If you’re not sleeping well, you are not alone. More than a million Americans suffer from insomnia, which can be a persistent problem with serious consequences. It costs our nation more than $100 billion annually in lost productivity and medical expenses. Insomnia is also a contributor to around 100 thousand car accidents per year. Insomnia is defined as difficulty with sleep, whether it is a difficulty falling asleep, staying asleep, waking up too early or feeling tired upon waking. It is a sign and symptom that can be associated with several sleep, medical or psychiatric disorders and therefore should be a reason to seek medical attention. Some causes may be:
- Emotional or physical discomfort
- Life stress or illness
- Medications
- Depression
- Anxiety/chronic stress
- Interference with normal sleep schedule
Insomnia varies in how long it lasts and how often it occurs. It may be short term, long term or intermittent. Symptoms of insomnia may be sleepiness during the day, tiredness, irritability and problems with concentration or memory. If you are experiencing mild insomnia, you may want to try adding the following sleep habits to your routine:
- Try to go to bed around the same time every night, get up the same time every morning and avoid naps.
- Avoid caffeine, nicotine and alcohol late in the day. Caffeine and nicotine are stimulants, and alcohol can cause waking in the night.
- Get regular exercise, but not too close to bedtime.
- Don’t eat a heavy meal late in the day, but a light snack before bed may help with sleep.
- Make your room comfortable.
- Follow a routine to help you relax right before sleep.
- Avoid using your bed for anything but sleep.
- If you can’t fall asleep and don’t feel drowsy, get up and read or do something that is not over-stimulating until you feel sleepy.
- If you find yourself worrying, then get up and make a list before you go to bed.
Visit with your health care provider if your symptoms persist beyond the above recommendations or if they seem to be severe. There are many medications and herbal supplements available, but it’s not wise to try them until you have discussed your situation with a professional first to decide what plan is right for you.
Melanie Yunger is a local wife, mom and nurse practitioner.