Trouble sleeping is a common condition that can significantly affect daytime functioning. Chronic insomnia can lead to fatigue, reduced productivity, difficulty concentrating, depression and irritability. According to the American Academy of Family Physicians, most adults require between seven and eight hours of sleep to feel rested and alert the following day. More than one-third of adults suffer from occasional insomnia, with as many as 15 percent suffering from chronic sleeping difficulties. According to the Mayo Clinic, women are twice as likely to have trouble sleeping as men, possibly due to hormonal imbalances associated with pregnancy, menstruation and menopause.
Create a Routine and Relaxing Atmosphere
A bedtime routine and restful environment induce relaxation and sleep. Go to bed and wake up at the same time every day, even on weekends or during vacations. Listening to music, reading, taking a bath or engaging in other calming activities can help you relax. Keep bedroom clutter to a minimum, choose soft bedding and avoid stimulating wall colors. Reduce distractions with a fan or white noise machine, and install blackout curtains to block out streetlights. The Mayo Clinic recommends closing your bedroom door, keeping the room cool and only using your bed for sleep and sex. Turn your bedroom clock around to avoid monitoring how long you have been in bed, as watching the clock can increase anxiety and actually contribute to insomnia. If, after 15 or 20 minutes, you cannot fall asleep, get up and spend a few minutes out of the bedroom before trying again.
Exercise and Eat Right
Regular exercise and dietary changes can help improve sleep and overall health. In addition to reducing stress and anxiety, exercise may ease stiff joints and promote feelings of relaxation. Exercising too close to bedtime, however, can have a stimulating effect and should be avoided. Avoid caffeine, alcohol and nicotine during the evening and at night, as they may make it difficult to fall asleep, according to the Mayo Clinic. Eat meals at regular intervals to maintain stable glucose levels, and avoid eating a heavy meal late in the evening. Although a light snack before going to bed is acceptable and even beneficial, heavy meals can cause heartburn and indigestion and worsen insomnia.
Try Behavior Therapy
Behavior therapy and relaxation techniques are especially beneficial to those with anxiety-related insomnia. The U.S. Department of Health and Human Services states that cognitive behavioral therapy (CBT) is an effective short- and long-term treatment for insomnia that works by changing the behaviors and thoughts that interfere with falling asleep or staying asleep. Sleep restriction involves limiting the amount of time spent in bed while awake to promote healthy sleep habits, and relaxation training and biofeedback can reduce tension, stress and anxiety to reduce the time needed to fall asleep. Meditation and yoga are also beneficial for calming the mind and body.
Treat Underlying Causes
Anxiety, depression, Alzheimer's disease, chronic pain disorders, certain gastrointestinal disorders and sleep disorders, such as restless leg syndrome and sleep apnea, may all contribute to or cause insomnia, according to the U.S. Department of Health and Human Services. Women may experience trouble sleeping due to menopause or pregnancy. In addition, the treatments for many medical conditions can interfere with falling asleep or staying asleep. Treatment of underlying health conditions or changes in medications for existing medical disorders may be enough to eliminate insomnia.
Take Medication When Necessary
Over-the-counter sleep aids, such as valerian, melatonin and medications containing antihistamines, may be beneficial for occasional periods of insomnia. For chronic or severe insomnia, prescription medications, such as zolpidem, zaleplon, eszopiclone and certain antidepressants, may be necessary, according to the Mayo Clinic. Over-the-counter and prescription medications are effective at treating short-term insomnia, but they may be habit forming or cause daytime grogginess. Medications may also mask underlying medical problems, delaying their treatment, or lead to rebound insomnia when the drugs are discontinued. For these reasons, the Mayo Clinic cautions against using sleep aids for more than a few weeks.
