About this topic
Insomnia is a common sleep problem. You have trouble falling asleep or staying asleep when you have this problem. You may wake up early and not be able to fall back to sleep. Sometimes, you may wake up in the morning and not feel rested. Then, you may feel tired or sleepy all day. You may be grouchy, forget things, or have trouble focusing. ‚
Insomnia can last for a few days, weeks, or even months. For some people, insomnia may not happen every day but instead a few times a week. Insomnia may be caused by stress or another health problem. Doctors will work to find and treat the cause of your insomnia. Most often, this includes lifestyle changes. ‚
What care is needed at home?
- Ask your doctor what you need to do when you go home. Make sure you ask questions if you do not understand what the doctor says. This way you will know what you need to do.
- Your doctor may ask you to keep a log of your daily sleep habits. Write down:
- How long you sleep each night. Note when you go to bed and when you wake up.
- How long it takes to fall asleep
- How often you have trouble falling or staying asleep
- If you snore
- If you have trouble staying awake during the day
- Your daily activities and routine
- What you ate or drank close to bedtime
- What drugs you took in the evening and at what time
- Whether or not you took a nap during the day
What follow-up care is needed?
- Your doctor may ask you to make visits to the office to check on your progress. Be sure to keep these visits. Talk with your doctor about other drugs you are taking. Some of these may cause insomnia.
- Your doctor may send you to a sleep center for special testing.
- Your doctor may suggest you talk with a counselor. Talking with someone may help to lessen stress and help with your insomnia.
What lifestyle changes are needed?
- Avoid drinking or eating things with caffeine late in the day and before bedtime.
- Do not eat meals close to bedtime.
- Do not go to bed hungry. Try a light snack before bedtime.
- Avoid drinking beer, wine, and mixed drinks (alcohol) before bedtime.
- If you smoke, stop smoking.
- Avoid taking long naps during the day. This can interfere with your sleep at night.
What drugs may be needed?
The doctor may order drugs to: ‚
- Help you sleep
- Help with low mood
Will physical activity be limited?
Your physical activity should not be limited. Stay active. Avoid working out right before bedtime. ‚
What problems could happen?
- Slow reaction time
- Poor performance at work or school
- Weight problems
- Anxiety or low mood
- Accidents related to sleepiness or trouble focusing
What can be done to prevent this health problem?
- Keep the same sleep schedule. Go to bed and get up at the same time each day.
- Avoid taking naps during the day.
- Sleep in a dark and quiet room at a comfortable temperature.
- Make a list of things you need to do the next day before you go to bed. This may keep you from worrying about them.
- Try reading a book or listening to music before falling asleep. A warm bath may help to relax you.
- Use a fan or white noise machine to help block out noise.
- If you cannot fall asleep, get up and do some light activity until you feel sleepy.
- Find ways to manage stress. Use relaxation methods like deep breathing and muscle relaxation. Things like yoga or tai chi may also be helpful.
- Avoid working on the computer or watching TV right before bed. Avoid using your bedroom for things other than sleeping or sex.
When do I need to call the doctor?
- Lack of sleep keeps you from your daily activities
- You think your insomnia might be caused by some other health problem
- You are not feeling better in 2 to 3 days or you are feeling worse
Teach Back: Helping You Understand
The Teach Back Method helps you understand the information we are giving you. The idea is simple. After talking with the staff, tell them in your own words what you were just told. This helps to make sure the staff has covered each thing clearly. It also helps to explain things that may have been a bit confusing. Before going home, make sure you are able to do these: ‚
- I can tell you about my condition.
- I can tell you what changes to my lifestyle may help me sleep better.
- I can tell you what may help prevent insomnia.
Where can I learn more?
National Heart Blood and Lung Institute ‚
http://www.nhlbi.nih.gov/health/health-topics/topics/inso/ ‚
National Sleep Foundation ‚
http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep ‚
NHS Choices ‚
http://www.nhs.uk/conditions/insomnia/pages/introduction.aspx ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚