Insomnia is trouble sleeping during normal sleeping hours. Any number of factors may be the cause, such as stress, illness, being overweight, depression, anxiety, medicines, drugs, jet lag, arguing, or lack of exercise. Insomnia is not a side effect of aging; adults require less sleep.
Symptoms of insomnia include:
- trouble falling asleep (taking longer than 45 minutes)
- waking up several times in the night
- waking up earlier than usual
- increased daytime fatigue and agitation
- trouble coping with sleep schedule or
- a combination of any of the above symptoms
Types of insomnia:
- Short-term insomnia may last until an acute situation is resolved. It is often due to noise, pain, worry over a stressful situation, or work or school problems.
- Long-term insomnia may persist for months or years. Causes may be factors like general anxiety, chronic pain, depression, other physical disorders, drugs, or medicines.
Restful sleep restores energy and allows the body to renew itself. It keeps the body's immune system strong. Restful sleep is important to well-being.
Try these tips to improve sleep and avoid insomnia:
- lose weight if you're overweight
- do not watch TV, or do work while in bed
- eat lightly at the evening meal
- avoid after supper snacks
- do not drink alcohol within 6 hours of bedtime
- avoid caffeine after the morning hours
- exercise 30 to 60 minutes every day or
- try a hot bath and a cup of warm milk before bed
If these tips do not work, you may have a medical condition that needs to be evaluated. Never take over-the-counter sleeping aids, including melatonin, without seeking medical advice first. Sleeping pills of any kind should be a last resort and used only for a short time.
Copyright (c) 1998. HBO & Company (602) 230-7575. All Rights Reserved.
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For related information; see Mindfulness-Based Stress Reduction Program, 319-384-5089
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