Don't go to bed thinking about work or other stressful matters – read a book for a while if this helps reduce stress.Don't consume caffeinated beverages (e.g.Don't use the bedroom for daytime activities – just for intimacy and sleep.Avoid sleeping in, extensive periods of horizontal rest or daytime napping these activities usually worsen the subsequent night's sleep.As part of a treatment plan, your doctor might recommend any of the following sleep hygiene or behaviour changes: Changing certain behaviours can also help improve sleep. Sleep hygiene includes basic things you can do to increase your chances of having a good night's sleep. If insomnia is caused by an underlying medical condition such as arthritis or depression, the condition should be treated first, as this will likely alleviate the insomnia. The polysomnograph can also detect sleep apnea.Ī treatment plan for insomnia can include treating an underlying medical problem, learning about and practicing good sleep hygiene, learning about and making behaviour changes, and taking sleep medications. In this test, you sleep the night at the clinic, wired to electrodes that measure the various stages of sleep from light (stage I) to deep sleep (stage IV) as well as REM ("dream") sleep. Some patients may be referred to a specialized sleep disorder clinic that offers diagnostic tests for insomnia such as overnight polysomnography. In addition, blood tests might be ordered to check for underlying medical conditions. Your doctor will also ask you if you have any stresses in your life that might be affecting your sleep.Ī general medical examination and history may provide clues about other conditions, such as depression, anxiety, or arthritis, which may be contributing to or causing insomnia. You'll also be asked about any medications you may be taking (including herbal products and non-prescription medications), as well as nicotine use and your intake of coffee and alcohol. Your doctor may ask you to keep a sleep diary for a week or two to get more information about your sleep pattern. To diagnose insomnia, your doctor will want to know what your sleep pattern is and how tightly you stick to the same schedule. Persistent insomnia, which lasts at least 3 months, is usually caused by factors such as medical illness, medication and mental health issues. The insomnia often goes away when the stressor is resolved. death or illness of a family member, job loss, surgery, divorce), travelling, and shift work. noise, light, and temperature), a stressful event (e.g. Short-term insomnia (insomnia that lasts less than 3 months) is usually caused by temporary stressors such as changes in sleep environment (e.g.
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environmental disturbances such as noise, light and temperature.air travel, especially when travelling from west to east (jet lag).Insomnia usually has an underlying cause. It is more common among women, older adults, shift workers, and people with medical conditions and mental health issues. About 10% of adults in Canada experience persistent insomnia, and an additional 20% to 25% report occasional insomnia.
Insomnia is a very common medical complaint. If you're sleeping less than you did when you were younger, it doesn't necessarily mean you have insomnia. It is also normal to sleep less as you age. Insomnia is not defined based on how many hours you've slept, since the amount people need can vary from person to person. It must also interfere with your life and functioning – for example, if you wake feeling unrefreshed or find yourself dozing during the day. In order to be diagnosed with insomnia, sleep difficulty must occur at least 3 nights per week even though the opportunity for adequate sleep is available. Insomnia can refer to difficulty getting to sleep, difficulty staying asleep, waking up early without being able to return to sleep, or a combination of the three.
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