INSOMNIAINSOMNIA

CAN'T SLEEP?CAN'T SLEEP? Nothing is more Nothing is more frustrating than not being able frustrating than not being able to sleep. Tossing and turning. to sleep. Tossing and turning. Your mind is racing, going over Your mind is racing, going over everything that happened today. everything that happened today. Night noises keep you awake. Night noises keep you awake. What can you do? What can you do?

CausesCauses

Medical ConditionsMedical ConditionsIn a 1999 survey, 22% of In a 1999 survey, 22% of adults reported that health conditions, pain, or adults reported that health conditions, pain, or discomfort impaired their sleep.discomfort impaired their sleep.

.. Emotional DisordersEmotional DisordersA large percentage of A large percentage of chronic insomnia cases prove to have a serious chronic insomnia cases prove to have a serious psychologic or psychological basis. The psychologic or psychological basis. The disorders that most often cause insomnia are disorders that most often cause insomnia are chronic anxiety, depression, and bipolar (manic) chronic anxiety, depression, and bipolar (manic) depression. At least 70% of people with depression. At least 70% of people with depression complain of insomnia. depression complain of insomnia. Hormonal Hormonal Changes during AgingChanges during Aging

Delayed Sleep-Phase SyndromeDelayed Sleep-Phase SyndromeDelayed Delayed circadian clockcircadian clock

GeneticGenetic.. Childhood InsomniaChildhood InsomniaOne study suggested One study suggested

that parents who do not regulate bedtime that parents who do not regulate bedtime schedules may encourage a tendency for schedules may encourage a tendency for sleeplessness in their child..sleeplessness in their child..

Behavioral factorsBehavioral factorsChronic insomnia can Chronic insomnia can also be due to behavioral factors. also be due to behavioral factors.

Problems with lack of Problems with lack of sleepsleep

▪▪ Increased emotional distress and Increased emotional distress and irritabilityirritability

▪▪ Increased clumsiness and poor Increased clumsiness and poor coordinationcoordination

▪▪ Decreased work performance and Decreased work performance and memory lapsesmemory lapses

▪▪ Increased risk of automobile Increased risk of automobile accidentsaccidents

▪▪ Difficulty concentratingDifficulty concentrating

There ARE things you can do! There ARE things you can do! Read on and learn some new Read on and learn some new tricks to sleep well. These tips tricks to sleep well. These tips are also known as "Sleep are also known as "Sleep HygieneHygiene

Sleep only when sleepySleep only when sleepy This This reduces the time you are awake in reduces the time you are awake in bed.bed.

If you can't fall asleep within 20 If you can't fall asleep within 20 minutes, get up and do something minutes, get up and do something boring until you feel sleepyboring until you feel sleepy Sit Sit quietly in the dark . Don't expose quietly in the dark . Don't expose yourself to bright light while you yourself to bright light while you are up. The light gives cues to your are up. The light gives cues to your brain that it is time to wake upbrain that it is time to wake up

• • Don't take napsDon't take naps This will ensure you This will ensure you are tired at bedtime. If you just are tired at bedtime. If you just can't make it through the day can't make it through the day without a nap, sleep less than one without a nap, sleep less than one hour, before 3 pm.hour, before 3 pm.

• • Get up and go to bed the same time Get up and go to bed the same time every dayevery day Even on weekends! When Even on weekends! When your sleep cycle has a regular your sleep cycle has a regular rhythm, you will feel better..rhythm, you will feel better..

ExerciseExercise

• • Refrain from exercise at least 4 Refrain from exercise at least 4 hours before bedtimehours before bedtime Regular Regular exercise is recommended to help exercise is recommended to help you sleep well, but the timing of you sleep well, but the timing of the workout is important. the workout is important. Exercising in the morning or Exercising in the morning or early afternoon will not interfere early afternoon will not interfere with sleepwith sleep

Sleep RitualsSleep Rituals

• • Develop sleep ritualsDevelop sleep rituals It is It is important to give your body cues important to give your body cues that it is time to slow down and that it is time to slow down and sleep. Listen to relaxing music, sleep. Listen to relaxing music, read something soothing for 15 read something soothing for 15 minutes, have a cup of caffeine minutes, have a cup of caffeine free tea, do relaxation exercises.free tea, do relaxation exercises. ••

Bed HabitsBed Habits

Only use your bed for sleepingOnly use your bed for sleeping Refrain from using your bed to Refrain from using your bed to watch TV, pay bills, do work or watch TV, pay bills, do work or reading. So when you go to bed reading. So when you go to bed your body knows it is time to your body knows it is time to sleep.sleep.

Sex is the only exceptionSex is the only exception

Stay away from Stay away from StimulantsStimulants

• • Stay away from caffeine, nicotine and Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bedalcohol at least 4-6 hours before bed Caffeine and nicotine are stimulants that Caffeine and nicotine are stimulants that interfere with your ability to fall asleep.interfere with your ability to fall asleep.

Coffee, tea, cola, cocoa, chocolate and Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription some prescription and non-prescription drugs contain caffeine. Cigarettes and drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol some drugs contain nicotine. Alcohol may seem to help you sleep in the may seem to help you sleep in the beginning as it slows brain activity, but beginning as it slows brain activity, but you will end end up having fragmented you will end end up having fragmented sleep.sleep.

• • Have a light snack before bedHave a light snack before bed If your If your stomach is too empty, that can stomach is too empty, that can interfere with sleep. However, if you interfere with sleep. However, if you eat a heavy meal before bedtime, eat a heavy meal before bedtime, that can interfere as well. Dairy that can interfere as well. Dairy products and turkey contain products and turkey contain tryptophan, which acts as a natural tryptophan, which acts as a natural sleep inducer. Tryptophan is probably sleep inducer. Tryptophan is probably why a warm glass of milk is why a warm glass of milk is sometimes recommendedsometimes recommended

Warm BathWarm Bath ."...."... • • Take a hot bath 90 minutes Take a hot bath 90 minutes

before bedtimebefore bedtime A hot bath will raise A hot bath will raise your body temperature, but it is the your body temperature, but it is the dropdrop in body temperature that may in body temperature that may leave you feeling sleepy. leave you feeling sleepy.

.Make sure your bed and bedroom are .Make sure your bed and bedroom are quiet and comfortablequiet and comfortable A hot room can A hot room can be uncomfortable. A cooler room be uncomfortable. A cooler room along with enough blankets to stay along with enough blankets to stay warm is recommended.warm is recommended.

. If noise bothers you, wear . If noise bothers you, wear earplugsearplugs • •

Use sunlight to set your Use sunlight to set your biological clockbiological clock As soon as you As soon as you get up in the morning, go get up in the morning, go outside and turn your face to the outside and turn your face to the sun for 15 minutes.sun for 15 minutes.

Poor sleep habits (referred to as Poor sleep habits (referred to as hygiene) are among the most hygiene) are among the most common problems encountered in common problems encountered in our society. We stay up too late and our society. We stay up too late and get up too early. We interrupt our get up too early. We interrupt our sleep with drugs, chemicals and sleep with drugs, chemicals and work, and we overstimulate work, and we overstimulate ourselves with late-night activities ourselves with late-night activities such as televisionsuch as television