How to prevent insomnia?
Prevention of insomnia centers around promotion of a healthy lifestyle. A balance of rest, recreation and exercise in combination with stress management, regular physical examinations, and a healthy diet can do much to reduce the risk.
Learn to use physical and mental relaxation techniques. Exercise regularly during the day. Especially do exercises before dinner. A low point in energy occurs a few hours after exercise; sleep will then come more easily. Exercising close to bedtime, however, may increase alertness. Take a hot bath about an hour and a half to two hours before bedtime. This alters the body's core temperature rhythm and helps people fall asleep more easily and more continuously. (Taking a bath shortly before bed increases alertness.) Do something relaxing in the half-hour before bedtime. Reading, meditation, and a leisurely walk are all appropriate activities.
Establish a regular sleep schedule. This involves setting a regular bedtime and wake-up time and making every attempt to stick to it, including on the weekends. This will help to set the body's clock in a way that will make nighttime sleep deeper and more consistent. Use the bed only for sleep and sex, not reading or watching television. Avoid taking naps, especially in the afternoon. If you do not fall asleep fairly quickly, get out of bed. Set up a regular bedtime routine that revolves around an activity that helps you unwind. Do not return until you are feeling drowsy. If it is noisy in your bedroom, introduce some form of "white noise" such as a rotating fan. Create a bedroom environment that is quiet, relaxing and peaceful. Do not over-focus on falling asleep by watching the clock.
Eat light meals and schedule dinner four to five hours before bedtime. A light snack before bedtime can help sleep, but a large meal may have the opposite effect. Avoid fluids just before bedtime so that sleep is not disturbed by the need to urinate. Avoid caffeine, and other stimulants, especially late in the day. Eliminate smoking. It has a detrimental effect on the lungs, heart, sinuses, and circulation, and it also interferes significantly with sleep, as nicotine is a stimulant that prevents the brain from resting. Cutting back on cigarette smoking may lead to nicotine withdrawal in the middle of the night, which can awaken you, so it is important to stop smoking completely. Avoid alcohol. Even if it helps you fall asleep quicker, it actually worsens insomnia by causing shallow, unrefreshing sleep.
More information on insomnia
What is insomnia? - Insomnia is difficulty falling asleep or staying asleep or a disturbance in sleep that makes sleep seem inadequate or unrefreshing.
What types of insomnia are there? - Insomnia can be classified as transient, intermittent, and chronic insomnia. Insomnia is also characterized as primary or secondary insomnia.
What causes insomnia? - About half of all insomnia cases are caused by psychological or emotional problems. Sleep apnea or hyperthyroidism can also cause insomnia.
What causes transient insomnia? - Transient insomnia is often caused by a temporary situation. A reaction to change or stress is one of the most common causes of short-term and transient insomnia.
What causes chronic insomnia? - One of the most common causes of chronic insomnia is depression. Other underlying causes include arthritis, kidney disease, heart failure, asthma.
What're the risk factors for insomnia? - The strongest risk factors for insomnia are psychiatric problems. Insomnia is more common in women than men.
What're the complications of insomnia? - Complications of insomnia include impaired mental functioning, accidents, mortality rates, stress and depression, heart disease, headaches.
What are the symptoms of insomnia? - Symptoms of insomnia can be different for each individual, and people with insomnia might experience a variety of symptoms.
How is insomnia diagnosed? - The diagnosis of insomnia is made by a physician based on the patient's reported signs and symptoms.
What's the treatment for insomnia? - Treatment of insomnia may involve treatment of the underlying medical disorder. Medications given for insomnia include sedatives, tranquilizers, and antianxiety drugs.
Behavioral and non-drug treatment therapies for insomnia - Behavioral therapies are effective for insomnia. Stimulus control is the standard treatment for primary chronic insomnia.
What prescription drugs are available for insomnia? - Rescription sleep medication may be required to cure insomnia. Various types of prescription medication include benzodiazepines, antidepressants.
What over-the-counter medications are available for insomnia? - Over-the-counter medications for insomnia include Nytol, Sleep-Eez, and Sominex. Antihistamines may be used as mild sleep inducers.
Does melatonin help to cure insomnia? - Melatonin, or 5-methoxy-N-acetyltryptamine, is a hormone produced by pinealocytes in the pineal gland. Melatonin may help certain older people with insomnia.
What natural insomnia remedies are available? - Many alternative treatments are effective in treating both the symptom of insomnia. Many people with insomnia choose herbal remedies for treating insomnia.
How to prevent insomnia? - Prevention of insomnia involves balance of rest, recreation and exercise in combination with stress management, regular physical examinations, and a healthy diet.