Being unable to fall asleep or stay asleep can rapidly take a toll on daily functioning and overall health. In addition to negatively affecting concentration and productivity, frequent sleeping problems increase your risk for heart disease, high blood pressure and diabetes, according to the American Academy of Family Physicians. Fortunately, most cases of insomnia respond to lifestyle changes, behavioral therapies, medication or a combination of these treatment approaches.
Keep a Sleep Diary
Average adults require seven to eight hours of sleep each night. In some cases, perceived sleeping problems are simply due to sleeping too little at night. If you are sleeping an adequate amount each night, keeping a sleep diary that includes information on when you go to bed each night, how long it takes to fall asleep, what time you wake in the morning and your overall sleep quality can help you uncover the nature of your sleep problems. This is essential for developing a plan to improve your sleep quantity and quality.
Make Lifestyle Changes
Chronic or acute stress, excessive caffeine consumption, too little exercise and poor sleep hygiene can all contribute to insomnia, explains the American Academy of Family Physicians. To sleep better, go to bed at same time every day, develop a basic bedtime routine, use your bedroom only for sleeping and sex, keep your bedroom dark and quiet, and get plenty of exercise during the day. If you cannot fall asleep after 30 minutes, get out of bed and spend time reading or engaging in another relaxing activity, and then attempt to sleep again when you begin to feel tired. Avoiding caffeine in late afternoon and evening may also help.
Try Behavioral Therapy
Behavioral therapies may be more effective at improving sleep than medication, according to MayoClinic.com. Relaxation techniques, such as biofeedback and progressive muscle relaxation, are useful for calming your mind and body before bed. Cognitive therapy can ease sleep problems associated with compulsive worrying, and light therapy may improve sleep by adjusting your internal clock. Sleep restriction, which involves decreasing the time you spend in bed to trigger partial sleep deprivation and make you more tired the following night, is also helpful.
Take Medication
Both prescription and over-the-counter medications and supplements are helpful for short-term insomnia. However, medication should only be used as a temporary method of improving sleep, as using medication too much can actually worsen sleep, according to the American Academy of Family Physicians. Moreover, some sleep medications are habit-forming, and using prescription or over-the-counter sleep aids may mask underlying health conditions that require treatment.
Prescription-strength sleep aids, such as zolpidem, zaleplon, eszopiclone and benzodiazepines, may help you fall asleep more quickly and remain asleep for longer periods, but these drugs can cause side effects like daytime drowsiness, night wandering, agitation and impaired thinking, according to MayoClinic.com. Over-the-counter antihistamines can increase drowsiness to help you fall asleep more quickly, but these medications may also cause side effects. Supplementing with valerian and melatonin, a sleep-inducing hormone naturally produced by your body, may be beneficial for some people.
Treat Underlying Disorders
Chronic pain disorders like arthritis and fibromyalgia, thyroid problems, sleep apnea, Alzheimer's disease, and heartburn can all cause or contribute to sleeping problems. Mental health disorders such as anxiety, post-traumatic stress disorder and depression can also negatively affect sleep, as can menopause, according to MayoClinic.com. Treating the underlying disorder can significantly improve sleep in most cases.
