Insomnia is an disorder which affects as many as 35% of all adults. You have difficulty in getting to sleep, and cannot sleep until the morning. This article will explain how insomnia is diagnosed and methods in treating insomnia.
Depending on your situation, the diagnosis of insomnia and the search for its cause may include:
- Physical exam. If the cause of insomnia is unknown, your doctor may do a physical exam to look for signs of medical problems that may be related to insomnia. Occasionally, a blood test may be done to check for thyroid problems or other diseases which may be associated with poor sleep.
- Sleep habits review. In addition to asking you sleep-related questions, your doctor may have you complete a questionnaire to determine your sleep-wake pattern and your level of daytime sleepiness. You may also be asked to keep a sleep diary for a couple of weeks.
- Sleep study. If the cause of your insomnia isn’t clear, or you have signs of another sleep disorder, such as sleep apnea or restless legs syndrome, you may need to spend a night at a sleep center. Tests are done to monitor and record a variety of body activities while you sleep, including brain waves, breathing, heartbeat, eye movements and body movements.
Changing your sleep habits and addressing any issues that may be associated with insomnia, such as stress, medical conditions or medications, can restore restful sleep for many people. If these measures don’t work, your doctor may recommend cognitive behavioral therapy, medications or both, to help improve relaxation and sleep.
Cognitive behavioral therapy for treating insomnia
Cognitive behavioral therapy for insomnia (CBT-I) can help you control or eliminate negative thoughts and actions that keep you awake and is generally recommended as the first line of treatment for people with insomnia. Typically, CBT-I is equally or more effective than sleep medications.
The cognitive part of CBT-I teaches you to recognize and change beliefs that affect your ability to sleep. This therapy can help you control or eliminate negative thoughts and worries that keep you awake. This therapy may also involve eliminating the cycle that can develop where you worry so much about getting to sleep that you can’t fall asleep.
The behavioral part of CBT-I helps you develop good sleep habits and avoid behaviors that keep you from sleeping well. Strategies include:
- Stimulus control therapy. This method helps remove factors that condition your mind to resist sleep. For example, you might be coached to set a consistent bedtime and wake time and avoid naps, use the bed only for sleep and having sex, and leave the bedroom if you can’t go to sleep within 20 minutes, only returning when you’re sleepy.
- Relaxation techniques. Progressive muscle relaxation, biofeedback and breathing exercises are ways to reduce anxiety at bedtime. Practicing these techniques can help you control your breathing, heart rate, muscle tension and mood so that you can relax.
- Sleep restriction. This therapy decreases the time you spend in bed and avoids daytime naps, causing partial sleep deprivation, which makes you more tired the next night. Once your sleep has improved, your time in bed is gradually increased.
- Remaining awake passively. Also called paradoxical intention, this therapy for learned insomnia is aimed at reducing the worry and anxiety about being able to get to sleep by getting in bed and trying to stay awake rather than expecting to fall asleep.
- Light therapy. If you fall asleep too early and then awaken too early, you can use light to push back your internal clock. You can go outside during times of the year when it’s light outside in the evenings, or you can use a light box. Ask your doctor about recommendations.
Your doctor may recommend other strategies related to your lifestyle and sleep environment to help you develop habits that promote sound sleep and daytime alertness.
Prescription sleeping pills can help you get to sleep, stay asleep or both. Doctors generally don’t recommend relying on prescription sleeping pills for more than a few weeks, but several medications are approved for long-term use.
These drugs include:
- Eszopiclone (Lunesta)
- Ramelteon (Rozerem)
- Zaleplon (Sonata)
- Zolpidem (Ambien, Edluar, Intermezzo, Zolpimist)
Prescription sleeping pills can have side effects, such as causing daytime grogginess and increasing the risk of falling, or they can be habit-forming, so talk to your doctor about these medications and other possible side effects.
Over-the-counter sleep aids
Nonprescription sleep medications contain antihistamines that can make you drowsy, but they’re not intended for regular use. Talk to your doctor before you take these drugs, because antihistamines may cause side effects, such as daytime sleepiness, dizziness, confusion, cognitive decline and difficulty urinating, which may be worse in older adults.
Lifestyle and home remedies
No matter what your age, insomnia usually is treatable. You can treat insomnia by changing your routine during the day and when you go to bed. These tips may help.
- Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.
- Stay physically active. Regular physical activity helps promote a good night’s sleep. Schedule exercise at least a few hours before bedtime and avoid stimulating activities before bedtime.
- Check your medications. If you take medications regularly, check with your doctor to see whether the medications contribute to your insomnia. Also check the labels of over-the-counter drugs to see whether they contain caffeine or other stimulants, such as pseudoephedrine.
- Avoid or limit naps. Naps can make it harder to fall asleep at night. If you really need a nap, try to limit a nap to no more than 30 minutes and don’t nap after 3 p.m.
- Avoid or limit caffeine and alcohol, and don’t use nicotine. All of these substances can make it harder to sleep, and effects can last for several hours.
- Don’t put up with pain. If a painful condition bothers you, talk to your doctor about options for pain relievers to control pain while you’re sleeping.
- Avoid large meals and beverages before bed-time. A light snack is fine and may help avoid heartburn. Drink less liquid before bedtime so that you won’t have to urinate as often.
- Make your bedroom comfortable for sleep. Only use your bedroom for having sex or sleep. Keep the bedroom dark and quiet, at a comfortable temperature. Hide all clocks in your bedroom, including your wristwatch and cellphone, so you don’t worry about what time it is.
- Find ways to relax. Try to put your worries and planning aside when you get into bed. A warm bath or a massage before bedtime can help prepare you for sleep. Create a relaxing bedtime ritual, such as taking a hot bath, reading, soft music, breathing exercises, yoga or prayer.
- Avoid trying too hard to sleep. The harder you try, the more awake you’ll become. Read in another room until you become very drowsy, then go to bed to sleep. Don’t go to bed too early, before you’re sleepy.
- Get out of bed when you’re not sleeping. Sleep as much as you need to feel rested, and then get out of bed. Don’t stay in bed if you’re not sleeping.
Many people never visit their doctor for treating insomnia, and try to cope with sleeplessness on their own. Although in many cases safety and effectiveness have not been proved, some people try therapies such as:
- Melatonin. This over-the-counter supplement is marketed as a way to help overcome insomnia. It’s generally considered safe to use melatonin for a few weeks, but no convincing evidence exists to prove that melatonin is an effective treatment for insomnia, and the long-term safety is unknown.
- Valerian. This dietary supplement is sold as a sleep aid because it has a mildly sedating effect, although it hasn’t been well-studied. Discuss valerian with your doctor before trying it. Some people who have used high doses of valerian or used it long term may have had liver damage, although it’s not clear whether valerian caused the damage.
- Acupuncture. There’s some evidence that acupuncture may be beneficial for people with insomnia, but more research is needed. If you choose to try acupuncture along with your conventional treatment, ask your doctor how to find a qualified practitioner.
- Yoga or tai chi. Some studies suggest that the regular practice of yoga or tai chi can help improve sleep quality.
- Meditation. Several studies suggest that meditation, along with conventional treatment, may help improve sleep and reduce stress.
Caution regarding herbal and dietary sleep aids
Because the Food and Drug Administration does not mandate that manufacturers show proof of effectiveness or safety before marketing dietary supplement sleep aids, you should ask your doctor before taking any herbal supplements or other over-the-counter products. Some products can be harmful and some products can cause harm if you’re taking certain medications.