Insomnia - Solution for Better Night Sleep
Insomnia is difficulty falling or staying asleep. In many cases, it can be relieved with a few simple behavioral changes. Sometimes, medication is needed but usually behavioral changes should be tried first.
Talk with your health care provider if any of the following symptoms occur often enough to affect your function during the day:
- Difficulty falling a sleep
- Excessive sleepiness during the day
- History of falling asleep during the day at inappropriate times
- Nightmares or disturbing thoughts that keep you awake
- Pain, frequent urination, or unusual sensations that keep you awake
- Significant trouble getting out of bed in the morning
- Sleep that does not refresh you
- Waking up several times throughout the night
- Waking up early in the morning
- If possible, wake up at the same time each day.
- Avoid performing activities such as eating and working in your bed.
- Avoid strenuous activity 2 hours before going to bed.
- Avoid caffeinated and alcoholic beverages in the evening.
- Avoid eating heavy meals at least 2 hours before going to sleep.
- Develop a bedtime routine that includes calming, relaxing activities.
- Make sure your sleep environment is quiet, dark, and is at a comfortable temperature.
- Don't go to bed more than 8 hours before you expect to start your day.
One method of preventing worries from keeping you awake is to keep a journal before going to bed. List all issues that worry you. By this method you transfer your worries from your thoughts to paper, leaving your mind quieter and more ready to fall asleep. Insomnia - Solution for Better Night Sleep
