One out of three people have insomnia at some point in their lives
Trouble Sleeping at Night?
Do you have trouble falling asleep, wake up often during the night or wake up too early in the morning? You may be suffering from insomnia. If symptoms last longer than a few weeks, please contact us to discuss setting up your sleep study.
What Causes Insomnia?
Some common causes of insomnia are:
- Medical problems such as pain, depression, medication side effects or trouble breathing
- Circadian rhythm disorder – a shift in the body’s normal 24-hour activity cycle
- Lifestyle factors (i.e. change in sleep schedule, lack of exercise, too much caffeine)
- Sleep settings (i.e. poor mattress, noise, room temperature)
- Stress (i.e. problems at work, money worries, family events)
Small steps you can take
- Describe your sleeping problems to one of our physicians, or your health care provider.
- Try to keep a daily sleep diary for a week or two. Write down the time you go to bed, the time you wake up, and anything that seems to affect your sleep.
- Sleep Diagnostics of Michigan, or your health care provider can work with you to develop a treatment plan.
- You may need to adopt different sleeping habits and make some lifestyle changes. If you have any medical problems, these may need to be treated first.
Insomnia Can Be Treated
At first, medications may be administered to help you sleep. But remember… treating insomnia takes commitment. Good sleeping habits, healthy lifestyle changes and learning to relax are key components of treatment. Trust that your efforts will pay off.
Your lifestyle affects your health and your sleep. Here are some healthy habits you can start implementing today:
- Keep a regular sleep schedule – Go to bed and get up at the same time each day.
- Exercise regularly – It may help you to reduce stress. Avoid strenuous exercise for two to four hours before bedtime.
- Avoid or limit naps.
- Create a comfortable setting for sleep – Make sure the room is quiet, dark and not too hot or cold.
- Use your bed only for sleep and sex.
- Don’t spend too much time in bed trying to fall asleep – If you can’t fall asleep, get up and do something until you become tired and drowsy.
- Avoid or limit caffeine and nicotine
- Also avoid alcohol – It may help you fall asleep at first, but your sleep will not be restful.
- Have a bedtime routine to let your body and mind know when it’s time to go to sleep.
- Think of going to bed as relaxing and enjoyable. Sleep will come sooner.
- If your worries are keeping you up, write them down in a diary. Then close it, and go to bed.
- If your room isn’t dark enough, an eye mask can help. If it’s noisy, try using earplugs.
Medication Advice – Be Wise
- Over-the-counter sleeping pills may help you fall asleep, but over time they can become less effective or cause side effects.
- Some medications contain caffeine or stimulants that will keep you awake. Talk to your health care provider before taking any medication.
Learn to Relax
Stress, anxiety or body tension may keep you awake at night. To reduce stress, do things you enjoy before bedtime. Find a way to relax that works for you. Try a warm bath, meditation or yoga. Also try the following:
- Deep Breathing – Sit or lie back in a chair. Take a slow, deep breath. Hold it for five counts. Breathe out slowly through your mouth. Keep doing this until you feel relaxed.
- Progressive muscle relaxation – Tense and then relax the muscles in your body as you breathe deeply. Start with your feet and work up your body to your neck and face.
Call Sleep Diagnostics of Michigan at 1-877-595-1090. We can help you get the sleep you need.