Sleep DisordersPage 2 of 8
Prev | Next
Causes of Sleep Disorders
significant life stress (job loss or change, death of a loved one,
environmental factors like noise, light, or extreme temperatures (hot or
cold) that interfere with sleep;
things that throw off a normal sleep schedule (like jet lag or switching
from a day to night shift).
How is insomnia diagnosed?
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.
How is insomnia treated?
Acute, or short-term insomnia may not require treatment. But if your insomnia makes it
hard to function during the day because you are sleepy and tired, your health care
provider may prescribe sleeping pills for a limited time. The rapid onset, short-acting
medications now available avoid many of the earlier problems with continuing effects (like
feeling drowsy or groggy) the following day. Some medications may be less effective after
several weeks of nightly use, however, and long-term safety and effectiveness has not yet
been established. Side effects of sleeping pills (and over-the-counter sleep medicines)
can be a problem, too. Mild insomnia often can be prevented or cured by practicing good
sleep habits (see below).
Treatment for chronic (long-term) 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 or medication. Most medicines that are
used for sleep have side effects and must be used with caution. It is not
recommended to use over-the-counter sleeping pills for insomnia. Behavioral approaches to
treatment focus on changing behaviors that may worsen insomnia and learning new behaviors
to promote sleep. Techniques such as relaxation exercises, sleep restriction therapy, and
reconditioning may be useful.
What habits promote a good night's sleep?
Good sleep habits can help you get a good night's sleep. For example:
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 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 3
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 sleeping place 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 relax and wind down before sleep, such as
reading a book, listening to music, or taking 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 have trouble lying awake worrying about things, try making a
to-do list before you go to bed. This may help you to "let go" of those worries
Common Signs of a
Sleep Disorder and
Common Sleep Disorders
Prev | Next