5 Things to Know About Insomnia

1. Examine Your Situation if You Suspect Insomnia

One in three adults in the United States suffers from insomnia. The symptoms can last from days to months, affect women more often than men, and are more common in individuals undergoing recent stress such as a divorce or death of a loved one.

Insomnia is trouble falling or staying asleep, or a decrease in the quantity or quality of sleep, to the extent that it affects you throughout the day. It is also described as feeling tired after awakening even after a full night of sleep.

2. Monitor Symptoms of Insomnia

Symptoms of insomnia include fatigue, irritability, forgetfulness, difficulty concentrating, trouble falling and staying asleep, anxiety and depression. You should seek medical attention if any of the following pertain to you.

1. Lack of sleep is interfering with job performance or personal relationships.
2. You don't recall certain events such as driving home, or have fallen asleep at the wheel.
3. Sleep deprivation causes a car accident or near miss.
4. You have used alcohol to fall asleep or deal with depressive or anxiety-related symptoms.
5. Fatigue persists throughout the day and you are unable to stay awake during meetings or concentrate at work.
6. You find yourself irritable or snapping at others.
7. Loved ones tell you that you snore or stop breathing during sleep.
8. Excessive caffeine or over-the-counter medications are needed to keep you awake during the day.
9. You wake up multiple times through the night because of one or more reasons, such as urinating or restless leg syndrome.
10. Increasing forgetfulness fills your days or you require a nap most afternoons.

3. Consider the Causes of Insomnia

The most common cause of insomnia is a change in the sleeping environment. This could be as simple as a change in the temperature by a few degrees or something as predictable as sleeping in a new house. Other causes include illness, change in work shift, travel or jet lag, poor sleep hygiene (for example, drinking caffeine or exercising right before bed), stress, noise, loss of a loved one or job, withdrawal from alcohol or abuse of alcohol drugs, and stimulant medications (steroids, thyroid hormone replacement, beta-blockers). Less common causes include depression or anxiety, but the majority of the insomniacs suffer from one of the previously mentioned.

Some conditions causing insomnia should be evaluated by a physician for treatment, including movement disorders like restless leg syndrome or sleep apnea, which can have significant health consequences.

4. Don't Ignore Insomnia

Anyone suffering from insomnia should visit a physician. Before you go to the doctor's office, you should keep a sleep log for a couple of weeks. Include approximately when the insomnia started, how often it occurs, whether you have trouble falling or staying asleep, your bedtime routine, how you feel when you wake up in the morning, any medical problems including a history of depression or anxiety, any pain you experience at night, and medications you take, including herbal remedies.

This information will make it much easier for the physician to properly diagnosis the cause of the insomnia. The doctor will perform a physical exam and possibly run blood tests or even order a sleep study. After the proper diagnosis is made, the appropriate treatment can be started. This may include medications for a short period of time, change in sleep hygiene, or treatment of a medical condition previously unrecognized, such as hyperthyroidism, depression or sleep apnea.

5. Prevent Insomnia Before It's a Problem

There are some things you can do to improve your chances of getting a good night's rest.

First, avoid stimulants such as caffeine or smoking in the 2 to 3 hours before you go to bed, and do not perform intense exercise or eat large meals right before bed. Avoid late naps, and keep a regular bedtime routine that includes going to bed and getting up at the same time. Create a place that is conducive to sleep; your bedroom should be the right temperature, quiet, dark and comfortable.

Sometimes over-the-counter medications and natural remedies will be enough to get you on the right track to a good night's sleep. Melatonin is a hormone made by the pineal gland in the brain and supplements can be bought in most food and drug stores. It may be beneficial for short-term use (less than 3 months) but may require up to 3 mg daily for treatment. Other over-the-counter medications include antihistamines, which make you sleepy but are not a cure for the problem long-term.

For individuals who are having difficulty with their circadian rhythm chronotherapy (delaying of bedtime for 2 to 3 hours per night until the right time is achieved) and phototherapy (spending 30 minutes in front of a light box each day) may be beneficial but should be used under the care of a sleep specialist.

There are many other natural or herbal and homeopathic remedies but these are not regulated and have not been tested for validity. Caution should be used when trying alternative remedies because of certain side effects or interactions with medications. Always consult your physician before using these.

These interventions--and a visit to the doctor, if necessary--will help you get a good night's sleep.