Insomnia is a way for the body to say something is wrong. Insomnia can be caused by many factors - things like stress, too much coffee, depression and shift changes, and pain from health problems such as arthritis. Many people suffer from insomnia. People with insomnia may not be able to sleep. They may wake up at night and never fall asleep again, or they may wake up early in the morning. It is never a serious problem with your health, but you may feel tired, sad and upset. It can also make it difficult to concentrate during the day.
Most adults need about 7 to 8 hours of sleep a night. You know you will get enough sleep if you can't sleep during the day. The amount of sleep you need remains the same throughout adulthood. However, sleep mode may change with age. For example, older people may sleep less at night and sleep during the day.
If the cause of your insomnia is not clear, your doctor may suggest that you keep a sleep diary. The diary can help you keep track of when you go to bed, how long you stay in bed before bed, how often you wake up at night, when you get up in the morning and how well you sleep.
Most adults need about seven to eight hours of sleep a night. You will get enough sleep if you don't get tired during the day. The amount of sleep you need remains the same throughout adulthood. But sleep patterns can change with age. Older people can sleep less at night and sleep during the day.
Your doctor will ask you and your partner about your sleep habits before going to bed ( when you sleep and when you wake up). Tell your doctor about all the medicines you are taking and how much coffee and alcohol you are drinking. Your doctor may also ask if you smoke. Other questions may include how long you have had trouble sleeping, if you have been in pain, and if you have been snoring. Your doctor may also ask you about problems in your life that may worry you and make your sleep difficult.
If the cause of your insomnia is not clear, your doctor may want you to keep a sleep diary. The diary can help you keep track of when you go to bed, how long you stay in bed before bed, how often you wake up at night, when you get up in the morning and how well you sleep.
Here are some things you can do to get some sleep:
Sleep and get up at the same time every day, including weekends, even if you don't get enough sleep.
Create a routine before bed. Do the same every night before bed. For example, take a warm bath and read 10 minutes every night before going to bed. You will soon combine these activities to fall asleep, and performing them will help you fall asleep. Do not eat, call or watch TV in bed.
Make sure your room is quiet and dark. If there is a sound problem, use a fan or earplugs to obscure the sound. If you need to sleep during the day, hang black blinds on the windowsills or put on an eye mask. If you still wake up after 30 minutes of trying to fall asleep, get up and go to another room. Sit back for about 20 minutes before returning to bed. Do this as many times as you need until you fall asleep.
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