Insomnia
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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.
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What is Insomnia?
Insomnia is a condition in which you have trouble falling
or staying asleep. Some people with insomnia may fall asleep easily but wake up
too soon. Other people may have the opposite problem, or they have trouble with
both falling asleep and staying asleep. The end result is poor-quality sleep
that doesn't leave you feeling refreshed when you wake up.
Types of Insomnia
There are two types of insomnia. The most common type is
called secondary insomnia. More than 8 out of 10 people with insomnia are
believed to have secondary insomnia. Secondary means that the insomnia is a
symptom or a side-effect of some other problem. Some of the problems that can
cause secondary insomnia include:
- Certain illnesses, such as some heart and lung diseases
- Medicines that delay or disrupt sleep as a side-effect
- Caffeine,
tobacco, alcohol, and other substances that affect sleep
- Another sleep disorder,
such as restless legs syndrome; a poor sleep environment; or a change in sleep
routine
In contrast, primary insomnia is not a side-effect of medicines or
another medical problem. It is its own disorder, and generally persists for
least 1 month or longer.
Next: Insomnia overview »
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