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Everyone has insomnia at one time or another, but the chronic variety of insomnia, defined as an inability to obtain adequate sleep for months or years at a time is also fairly common. Insomnia can be experienced as an inability to fall asleep easily, or awakening too early, or having frequent arousals overnight with difficulty getting back to sleep. In addition to being a source of irritability, poor concentration, and daytime fatigue, insomnia can actually be dangerous for those who have jobs that require constant vigilance.
Many people who have insomnia will take over-the-counter remedies for better sleep. If the problem is a short-lived one, such as insomnia due to a recent job change or stressful illness, taking a self-prescribed sleep medicine is probably reasonable. However, at times, insomnia is an indication of a more serious condition such as chronic anxiety or depression, Parkinson's disease, alcoholism, acid reflux disease, or coronary artery disease. Clearly, treatment for any prolonged insomnia should be done under the care of your primary physician.
A few solutions for your chronic insomnia can be tried without consulting a physician:
1. Eliminate taking caffeinated drinks (Coca-cola, coffee, tea, Mountain Dew) and chocolate after 4:00 P.M. Avoid more than 8 ounces in a day.
2. Eliminate sounds in the room or nearby that may be arousing you at night or purchase ear plugs or run a fan that creates "white noise" as a background. Have your spouse's snoring (or kicking) evaluated for treatment.
3. Make sure the room is dark when you sleep, even if you are a nighttime worker.
4. If you are an alarm clock-watcher, and awaken to check the clock often, get the clock far enough away that it can be heard the next day but not available for viewing all night.
5. If you are an allergic person, you may need to check for allergens in the sleeping environment.
6. Avoid taking a heavy meal or alcohol just before bedtime. It is best to allow at least 3 hours before going to sleep after heavy consumption.
7. Don't make the assumption that your insomnia will be best addressed by more time in bed. Actually, insomnia is often treated by less time in bed.
One last comment about insomnia should be made. You may be experiencing poor sleep because your sleeping partner has a sleeping problem that arouses you. This problem may be greater than you or your partner realize: frequently, what awakens you is also awakening your partner without his or her awareness. The treatment for your insomnia in this case is either to separate from your partner during sleeping time, not always desirable, or to treat your partner's sleeping problem.
For more information on the topic of insomnia, try reading:
"Despately Seeking Snoozin'" by John Wiedman, 1999.
"No More Sleepless Nights" by Drs. Peter Hauri and Shirley Linde, 1996.Individuals who cannot solve their insomnia problems easily should seek help from their primary physicians. You may also wish to contact Dr. Scheer by e-mail.
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1996-2005
Dr. Steven Scheer, MD. All rights reserved.
No part of this publication may be reproduced, downloaded, stored, or transmitted in any form or by any means, including copies or prints, written or oral, without prior permission in writing from the copyright proprietor.
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