Insomnia

What is insomnia?

If you experience difficulty falling asleep, staying asleep, or enjoying a restful night's sleep, you may be suffering from insomnia. Insomnia is defined as the perception or complaint of inadequate or poor-quality sleep because of one or more of the following:

• difficulty falling asleep
• waking up frequently during the night with difficulty returning to sleep
• waking up too early in the morning
• non-refreshing sleep

Insomnia is a common symptom in the US, reported by more than half of Americans surveyed in a recent National Sleep Foundation Sleep in America Poll.

It is classified as:

• transient (short term) - lasting from a single night to a few weeks
• intermittent (on and off) - episodes occur from time to time
• chronic (constant) - occurs on most nights and lasts a month or more

What are the causes of insomnia?

Insomnia may be caused by many factors, including:

• stress
• depression
• anxiety
• physical illness
• caffeine intake
• irregular schedules
• drugs (including alcohol and nicotine)
• occasional or chronic pain

Guidelines that may help sleep problems:

• Get up about the same time every day.

• Go to bed only when you are sleepy.

• Establish relaxing pre-sleep rituals, such as a warm bath, a light bedtime snack, or 10 minutes of reading.

• Exercise regularly. If you exercise vigorously, do this at least 6 hours before bedtime. Mild exercise - such as simple stretching or walking - should not be done closer to bedtime than 4 hours.

• Maintain a regular schedule. Regular times for meals, taking medications, doing chores, and other activities help keep your "inner clock" running smoothly.

• Do not eat or drink anything containing caffeine within 6 hours of bedtime.

• Do not drink alcohol within several hours of bedtime, or when you are sleepy. Tiredness can intensify the effects of alcohol.

• Avoid smoking close to bedtime.

• If you take naps, try to do so at the same time every day. For most people, a mid-afternoon nap is most helpful.

• Avoid sleeping pills, or use them conservatively. Most physicians avoid prescribing sleeping pills for a period of longer than 3 weeks. Never drink alcohol while taking sleeping pills.

People who suffer from insomnia that lasts for more than a few days should consult a physician so that the underlying cause can be identified, if possible, then treated.

For more information:

St. John's Mercy Sleep Medicine & Research Center
232 S. Woods Mill Road
Chesterfield, MO 63017
314-205-6030
For more information or to schedule an appointment, you may also contact us by e-mail.
Affiliated with St. John's Mercy Medical Center and
St. Luke's Hospital

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