![]() Your HCP may recommend relaxation techniques, other things you can change about your sleep routine, or may prescribe a medication to help you sleep better. Do you take any medications, vitamins, or supplements?īased on your answers to these questions, your HCP will likely be able to tell if you have insomnia, and what can be done to help you.Is there anything in your life that stresses you out?.How many hours of sleep do you usually get?.How long does it take you to fall asleep?.What kinds of things do you do before going to bed? (Watching TV, texting, playing video games, etc.).He or she will likely ask you questions about your sleeping habits, such as: If you’re having trouble sleeping, tell your health care provider (HCP). What should I do if I think I might have insomnia? Expose yourself to natural light immediately after you wake up by opening the shades or turning on the lights to help your body adjust to a good schedule.Wake up at the same time each morning-even on weekends (using weekends as times to sleep in will make it hard to fall asleep when the weekdays return).If you don’t fall asleep within 15-20 minutes, get up and do a quiet activity in a different room like reading or listening to calm music until you feel tired enough to try to sleep again.Make sure you are in a comfortable position.Go to sleep at the same time every night (including weekends).Create your own pre-sleep routing, by doing things such as taking a warm bath, reading, or meditating just before going to bed.Create a relaxing environment, turn lights down, close blinds, etc.If you do need to use your electronic devices, give blue light blocking glasses a try.Don’t watch TV, play video games, or use your laptop, phone, or eBook, because the blue light from the screen can make it difficult to fall asleep.Have a small snack so you’re not hungry or too full.Make sure your bedroom is dark, quiet, and a comfortable temperature.Don’t use your bed for anything other than sleeping (for example, don’t watch TV in bed or use your bed to do schoolwork).Avoid napping during the daytime unless you’re sick.Although alcohol may help you fall asleep more quickly, it’s more difficult to stay asleep and feel rested in the morning. Avoid nicotine and alcohol after lunch time.Avoid caffeine (found in coffee, energy drinks, some sodas, and chocolate) after lunch time.Exercise regularly, but not within 3 hours of bedtime.Here are some suggestions for ways to improve your “sleep hygiene,” or your habits related to sleep: Some medical conditions or illnesses can make sleeping difficult.Genetics-people in some families have a harder time with sleep than others.Worry about sleep-this can lead to a cycle of lying in bed worrying about why you are not able to sleep, which makes falling asleep even harder.Poor “sleep hygiene,” or bad habits related to sleeping.Long-term insomnia causes trouble sleeping for months or even years. Traveling to a different time zone (jet lag).Withdrawing from caffeine, nicotine, or alcohol.Consuming caffeine, nicotine, or alcohol.Other times, things that might not seem very stressful can still disrupt your sleep, such as: Anything else in your life that makes you worry a lot.Getting into arguments with family members or friends.Stressful things that might interfere with sleep include: For example, a person with insomnia might find it hard to fall asleep or to stay asleep if they have a lot of things on their mind or are adjusting to a new environment. Short-term (or acute) insomnia lasting less than one month, and usually happens when something in your life is really bothering you. Have more aches and pains and not feel as well physically.Be less motivated and make more mistakes at school or work.Have a hard time concentrating or paying attention.In addition to feeling tired or exhausted, a person might: For example, feeling tired during the day because of lack of sleep can make it hard to go to school or work, drive a car, play sports, or do activities with family and friends. Insomnia can affect a person even when they’re not sleeping. Sleep problems that last at least one month. ![]() Waking up too early in the morning and not being able to get back to sleep. ![]() However, for some people having trouble falling asleep or staying asleep is more common, to the point where it affects their normal daily life. Everyone has trouble sleeping once in a while. ![]()
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