Insomnia

Insomnia is a common sleep problem that affects your daily life. It can cause you to have trouble falling asleep or staying asleep. You may wake up during the night or wake up too early the next morning. These sleep problems may come and go, or they may be ongoing.

People who have insomnia may:

• Have trouble falling asleep. This can mean lying in bed for about 20 to 30 minutes, tossing and turning, waiting to fall asleep.
• Become so focused on being able to fall asleep that the worry and attention interfere with being able to fall asleep.
• Wake up too early in the morning.
• Wake up and have trouble falling back to sleep.
• Feel tired when they wake up.
• Feel grouchy, sleepy, or anxious and be unable to get things done during the daytime.
• Find it hard to pay attention, focus on tasks, or remember to do things.

Your doctor will probably check your current health and ask about any health problems you've had and any medicines you take. Your doctor may ask if you've had a recent stressful event.

Your doctor will also ask about your sleep history and if your sleep problems are affecting your daily life. You may talk about how well you sleep, how long you sleep, your bedtime habits, and how you feel when you're awake. Your doctor may ask you to keep a sleep journal for a week or two. This journal is a record of your sleep patterns.

Sometimes a doctor will do a physical exam, blood tests and, in some cases, a sleep study to help find out if you have a health problem that may be causing the insomnia.

Treatment for insomnia includes behavior and lifestyle changes. Treatment may include cognitive behavioral therapy for insomnia (CBT-I).

CBT-I can help you identify and change thoughts and behaviors that keep you from getting good sleep. You also focus on goals such as having healthy sleep habits and creating a sleep schedule. These things can gradually help you sleep better over time. Your treatment plan will include things to try at home. These may be lifestyle changes or changes in your bedtime routine. Examples include doing relaxation exercises, keeping regular bedtimes and wake times, and not drinking caffeine or alcohol before bed.

Some people decide to take medicine for a while to help with sleep. Medicine is used along with lifestyle and behavior changes.

You can take some steps at home to help improve your sleep.

• Follow the treatment plan from your doctor. It may include using cognitive behavioral therapy for insomnia (CBT-I). And it may include things you can try at home.
• Make a sleep schedule. Go to bed and get up at the same times each day. And avoid taking naps.
• Don't read, watch TV, or use your phone in bed.
• If you can't fall asleep after 15 to 20 minutes, get up and do a quiet task until you feel sleepy.
• Create a relaxing bedtime routine, like listening to soothing music.
• Avoid or limit caffeine, nicotine, and alcohol in the late afternoon and evening.
• Talk with your doctor before trying an over-the-counter medicine, herbal product, or supplement to help with sleep. Your doctor can recommend how much to take. If you take a prescription medicine, take it exactly as prescribed.