Print This Page Click to Print. Staying Healthy. You might also be interested in…. Improving Sleep: A guide to a good night's rest When you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy?
Featured Content General ways to improve sleep Breathing disorders in sleep When to seek help The benefits of good sleep. Free Healthbeat Signup Get the latest in health news delivered to your inbox!
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I want to get healthier. Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term.
Develop a relaxing bedtime routine to prepare your mind and body for sleep. Make sure your bedroom is quiet, dark, and cool, avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind, and turn off screens at least one hour before bedtime. Get back to sleep when you wake up at night. Provide your doctor with as much supporting information as possible, including information from your sleep diary.
A specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly.
The sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities awake and asleep at home. Authors: Melinda Smith, M. An Overview of Sleep Disorders — Symptoms and treatment of common sleep disorders. Sleep Problems in Children — Common sleep issues with babies, young children, and teenagers. University of Michigan Health System. In the U. American Academy of Sleep Medicine. In the UK , find sleep clinics, centres, and specialists.
UK Health Centre. In Canada , find a sleep clinic or treatment provider. Canada Sleep Society. In Australia , find a list of sleep clinics. Sleep Disorders Australia. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments. Can we rely on you? Chronic insomnia is usually tied to an underlying mental or physical issue. Anxiety, stress, and depression are some of the most common causes of chronic insomnia.
Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger , worry, grief, bipolar disorder, and trauma. Treating these underlying problems is essential to resolving your insomnia.
Medical problems or illness. Chronic pain is also a common cause of insomnia. Many prescription drugs can interfere with sleep, including antidepressants , stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine Midol, Excedrin , diuretics, and slimming pills. Sleep disorders. Insomnia is itself a sleep disorder, but it can also be a symptom of other sleep disorders , including sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work.
Habits that cause insomnia and disrupt sleep While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later.
Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.
Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Keeping a sleep diary or using a sleep tracking app is a helpful way to pinpoint habits and behaviors contributing to your insomnia.
Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep.
Make sure your bedroom is quiet, dark, and cool. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably.
Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. This will help you get back in a regular sleep rhythm.
Turn off all screens at least an hour before bed. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music. Avoid stimulating activity and stressful situations before bedtime. This includes checking messages on social media , big discussions or arguments with your spouse or family, or catching up on work.
Postpone these things until the morning. Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p. Drinking too many liquids. In the meantime, please feel free to search for ways to make a difference in your community at www. Javascript must be enabled to use this site. Please enable Javascript in your browser and try again. Now Reading:. Membership My Account.
Rewards for Good. Share with facebook. Share with twitter. Share with linkedin. Share using email. Leaving AARP. Cancel Continue. Sam Island. Menopausal insomnia Declining estrogen can prompt disturbances — including hot flashes — in the middle of the night. Prescription insomnia Sleep can also be interrupted by poor timing of your medications. Bedroom-based insomnia Lying in bed trying to force sleep to happen out of boredom backfires, Harris says.
More on Sleep Breaking insomnia's grip: a personal story A bedroom makeover for healthy sleep.
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