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Insomnia:
How to Get a Good Night's Sleep
What
causes insomnia?
Insomnia is the body's way of saying that something isn't right.
Many things can cause insomnia -- things like stress, too much caffeine,
depression, changes in work shifts, and pain from medical problems,
such as arthritis.
Many people have insomnia. People who have insomnia may not be able
to fall asleep. They may wake up during the night and not be able
to fall back asleep, or they may wake up too early in the morning.
Is insomnia a serious problem?
It's not really a serious problem for your health, but it can make
you feel tired, depressed and irritable. It can also make it hard
to concentrate during the day.
How much sleep do I need?
Most adults need about 7 to 8 hours of sleep each night. You know
you're getting enough sleep if you don't feel sleepy during the
day. The amount of sleep you need stays about the same throughout
adulthood. However, sleep patterns may change with age. For example,
older people may sleep less at night and take naps during the day.
What can my doctor do to find out why I'm not sleeping?
Your family doctor may ask you and your bed partner some questions
about your sleep habits (such as when you go to bed and when you
get up), any medicine you take, and the amount of caffeine and alcohol
you drink. Your doctor may also ask if you smoke. Other questions
may include how long you've been having insomnia, if you have any
pain (such as from arthritis), and if you snore while you sleep.
Your doctor may also ask about events or problems in your life that
may be upsetting you and making it hard for you to sleep.
What is a sleep diary?
If the cause of your insomnia is not clear, your doctor may suggest
that you fill out a sleep diary. The diary will help you keep track
of when you go to bed, how long you lie in bed before falling asleep,
how often you wake during the night, when you get up in the morning
and how well you sleep.
How is insomnia treated?
The treatment of insomnia can be simple. Often, once the problem
that's causing the insomnia is taken care of, the insomnia goes
away. The key is to find out what's causing the insomnia so that
it can be dealt with directly. Simply making a few changes in their
sleep habits helps many people.
What
can I do to improve my sleep habits?
| Tips
to help you sleep - Here are some things you can do
to help you sleep better: |
1. Go to bed and wake up at the same time every
day, including weekends, even if you didn't get enough sleep.
This will help train your body to sleep at night.
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2.
Develop a bedtime routine. Do the same thing every night before
going to sleep. For example, take a warm bath and then read
for 10 minutes every night before going to bed. Soon you'll
connect these activities with sleeping, and doing them will
help make you sleepy.
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3.
Use the bedroom only for sleeping or having sex. Don't eat,
talk on the phone or watch TV while you're in bed.
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4.
Make sure your bedroom is quiet and dark. If noise is a problem,
use a fan to mask the noise or use ear plugs. If you must sleep
during the day, hang dark blinds over the windows or wear an
eye mask.
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5.
If you're still awake after trying to fall asleep for 30 minutes,
get up and go to another room. Sit quietly for about 20 minutes
before going back to bed. Do this as many times as you need
to until you can fall asleep.
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6.
Avoid or limit your use of caffeine (coffee, tea, sodas, chocolate),
decongestants, alcohol and tobacco.
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7.
Exercise more often, but don't exercise within a few hours before
going to bed.
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8.
Learn to reduce or manage the stress in your life.
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9.
Don't lie in bed worrying about things. Set aside another time
just for worrying. For example, spend 30 minutes after dinner
writing down what's worrying you and what you can do about it.
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10.
Try eating a light snack before going to bed, but don't eat
too much right before bedtime. A glass of warm milk or some
cheese and crackers may be all you need.
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| 11.
Don't nap during the day if naps seem to make your insomnia
worse. |
Will sleeping pills help?
Sleeping pills can help in some cases, but they are not a cure for
insomnia. They're only a temporary form of relief. They're best
used for only a few days. Regular use can lead to rebound insomnia.
This occurs when a person quits taking sleeping pills and his or
her insomnia comes back.
Sleeping pills can be unsafe to use if you have certain health problems.
Ask your doctor if sleeping pills would be helpful for you.
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