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What to do if you suffer from insomnia & Guidelines for better sleep.

If you experience recurrent problems with insomnia and it interferes with the way you feel or function during the day, see your healthcare professional or ask for a referral to a sleep disorders specialist. An effective treatment approach may require evaluation of diverse areas such as your psychological state, stress level, activities of daily living and sleep schedule. Your medical history, a physical exam, and some blood tests may help identify certain causes of your sleep problem. Your bed partner and other household members may have useful information about your sleep, such as whether you snore loudly or sleep restlessly. Your healthcare professional will also need to know whether insomnia makes you sleepy, depressed, or affects your life in other ways.

Sometimes insomnia can be helped through education and information. Some people naturally sleep less than others, and merely need to give up the idea that everyone needs eight hours of sleep. Counseling can help people whose insomnia stems from poor sleep habits. In other cases, medication or evaluation at a sleep disorders center may be recommended.

If you are advised to get an evaluation at a sleep disorders center, you may be asked to keep a sleep diary showing sleeping and waking patterns for a week or two. If you attend a sleep center, you can expect a thorough physical and psychological examination.

Guidelines for better sleep

The following guidelines can be used for a variety of sleep disorders. They may help many people sleep better. For more specific guidelines for your particular sleep disorder, consult your healthcare professional.

Maintain a regular wake time, even on days off work and on weekends.

Try to go to bed only when you are drowsy.

If you are not drowsy and are unable to fall asleep for about 20 minutes, leave your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when, and only when, you are sleepy. Repeat this process as often as necessary throughout the night.

Use your bedroom only for sleep, sex, and times of illness.

Avoid napping during the daytime. . If you nap, try to do so at the same time everyday and for no more than one hour. Mid-afternoon (no later than 3:00pm) is best for most people.

Establish a relaxing pre-sleep ritual such as a warm bath, light bedtime snack, or ten minutes of reading.

Exercise regularly. Confine vigorous exercise to early hours, at least six hours before bedtime, and do mild exercise at least four hours prior to bedtime.

Keep a regular schedule. Regular times for meals, medications, chores, and other activities help keep the inner clock running smoothly.

Avoid large meals close to bedtime, but a light snack can help promote sound sleep.

Avoid ingestion of caffeine within six hours of bedtime

Even a small dose of alcohol can produce dangerous levels of sleepiness if ingested when drowsy. Also, do not drink alcohol while taking sleep medication, sedatives, or other medicines that may interact with alcohol.

Avoid the use of nicotine close to bedtime or during the night.

Do not drink alcohol while taking sleeping pills or other medications.

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