How to Fight Chronic Insomnia

You have chronic insomnia if you sleep poorly most nights for a month or more. It might be caused by stress, anxiety, depression, disease, pain, medications, sleep disorders or poor sleep habits.

Instructions

Difficulty: Challenging

Creating Good Habits

1. Establish a regular schedule. Go to bed and get up the same time every day, even on weekends.
2. Don't drink coffee or other caffeinated beverages after noon.
3. Exercise regularly, but not right before bedtime.
4. Refrain from smoking; nicotine is a stimulant.
5. Use your bed only for sex and sleep. Eating or working in bed may make you associate it with activities other than sleep.
6. Restrict your sleep by limiting the time you spend in bed to the actual amount of time that you sleep. If you lay in bed for eight hours and only sleep five, limit your time in bed to five hours. Gradually increase this number by 15 or 30-minute intervals.
7. Get up at the same time every morning, no matter how poorly you slept. This will help your body get into a routine.
8. Learn relaxation techniques, such as Yoga or meditation.
9. Keep the bedroom dark, comfortable and quiet and turn the face of the clock around to minimize anxiety about falling asleep.

Using Sleeping Pills

10. Use only as prescribed. Do not take more than prescribed dose.
11. Sleeping pills are generally only used as a short-term therapy. They should not be taken for more than three weeks, because they can worsen insomnia and lead to dependence.
12. Let your doctor know if sleeping pills cause daytime grogginess.

Tips & Warnings

• You may want to keep a sleep diary to identify a specific problem that is easily corrected. A sleep diary keeps a record of routine activities and sleep, such as stress, exercise, naps, caffeine consumed and the quantity and quality of sleep.
• Short-acting sleeping pills are good if you have trouble falling asleep.
• Long-acting sleeping pills are more suitable for you if you have trouble staying asleep.
• Sleeping pills are not a substitute for good sleep habits.
• Do not drink alcohol when taking sleeping pills.
• Do not drive after you have taken sleeping pills or if you are groggy the morning after taking sleeping pills.
• Many drugs, both prescription and over the counter, can cause insomnia as a side effect. Check with your doctor or a pharmacist.
• Consult a doctor if insomnia remains chronic and altering sleep habits doesn't improve sleep.