- going to bed at different times each night
- taking naps during the day
- working the night shift
- sleeping with the television or radio on
- not getting enough exercise or physical activity
- having too much caffeine
- a mental health disorder (such as depression, anxiety, or bipolar disorder)
- physical pain
- ingesting alcohol or medication containing caffeine
- medical conditions (such as hypothyroidism, which is low thyroid hormone levels, or kidney disease)
- sleepiness during the day
- trouble concentrating
- tension headaches
- constantly worrying about sleep
- not feeling refreshed in the morning
- breathing and relaxation techniques to improve your mood and reduce anxiety before bedtime
- replacing negative thoughts and emotions about sleep with positive ones
- reserving the bed for sleep and sex and avoiding other activities in bed, such as
- going to bed and waking up at the same time each day
- limiting naps to no more than 30 minutes
- avoiding naps after 3 p.m.
- avoiding caffeine in the evenings and at night
- limiting water and other liquids before bedtime
- keeping your room quiet, cool, and dark by wearing earplugs and hanging drapes to block light
- avoiding exercise two to three hours before bedtime
Primary insomnia, simply called insomnia, is a common sleep disorder that affects most adults at some point in their lives. People with insomnia typically have trouble falling or staying asleep. In some cases, insomniacs fall asleep quickly, but wake up several times throughout the night.
Causes of insomnia include:
Adults need about seven to eight hours of sleep each night. If you have insomnia, it can take you 30 minutes or more to fall asleep. In addition, you may only sleep for a few hours at a time.
Other common symptoms of primary insomnia include:
Several tests can help your doctor determine the cause of your insomnia. These include a physical examination and a blood test. Both tests can rule out conditions that may cause insomnia, such as hypothyroidism and kidney disease. Tell your doctor about all medications you are taking because some drugs can cause sleep problems.
Your doctor may also recommend that you keep a sleep diary. Write down your activities and meals each day, and then record each night that you have insomnia. This information can help your doctor determine the cause of your sleep trouble (drinking coffee in the late afternoon, for example).
A polysomnography may also help your doctor learn the cause of your insomnia. This is an overnight sleep study conducted at a hospital or sleep clinic. This test can determine whether you have a sleep disorder, such as restless leg syndrome (the uncontrollable need to move your legs while sleeping) or sleep apnea (abnormal pauses in breathing during sleep).
The treatment for insomnia depends on its underlying cause. If your doctor believes that medications are causing your insomnia, he or she may lower your dosage or recommend an alternative.
Behavioral therapy, which teaches you techniques to help you gain control of unwanted behaviors, is effective in the treatment of primary insomnia. Techniques associated with this therapy include:
watching television or working on the computer
If you can’t control your stress with behavioral therapy or if you suffer from depression or an anxiety disorder, your doctor may recommend other therapies. He or she may suggest talk therapy with a counselor or psychiatrist. You can also try a prescription anti-anxiety or antidepressant medication.
A sleep-aid medication can also help you sleep better. Both prescription and over-the-counter sleep aids are effective on a short-term basis. However, these drugs are habit- forming and have side effects that can impact your daily life. You may experience memory problems and daytime drowsiness. Blurred vision can also occur, along with dry mouth and balance problems.
Most people can overcome insomnia by improving their sleep environments, treating underlying medical conditions, and improving their sleep habits.
Drowsiness or sleepiness during the day is a major complication of primary insomnia. Your risk of an accident increases, while your performance at work and school may suffer. Primary insomnia has a negative impact on your health and increases your risk of obesity, heart disease, and diabetes. Insomnia may weaken your immune system.
Simple lifestyle changes can help you develop better sleep habits. These include:
steering clear of stimulating activity before bed, such as watching TV or playing video games