INSOMNIA

Insomnia is trouble sleeping during normal sleeping hours. It includes difficulty falling asleep, staying asleep, or going back to sleep if you awaken. Any number of factors may be the cause, such as stress, illness, being overweight, depression, anxiety, medicines, drugs, jet lag, arguing, or lack of exercise. Insomnia is not a side effect of aging. Sleep patterns change with age. Older adults take longer to fall asleep, have more nighttime wakefulness, and experience more sleepiness during the day.

Symptoms of insomnia include:

trouble falling asleep (taking longer than 45 minutes)
waking up several times in the night
waking up earlier than usual
increased daytime fatigue, sleepiness, and irritability
trouble coping with sleep schedule or
a combination of any of the above symptoms

Types of insomnia:

Short-term insomnia may last until an acute situation is resolved. It is often due to noise, pain, worry over a stressful situation, or work or school problems.
Long-term insomnia may persist for months or years. Causes may be factors like general anxiety, chronic pain, depression, other physical disorders, drugs, or medicines.

Restful sleep restores energy and allows the body to renew itself. It keeps the body's immune system strong. Restful sleep is important to well-being.

Try these tips to improve sleep and avoid insomnia:

keep to a regular sleep schedule
avoid daytime naps
do 30 to 60 minutes of mild exercise every day about 5 to 6 hours before bedtime
do not drink alcohol within 6 hours of bedtime
avoid caffeine after the morning hours
eat lightly at the evening meal
avoid after supper snacks
do not watch TV, or do work while in bed
try a hot bath and a cup of warm milk before bed and
lose weight if you are overweight

If these tips do not work, you may have a medical condition that needs to be evaluated. Never take over-the-counter sleeping aids, including melatonin, without seeking medical advice first. Sleeping pills of any kind should be a last resort and used only for a short time.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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