restig.blogg.se - Insomnia treatments

Many of these medications have residual effects on the following day (‘hangover’ effect) as well as the potential for abuse or addiction. Taking prescription medications for longer than a few weeks is not recommended. If changing your sleep habits or addressing underlying causes of insomnia do not work, prescription medications, or ‘sleeping pills’, may be used to help you to relax and sleep. Some lifestyle remedies such as vigorous daily exercise (done at least 5-6 hours before bedtime), avoiding or limiting naps, and regular practice of yoga and meditation / mindfulness can help to improve sleep.

Sleep restriction: limiting the time spent in bed to sleeping only and avoiding over-sleeping by not staying in bed for a long time after waking up in the morning.

Relaxation techniques: muscle relaxation and deep relaxed breathing to promote body relaxation and reduce anxiety at bedtime.

Stimulus control: techniques to help initiate sleep and create an environment that promotes sleep such as not using the bed for watching TV, eating, or other mentally-stimulating activities.

Cognitive behavioural therapy (CBT): controlling negative thoughts or worries that keep you awake.

Sleep hygiene: maintaining a regular sleep schedule, avoiding stimulating activities before bed, and having a comfortable sleep environment.

Non-medical approaches, which mainly involve changing sleeping habits or behaviours, can be practiced at home or in combination with medical treatments and treatment for any underlying condition. Otherwise, treatment of insomnia will depend mainly on the cause, and may include medical therapy, non-medical therapy (or both). When insomnia is related to a known medical or psychiatric condition, the appropriate treatment of that condition is the primary therapy for insomnia. When an obvious situational factor is the cause of insomnia, such as jet lag or work stress, removal or resolution of the cause generally cures the insomnia. A polysomnography, which is a comprehensive diagnostic test conducted in sleep clinics, may be used if sleep apnoea is suspected as the cause of insomnia. If your GP thinks that you could have a sleep disorder, you might be referred to a sleep specialist or sleep clinic for further assessment. Taking a sleep history may also include questions about daytime performance, fatigue, concentration and attention problems, nap taking, and other common symptoms of insomnia.Ī blood test may be done to check for thyroid problems or other conditions that can cause insomnia.

Sleep logs or diaries may be used to record these factors on a daily basis. The patient, and possibly their bed partner and family members, may be interviewed about the patient’s sleep history, including sleep patterns, snoring, and movement during sleep. Daytime fatigue, sleepiness, and tension headachesīecause it has many possible causes, the diagnosis and evaluation of insomnia is likely to start with a thorough medical history and a general physical examination.Not feeling well rested after a night’s sleep.Waking up during the night or too early in the morning.timing of sleep doesn't fit with your "body clock"). Sleep related disorders than can cause insomnia include: Psychiatric conditions associated with insomnia include: asthma, chronic obstructive pulmonary disease The many medical conditions that may cause insomnia include: Poor sleep habits include an irregular sleep schedule, using the bedroom for non-sleep activities, eating or exercising immediately prior to sleep, sleeping in a room with too much noise or lighting, or doing work in bed. Persistent insomnia is most often caused by underlying chronic medical or psychiatric conditions and poor sleep habits. Eating too much food late in the evening.Caring for babies with colic or other health issues.Stressful life situations, such as divorce, death of someone close, losing a job, concerns about work, school, health or family.Working different shifts (working a late or early shift can disrupt your circadian rhythm - the body’s internal clock).Many cases of insomnia are due to temporary issues or stresses, including the following: Some people, however, develop persistent (or chronic) insomnia, which lasts for a month or more. Many people experience temporary (or acute) insomnia, lasting for a few days or weeks, at some point in their lives.

In a recent study of sleep habits among New Zealanders, 45% of participants reported experiencing insomnia symptoms at least once per week. It affects people of all ages, including children, but is more common in adults and the elderly.

People with insomnia find it difficult to fall asleep and/or stay asleep despite adequate opportunity and time to sleep. Treatment involves medical and non-medical therapies. Reduced ability to perform daytime activities is the defining symptom of insomnia. Insomnia is a sleeping disorder characterised by poor quality or quantity of sleep.