Overcoming Insomnia

First of all, recognize that you’re not alone. Millions of Americans suffer short term insomnia but for others, it has become a dreaded more chronic problem that can be debilitating and discouraging. Insomnia may be temporary, caused by a critical life event, or chronic. In either case, be proactive by making sure you are following guidelines for an adequate number of hours of quality sleep.

If you find that you are following sleep hygiene guidelines and your insomnia lasts longer than a few weeks, consider:

1. Seek Medical Help. Consulting your doctor is a good start. Prior to talking to your doctor, you may want to keep a 2-3 week sleep diary. Include the following information with date and time. Include notes about:
   
   a. Prescribed / non-prescribed medications and supplements taken including caffeine and alcohol intake
   b. Sleep time(s) and duration; include awakening and guesstimate of duration and possible reason for awakening.
   c. What you do while awake and if in bed. Any naps taken no matter how short.
   e. Describe how you feel physically and mentally 15 minutes after awakening.
2. Tests may be ordered to determine if medications or physiological and/or medical conditions such as thyroid levels, fibromyalgia may be contributing to poor sleep.
   
   If the above are ruled out, you may be referred to a Behaviorist or Psychologist to determine if sleep habits or lifestyle activities may need to be modified. Other suggestions: 1. Develop a routine prior to bedtime. Stick to routine 2. Pray or meditate daily upon awakening and sometime during the day 3. Get out and exercise in the sun at least 30-60 minutes daily. Sunshine helps to regulate our melatonin level which helps regulate our circadian rhythm.
3. Take a warm bath and visualize washing away the stresses of the day
4. Do not eat a heavy meal 2 hours prior to bedtime. Try to abstain from alcohol as it impairs sleep quality.
5. Do not go to bed unless you are going to sleep. Reading, watching television or the computer should be done sitting upright in a chair.
6. Keep your room temperature cool if possible
7. An eye mask may be helpful to create additional darkness