of bed after 30 minutes and do something relaxing (such as read) until you're drowsy. Herbal remedies that can help relax you and induce sleep include: chamomile, valerian root, blueberry and passion fruit. Melatonin is widely available as a nightly supplement and commonly recommended for insomnia. [16] Consider taking magnesium supplements in the evenings — it triggers muscle relaxation, which is an important component of falling asleep. Warning Chronic insomnia can be caused by serious diseases and conditions (depression, cancer, kidney failure, for examples), so consult with your doctor if the above advice doesn't help you sleep better. Hepatitis C, What to Do When You Can't Sleep, Insomnia | Hepatitis Central What to Do When You Can’t Sleep American Academy of Family Physicians Peer Review Status: Externally Peer Reviewed by the American Academy of Family Physicians Creation Date: January 1995 Last Revision Date: January 1995 Most people have trouble sleeping sometimes. However, some people have trouble more often.

They find it hard to fall asleep, don’t sleep soundly, or wake up early and can’t go back to sleep. If you do this, you have insomnia. What causes insomnia? The most common cause of insomnia is a big change in daily routine. For example, traveling, starting a new job, going into the hospital or moving into a new home may cause sleep problems. This type of insomnia usually doesn’t last for more than a few days. Insomnia that lasts for more than a few days may be related to a more serious problem. Chronic insomnia may result from illnesses that cause pain, nausea or shortness of breath. Depression or anxiety may also cause chronic insomnia. If you have insomnia that lasts for more than a few days, talk to your family doctor. Will insomnia go away on its own? Sometimes. Insomnia related to things going on in your life may go away on its own. But chronic insomnia, which may be a sign of another illness such as depression or anxiety, may require special treatment. Proper treatment of the depression or other illness often helps the insomnia go away. Even if the exact cause of insomnia can’t be identified, treatment for your insomnia may help.

Treatment may consist of doing certain things that will help you improve your sleep habits and help you sleep better, or it may include sleeping pills prescribed by your doctor. What are the things that I can do that will help me sleep better? Some ideas that may help you sleep better are listed below: •Go to bed at the same time each day. •Get up at the same time each day. •Get regular exercise each day. •Keep the temperature in your bedroom comfortable . •Keep the bedroom quiet when sleeping. •Keep the bedroom dark enough. Use dark blinds or wear an eye mask if needed. •Use your bed only for sleep and sex. •Take medicines only as directed. •When you go to bed, relax your muscles, beginning with your feet and working your way up to your head. There are some things that you should avoid because they may make your insomnia worse: •Don’t exercise just before going to bed. •Don’t engage in stimulating activity just before bed. Examples include playing a competitive game of cards or watching an exciting program on television. •Avoid caffeine. Remember that caffeine is present in chocolate, as well as regular coffee or tea, and caffeinated sodas. •Don’t read or watch television in bed.

•Don’t use alcohol to help you sleep. •Don’t take another person’s sleeping pills. •Don’t lie in bed awake for more than half an hour. Instead, get up, do some quiet activity, then return to bed when you are sleepy. Do this as many times in a night as you need. You will get the best results if you try these things over a period of time. Usually, you’ll need two to four weeks to see the best results. What about sleeping pills? Sleeping pills are mainly used to treat the short-lasting insomnia that may occur as a result of things going on in your life. Sleeping pills that you can buy at the store are not always effective. If you are older, taking over-the-counter sleeping pills may be risky, because they can cause confusion. If your doctor decides to prescribe a sleeping pill for you, use it only as directed. Don’t take more pills than your doctor tells you to take. Usually, sleeping pills can be taken for no more than two weeks, because they may actually make insomnia worse after this time. Are there any precautions I should take when using sleeping pills?

Sleeping pills cause drowsiness and poor balance, so be careful about driving or doing other activities that may be dangerous. Don’t drink alcohol when taking sleeping pills. If you’re older, you’re more likely to fall if you are taking sleeping pills. If you have to get up at night to go to the bathroom, get up slowly, sit on the side of the bed for a minute, and then walk carefully to the bathroom. Use good light. Either turn on the lights or use a bright flashlight. This information provides a general overview on insomnia and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. A Bulletin Board for discussions on hepatitis, treatments, etc. Popular Articles Things You May Not Know About Hepatitis C 7 Liver Detox SUPER Foods Your Doctor Isn't Telling You About 5 Dangerous Foods That Will Wreak Havoc On Your Liver A free "Mystery" Gift Valued at $9.99 Email address

Question: If you have insomnia, what can't you do?
Answer: Sleep