Don't eat a heavy meal late in the day. Try not to exercise close to bedtime , because it may stimulate you and make it hard to fall asleep. Your health care provider may want to interview your bed partner about the quantity and quality of your sleep. Avoid prolonged use of phones or reading devices "e-books" that give off light before bed. An evaluation may include a physical exam , a medical history, and a sleep history. Try to go to sleep at the same time each night and get up at the same time each morning.
If insomnia continues, your health care provider may suggest behavioral therapy. Avoid prolonged use of phones or reading devices "e-books" that give off light before bed. Experts suggest not exercising for at least three to four hours before the time you go to sleep. Rapid onset, short-acting drugs can help you avoid effects such as drowsiness the following day. Here are some tips: Make your bedroom comfortable. Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. Your health care provider may want to interview your bed partner about the quantity and quality of your sleep. Follow a routine to help you relax before sleep. If light is a problem, try a sleeping mask. In some cases, you may be referred to a sleep center for special tests. Techniques such as relaxation exercises, sleep restriction therapy, and reconditioning may be useful. This may help you to not focus on those worries overnight. If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy. An evaluation may include a physical exam , a medical history, and a sleep history. Good Sleep Habits for Beating Insomnia Good sleep habits, also called sleep hygiene, can help you get a good night's sleep and beat insomnia. Avoid caffeine , nicotine, and alcohol late in the day. Behavioral approaches help you to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep. Try not to take naps during the day, because naps may make you less sleepy at night. Don't eat a heavy meal late in the day. You may be asked to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you feel during the day. This can make it harder to fall asleep. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds. Mild insomnia often can be prevented or cured by practicing good sleep habits see below. Treatment for Insomnia Acute insomnia may not require treatment.
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