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Insomnia Prevention Good sleep habits, also called sleep hygiene, can help you beat insomnia. Here are some tips: 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 they may make you less sleepy at night. Don’t use phones or e-books before bed. Their light 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 make you wake up in the middle of the night and hurt your sleep quality. Get regular exercise. Try not to work out close to bedtime, because it may make it hard to fall asleep. Experts suggest exercising at least 3 to 4 hours before bed. Don't eat a heavy meal late in the day. But a light snack before bedtime may help you sleep. Make your bedroom comfortable: dark, quiet, and not too warm or too cold. If light is a problem, use a sleeping mask. To cover up sounds, try earplugs, a fan, or a white noise machine. Follow a routine to relax before bed. Read a book, listen to music, or take a bath. Don’t use your bed for anything other than sleep and sex. If you can't fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy. If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night

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Causes and treatment of insomnia

2021/06/24

CHECK YOUR SYMPTOMS FIND A DOCTOR FIND A DENTIST CONNECT TO CARE FIND LOWEST DRUG PRICES HEALTH A-Z DRUGS & SUPPLEMENTS LIVING HEALTHY FAMILY & PREGNANCY NEWS & EXPERTS MOBILE APPS SUBSCRIPTIONS SUBSCRIBE Sleep Disorders Reference MENU Insomnia Reviewed by Melinda Ratini, DO, MS on January 04, 2020 What Is Insomnia? Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. The condition can be short-term (acute) or can last a long time (chronic). It may also come and go. Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more. Types of Insomnia There are two types of insomnia: primary and secondary. Primary insomnia: This means your sleep problems aren’t linked to any other health condition or problem. Secondary insomnia: This means you have trouble sleeping because of a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication; or substance use (like alcohol). Insomnia Causes Causes of primary insomnia include: Stress related to big life events, like a job loss or change, the death of a loved one, divorce, or moving Things around you like noise, light, or temperature Changes to your sleep schedule like jet lag, a new shift at work, or bad habits you picked up when you had other sleep problems Causes of secondary insomnia include: Mental health issues like depression and anxiety Medications for colds, allergies, depression, high blood pressure, and asthma Pain or discomfort at night Caffeine, tobacco, or alcohol use Hyperthyroidism and other endocrine problems Other sleep disorders, like sleep apnea or restless legs syndrome