1. Create a Sleep Diary
If you have difficulties sleeping due to chronic fatigue syndrome or other reasons, take notes about your sleep patterns, including what time you go to bed and wake up each morning. Record how many times you wake up during the night and how you would rate your overall quality of sleep. Also note the specific foods you eat or drink before bed each night, especially if you tend to have an alcoholic drink or caffeinated soda in the evening. Write down the names and dosages of all medications and dietary supplements you take at bedtime. Finally, add a few thoughts about the kind of mood you are in when you get ready for bed, whether you are anxious, angry, relaxed or happy. After a couple of weeks of tracking your sleep, you may be able to see a pattern in your sleep dysfunction that you can change. It could be as simple as reducing the amount of caffeine you drink in the later part of the day or you may need to adjust your medications if one of the side effects is insomnia.
2. Talk to Your Doctor
Talk about your sleep issues and show him your sleep diary. He may be able to help you figure out whether your sleeplessness is due to stress or if the root is medical. Be willing to try medications such as antidepressants or muscle relaxants that are routinely used to treat sleep disorders. After listening to your symptoms and looking at your overall health, your doctor may send you to a sleep study for further evaluation.
3. Participate in a Sleep Study
Having a sleep study done can help diagnose specific sleep disorders such as sleep apnea, restless leg syndrome or narcolepsy. This type of study is usually done at a hospital or other medical facility. You will be attached to machines that measure your brain waves, heart rate and eye movements while you are sleeping. You may be videotaped as well. Overnight observation can lead to a firm diagnosis of a sleep dysfunction that can be easily treated.
4. Treat a Specific Sleep Dysfunction
Once you know why you aren't getting enough quality sleep, you can treat it appropriately. Sleep apnea, a common disorder in which a person stops breathing for a brief amount of time, can be treated in part by lifestyle changes. Losing weight, eliminating alcohol and tobacco products and sleeping on your side can all reduce the risk of your airways becoming obstructed. If lifestyle changes alone do not reduce episodes of apnea, you can be fitted with a CPAP (continuous positive airway pressure) that provides you with air even when your body "forgets" to breathe. A dental appliance that repositions your tongue may also be a treatment method for apnea.
Restless legs syndrome can prevent people from sleeping well due to an overwhelming urge to move around. Stretching or jogging around for a few minutes before you get into bed may help relieve this sensation. If exercise does not help, you may be prescribed anti-convulsant drugs or other sedatives that control muscle contractions.
