Insomnia what do

Hypnosis and relaxation therapies. The Western journal of medicine, 4 , — Arthritis Foundation. Progressive Muscle Relaxation. Meditation: In Depth. Klein, J. The New York Times. Harada, H. Learn more about Insomnia. What Causes Insomnia? By Eric Suni August 6, By Danielle Pacheco November 3, By Jay Summer October 29, By Danielle Pacheco October 15, By Eric Suni June 24, By Danielle Pacheco June 24, By Alexa Fry June 24, Exercise By Danielle Pacheco December 11, Women By Eric Suni October 2, Insomnia By Alexa Fry September 4, Load More Articles.

Related Reading Insomnia. There's no better time to start the journey to improving your sleep. Get helpful tips, expert information, videos, and more delivered to your inbox. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. However you may visit Cookie Settings to provide a controlled consent. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website.

Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies.

But opting out of some of these cookies may have an effect on your browsing experience. Necessary Necessary. Non Necessary non-necessary. Keep regular sleep hours Going to bed and getting up at roughly the same time every day will programme your body to sleep better.

Create a restful sleeping environment Your bedroom should be a peaceful place for rest and sleep. Make sure your bed is comfortable It's difficult to get restful sleep on a mattress that's too soft or too hard, or a bed that's too small or old. Exercise regularly Moderate exercise on a regular basis, such as swimming or walking , can help relieve some of the tension built up over the day. Cut down on caffeine Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening.

Do not over-indulge Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Do not smoke Nicotine is a stimulant. Try to relax before going to bed Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body. Write away your worries If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. If you cannot sleep, get up If you cannot sleep, do not lie there worrying about it.

Read more about insomnia. It can limit what you're able to do during the day, affect your mood, and lead to relationship problems with friends, family and colleagues. There are no official guidelines about how much sleep you should get each night because everyone is different. On average, a "normal" amount of sleep for an adult is considered to be around seven to nine hours a night. Children and babies may sleep for much longer than this, whereas older adults may sleep less. What's important is whether you feel you get enough sleep, and whether your sleep is good quality.

You're probably not getting enough good-quality sleep if you constantly feel tired throughout the day and it's affecting your everyday life. Read more about the causes of insomnia. There are a number of things you can try to help yourself get a good night's sleep if you have insomnia. Some people find over-the-counter sleeping tablets helpful, but they don't address the underlying problem and can have troublesome side effects. Read more self-help tips for insomnia.

Make an appointment to see your GP if you're finding it difficult to get to sleep or stay asleep and it's affecting your daily life — particularly if it has been a problem for a month or more and the above measures have not helped. Your GP may ask you about your sleeping routines, your daily alcohol and caffeine consumption, and your general lifestyle habits, such as diet and exercise.

They will also check your medical history for any illness or medication that may be contributing to your insomnia. Your GP may suggest keeping a sleep diary for a couple of weeks to help them gain a better understanding of your sleep patterns. Each day, make a note of things such as the time you went to bed and woke up, how long it took you to fall asleep, and the number of times you woke up during the night.

Your GP will first try to identify and treat any underlying health condition, such as anxiety, that may be causing your sleep problems. This is a type of talking therapy that aims to help you avoid the thoughts and behaviours affecting your sleep.

It's usually the first treatment recommended and can help lead to long-term improvement of your sleep. Prescription sleeping tablets are usually only considered as a last resort and should be used for only a few days or weeks at a time.

This is because they don't treat the cause of your insomnia and are associated with a number of side effects. They can also become less effective over time.

Read more about treating insomnia. Insomnia can be triggered by a number of possible factors, including worry and stress, underlying health conditions, and alcohol or drug use. Some people develop insomnia after a stressful event, such as a bereavement, problems at work, or financial difficulties.

The problem can continue long after the event has passed because they start to associate going to bed with being awake. This develops into an anxiety about sleep itself. Having more general worries — for example, about work, family or health — are also likely to keep you awake at night.

These can cause your mind to start racing while you lie in bed, which can be made worse by also worrying about not being able to sleep. You may struggle to get a good night's sleep if you go to bed at inconsistent times, nap during the day, or don't "wind down" before going to bed. A poor sleeping environment can also contribute to insomnia — for instance, an uncomfortable bed or a bedroom that's too bright, noisy, hot or cold.

Drinking alcohol before going to bed and taking certain recreational drugs can affect your sleep, as can stimulants such as nicotine found in cigarettes and caffeine found in tea, coffee and energy drinks.

These should be avoided in the evenings. Changes to your sleeping patterns can also contribute to insomnia — for example, because of shift work or changing time zones after a long-haul flight jet lag.

Check the leaflet that comes with any medication you're taking to see if insomnia or sleeping difficulties are listed as a possible side effect. Insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment. Making small changes may help you to get a good night's sleep. Try some of the methods below for a few weeks to see if they help. Insomnia will often improve by making changes to your bedtime habits. Insomnia is a sleep disorder that regularly affects millions of people worldwide.

Someone with insomnia finds it difficult to fall asleep or stay asleep. According to the Centers for Disease Control and Prevention CDC , adults need at least 7—9 hours of sleep in every hour period, depending on their age. Short-term insomnia can lead to daytime fatigue, difficulty concentrating, and other problems. In the long term, it may increase the risk of various diseases.

This article looks at what insomnia is, as well as its causes, symptoms, diagnosis, and treatments. A person with insomnia has difficulty falling asleep or staying asleep. They may consistently wake up too early. In addition, insomnia may play a role in the development of chronic diseases, such as:.

Insomnia can result from a range of physical and psychological factors. Often, the cause is a temporary problem, such as short-term stress. In some other instances, insomnia stems from an underlying medical condition. In some people, stress or a mental health issue is responsible for insomnia.

A person may be experiencing:.