Insomnia—a common sleep complaint

If you’re having trouble getting the sleep you need to wake up feeling rested, you may have insomnia. Insomnia can be either acute, lasting one to several nights, or chronic, lasting months to years.

The main symptoms of insomnia are:

• difficulty falling asleep
• waking up frequently during the night
• difficulty returning to sleep
• waking up too early in the morning
• unrefreshing sleep.
• Other possible symptoms include daytime sleepiness, difficulty concentrating, and irritability.

How to get a better night’s sleep

Regardless of what’s causing your sleep problems, it is important to establish and maintain healthy sleep habits. Here are some tips that will help you sleep well.

At night:

• Use the bed and bedroom for sleep and sex only.
• Establish a regular bedtime routine and a regular sleep-wake schedule.
• Don’t eat or drink close to bedtime.
• Create a sleep environment that is dark, cool, and comfortable.
• Try to block out disturbing noises.

During the day:

• Consume less or no caffeinated drinks, particularly late in the day.
• Avoid alcohol and nicotine, especially close to bedtime.
• Exercise, but not within 3 hours before bedtime.
• Avoid naps, particularly in the late afternoon or evening.
• Keep a sleep diary to identify your sleep habits and patterns so that you can share them with your doctor.

If you have established good sleep habits and still have trouble getting the sleep you need, you should consult your physician for help.

Insomnia can be a disorder in its own right, but it can also be a symptom of some other disease or condition. Sometimes insomnia is caused by pain, digestive problems, or a sleep disorder. Insomnia may also signal depression or anxiety.

Consequences of insomnia

For some people, not getting enough sleep may have no noticeable effect the next day. A person may not even feel tired. The consequences, however, can be serious. The sleep deprivation that results from insomnia can result in fatigue, depression, concentration problems, illness, and injury. Sleep deprivation contributes to more than 100,000 highway accidents—1,500 deaths annually. Over time, sleep deprivation can raise a person’s blood pressure and heart rate. It can also harm relationships at home and in the workplace.

Insomnia is a growing problem

One hundred years ago, a person slept, on average, 9 hours every night; in 2002, the average was 7 hours. Many Americans today report getting only 5 or 6 hours of sleep at night. Our over-scheduled lifestyles, including late-night television watching, contribute to our lack of sleep. But there are other aspects of the problem.

Women are more likely to experience insomnia than men are, especially during pregnancy and as menopause approaches. Insomnia is also associated with older people. Body changes that occur naturally with aging or are due to a medical condition may be the reason for insomnia. Physical problems such as pain, breathing disorders, or restless legs may lead to sleep problems. Some medications may contribute as well.

No cause may be identified about 20% of the time. An adult may have had insomnia since childhood. Some research suggests that it stems from a person’s body being in a continual state of arousal. Other studies propose that a traumatic event maybe the trigger of insomnia.

Talking with your physician about your sleep

If you have good sleep habits and still can’t get the sleep you need to wake up refreshed, talk with your doctor. He or she will check for other medical conditions that may be causing your insomnia. The doctor may then refer you to a psychologist who is trained in administering behavioral modification therapy or prescribe a medication approved for the treatment of insomnia.

This article is a collaboration between the National Sleep Foundation and Health monitor. For more information on sleep disorders, call the National Sleep Foundation at 202-347-3471 or visit its website at www.sleepfoundation.org.