Insomnia
Medical Author: Siamak Nabili, MD, MPH
Medical Editor: Melissa Conrad Stöppler, MD
 |
Ten Tips to Avoid Insomnia and Get a Good Night's
Sleep
Medical Author: Melissa Stoppler, M.D.
Medical Editor: Barbara K. Hecht, Ph.D.
 Transient, or short–term, insomnia is inadequate or
poor–quality sleep
lasting anywhere from one night to
a few weeks. Transient insomnia can be a single episode or recurring episodes of
insomnia separated by periods of normal sleep.
The following
suggestions are intended to help overcome transient insomnia and maximize the
chance of getting a healthy night's sleep:
- Make your bedroom an inviting place. Keep the room
free of clutter and distractions. Be sure you have the right bed and mattress
for your needs. The wrong mattress can lead to musculoskeletal problems and
sleep disturbances.
- Use the bed only for sleeping and sex. Avoid use of
the bed for watching TV, eating, working, or any other activities. If you do
wish to use the bed for a bit of nighttime reading, read only pleasure books
in bed.
- Therapists often use "reconditioning" as part of a
treatment plan for insomnia. With this method, people are "reconditioned" to
associate the bed with sleep. If you find yourself unable to sleep at all, get
out of bed and move to another room, so that you only associate the bed with
sleep and not with wakefulness.
Top Searched Insomnia Terms:
insomnia treatment,
causes of insomnia,
meditation,
sleep apnea,
menopause,
Zoloft for insomnia,
types of insomnia,
sleep problem,
insomnia symptoms,
sleeping disorders,
anxiety,
depression,
narcolepsy
|
 |
What is insomnia?
Insomnia is defined as difficulty initiating or maintaining
sleep, or both,
despite adequate opportunity and time to sleep, leading to impaired daytime
functioning. Insomnia may be due to poor quality or quantity of sleep.
Insomnia is very common and occurs in 30% to 50% of the general population.
Approximately 10% of the population may suffer from chronic (long-standing)
insomnia.
Insomnia affects people of all ages including children, although it is more
common in adults and its frequency increases with age. In general, women are
affected more frequently than men.
Insomnia may be divided into three classes based on the
duration of symptoms.
- Insomnia lasting one week or less may be termed transient
insomnia;
- short-term insomnia lasts more than one week but resolves in less
than three weeks; and
- long-term or chronic insomnia lasts more than three weeks.
Insomnia can also be classified based on the underlying reasons for insomnia
such as sleep hygiene, medical conditions, sleep disorders, stress factors, and so on.
It is important to make a distinction between insomnia
and other similar terminology; short duration sleep and sleep deprivation.
- Short
duration sleep may be normal in some individuals who may require less time for
sleep without feeling daytime impairment, the central symptom in the definition
of insomnia.
- In insomnia, adequate time and opportunity for sleep is available,
whereas in sleep deprivation, lack of sleep is due to lack of opportunity or
time to sleep because of voluntary or intentional avoidance of sleep.
What causes insomnia?
Insomnia may have many causes and, as described earlier, it can be classified
based upon the underlying cause.
Situational and stress factors leading to insomnia may
include:
- jet lag,
- physical discomfort (hot, cold, lighting, noise, unfamiliar
surroundings),
- working different shifts,
- stressful life situations (divorce or
separation, death of a loved one, losing a job, preparing for an examination),
- illicit drug use,
- cigarette smoking,
- caffeine intake prior to going to bed,
- alcohol
intoxication or withdrawal, or
- certain medications.
Most of these factors may be
short-term and transient, and therefore insomnia may resolve when the underlying
factor is removed or corrected.
Sleep hygiene
Sleep hygiene can play an important role in insomnia. Poor sleep hygiene
includes physical factors such as:
- using the bedroom for things other than
sleeping,
- eating or exercising prior to sleep,
- going to bed hungry,
- sleeping in
a room with too much noise or lighting, or
- doing work in bed.
Medical and psychiatric conditions
Medical and psychiatric conditions may also contribute to
insomnia.
Some of these common medical conditions may include:
- breathing problems
from chronic heart or lung disease (asthma,
chronic obstructive pulmonary
disease (COPD),
- congestive heart failure,
- obstructive sleep apnea),
- obesity,
- acid
reflux,
- hyperthyroidism,
- urinary problems (frequent urination,
urinary
incontinence),
- chronic pain,
- fibromyalgia,
- Parkinson's disease, or
- dementia.
Common psychiatric problems can be responsible for
insomnia including:
Some common physiologic conditions
can lead to insomnia such as:
Other causes of insomnia may be related to sleep
disorders including:
Next: What are other causes of insomnia? »
- lorazepam, Ativan - Describes the medication lorazepam (Ativan) an antianxiety drug used for the management of anxiety disorders and anxiety associated with depression. Article includes descriptions, uses, drug interactions, and side effects.
- Congestive Heart Failure - Read about congestive heart failure symptoms like fatigue, abdomen, leg and ankle swelling, shortness of breath, sleeplessness, increased urination, nausea, abdominal pain, and decreased appetite.
- amitriptyline. Elavil, Endep - Learn about amitriptyline ((Elavil, Endep) an antidepressant drug used to treat depression. Drug interactions and side effects are also included in the information.
Latest Medical News
|
|
 |
Topics Related to Insomnia
Doctors' Views
Medications
Diseases & Conditions
Health Facts
Snoring Cure
If you're ready to say goodnight to chronic snoring, a new cure could be right under your nose.See more WebMD Videos »
|
Specialty RSS
