HealthyLife Articles

Tag: sleeplessness

Insomnia 3

SleepWell® Program

Week 1

Insomnia includes problems falling asleep, staying asleep, or waking up too early. It is normal to have a bad night of sleep every now and then. Occasional poor sleep becomes insomnia when this pattern continues for several weeks AND fatigue or feeling drowsy during the day occurs due to lack of sleep.

There are many causes of insomnia. Too much caffeine, travel, taking care of an ill loved one, or stress can affect your sleep. Quite often, insomnia is a result of conditioning your body to be awake in bed, even if you feel tired or know you need sleep. Having trouble sleeping over several nights may lead to worrying about being able to fall asleep or expecting to lie awake for hours.

Whether your sleep issues are transient (come and go) or chronic (occur all the time), this guide can help to improve your ability to fall asleep and stay asleep.

Sleep Problems & Health Conditions

If you have trouble sleeping or have daytime sleepiness for longer than three weeks, consult your doctor.

Any condition, illness, injury, or surgery that interrupts sleep due to pain, discomfort, or waking to urinate can cause sleep problems. Health conditions that affect sleep include: arthritis, asthma, COPD, fibromyalgia, narcolepsy, and thyroid disorders. Sleep problems are also linked to many mental illnesses. These include anxiety, depression, bipolar disorder, PTSD, and substance abuse. Over-the-counter medicines, such as decongestants and diet pills can affect sleep, too.

Sleep Apnea Signs:

* Loud snorting sounds while sleeping on the back

* Repeated periods when breathing stops for 10 or more seconds during sleep

* Waking up many times during the night and excessive daytime sleepiness

* Exhaustion and having a hard time concentrating during the day

Periodic Limb Movements in Sleep (PLMS) and Restless Leg Syndrome Signs:

* Creeping, crawling, pulling and/or painful feelings in one or both legs

* Jerking or bending leg movements that you can’t control during sleep

© American Institute for Preventive Medicine

January 23, 2026
Insomnia 4

Sleep Well

Do You Have Insomnia?

Answer these questions:

1. Do you have trouble falling asleep?

2. Do you have problems staying asleep?

3. Do you wake up too early and can’t get back to sleep?

4. Do any of these problems last at least 3 weeks?

If you answered yes to number 4, answer these questions about problems that occur when you are awake:

5. Do you feel like you do not get enough refreshing sleep?

6. Do you yawn and feel tired?

7. Do you lack energy or have fatigue?

8. Do you have a hard time concentrating?

9. Do you feel depressed and/or cranky?

If you answered yes to question number 4 and yes to any question from number 5 through 9, you could have insomnia.

Why You Need Sleep

Getting enough sleep and good quality sleep helps you maintain good health and function your best during the day. You need sleep to:

* Have energy.

* Think clearly.

* React quickly.

* Be productive.

* Learn and remember things.

* Help your immune system fight infections.

According to the National Sleep Foundation, about 50% of adults in the U.S. have problems with sleep at least a few nights a week. And recent studies find that the average person gets less than 6 hours of sleep per night. (On average, adults need at least 7 to 8 hours of sleep each night.)

A lack of sleep or getting poor quality sleep can lead to a wide range of health problems.

Health Problems from a Lack of Sleep

* Anxiety, depression, and alcohol abuse.

* Obesity.

* Heart disease.

* High blood pressure.

* Diabetes.

* Stroke.

* Gum disease.

* Accidents and an increased risk for injury and death. About 20% of all serious car crashes are linked to driver sleepiness. Also, workers with severe insomnia make 2½ times more serious work errors than persons who get proper sleep.

Getting enough, quality sleep is as vital to good heath and long life as are healthy eating and regular exercise.

Do’s & Don’ts for Insomnia

Do’s

* Do regular exercise daily. Physical activity releases muscle tension, relieves anger, and improves mood.

* Do mild exercises four or more hours before bedtime.

* Do relaxation exercises as needed throughout the day and before you go to bed.

* Follow a regular daily schedule for meals and snacks.

* Choose larger meals at breakfast and lunch than at dinner. At each meal, have complex carbohydrate foods, such as whole-grain breads and cereals, fruits and vegetables.

* Limit caffeine to 300 milligrams (mgs.) a day. More than 500 to 600 mgs. a day may cause you to be anxious, nervous, and makes it harder to sleep well.

* Cut down on caffeine gradually. Daily usage of caffeine can result in physical dependence. If caffeine is stopped abruptly, withdrawal symptoms can occur. These include headache, feeling down, having a hard time concentrating, and fatigue.

Don’ts

* Don’t do vigorous exercise within six hours of going to bed.

* Don’t have large meals near bedtime. These may keep you awake, especially if you have heartburn or a similar problem.

* Don’t have caffeine for 6 hours before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Insomnia

Women’s Health

Insomnia is having trouble falling asleep. It can last from a single night to a few weeks. It can occur from time to time or be a chronic problem.

Signs & Symptoms

* Waking up during the night and not being able to get back to sleep.

* Waking up too early.

* Not getting enough sleep or getting poor quality sleep.

* Fatigue or feeling drowsy during the day because of lack of sleep.

Causes

* Too much caffeine or having it before bedtime.

* Changes in sleep/wake schedules, such as work shift changes and jet lag.

* Going to bed with a full bladder or any problem that causes you to urinate or have a bowel movement during the night.

* Too much noise when you fall asleep. This includes a snoring partner.

* Menopausal symptoms, such as hot flashes.

* A lack of physical exercise.

* Lack of a sex partner.

* Side effects of some medicines, such as decongestants, corticosteroids, and stay-awake pills.

* Emotional stress. Depression. Anxiety.

* Posttraumatic Stress Disorder (PTSD).

* Fibromyalgia.

* Any condition, illness, injury, or surgery that causes pain and/or discomfort which interrupts sleep.

* Asthma, allergies, and early-morning wheezing.

* An overactive thyroid gland.

* Heart or lung conditions that cause shortness of breath when lying down.

Treatment

* Self-care and prevention measures.

* Treating the problem.

* Prescribed short-acting sleeping pills.

Questions to Ask

Self-Care / Prevention

* Avoid caffeine for 8 hours before bedtime. Caffeine is in coffee, tea, chocolate, colas, and some other soft drinks. Check labels for caffeine content in over-the-counter medicines.

* Avoid long naps during the day.

* Have no more than 1 alcoholic drink with or after dinner. Even though alcohol is a sedative, it can disrupt sleep. Check with your doctor about using any alcohol if you are taking medicines.

* An hour or two before going to bed, dim the lights in the house.

* Before you go to bed, have food items rich in the amino acid L-tryptophan, such as milk, turkey, or tuna fish. Do not take L-tryptophan supplements, though. Eating foods with carbohydrates, such as cereal, breads, and fruits, may help as well.

* Do regular exercise, but not within a few hours of going to bed.

* Before bedtime, take a warm bath or read a book or do some type of repetitive, calm activity. Avoid things that hold your attention, such as watching a suspense movie.

* Keep your bedroom quiet, dark, and comfortable. Use clean, fresh sheets and pillows. Keep the room temperature neither too warm nor too cool.

* Ban worry from the bedroom. Don’t rehash the mistakes of the day as you toss and turn.

* Follow a regular bedtime routine. Lock or check doors and windows, brush your teeth, etc.

* Count sheep! Picturing a repeated image may bore you to sleep.

* Listen to recordings that help promote sleep. Look for them at a library or bookstore.

* If you’ve tried to fall asleep, but are still awake after 30 minutes, get out of bed. Read a relaxing book or sit quietly in the dark. Do this for about 20 minutes. Then go back to bed. Repeat this as many times as you need to until you are able to fall asleep.

* Take over-the-counter sleep aids (e.g., melatonin, Tylenol PM, etc.) as advised by your doctor. Don’t take anyone else’s sleeping pills.

Resources

National Center on Sleep Disorders Research

www.nhlbi.nih.gov/about/ncsdr

National Sleep Foundation

www.sleepfoundation.org

© American Institute for Preventive Medicine

January 23, 2026
Insomnia 2

General Health Conditions

Do You Have Insomnia?

Answer these questions:

1. Do you have trouble falling asleep?

2. Do you have problems staying asleep?

3. Do you wake up too early and can’t get back to sleep?

4. Do any of these problems last at least 3 weeks?

If you answered yes to number 4, answer these questions about problems that occur when you are awake:

5. Do you feel like you do not get enough refreshing sleep?

6. Do you yawn and feel tired?

7. Do you lack energy or have fatigue?

8. Do you have a hard time concentrating?

9. Do you feel depressed and/or cranky?

If you answered yes to question number 4 and yes to any question from number 5 through 9, you could have insomnia.

Why You Need Sleep

Getting enough sleep and good quality sleep helps you maintain good health and function your best during the day. You need sleep to:

* Have energy.

* Think clearly.

* React quickly.

* Be productive.

* Learn and remember things.

* Help your immune system fight infections.

According to the National Sleep Foundation, about 50% of adults in the U.S. have problems with sleep at least a few nights a week. And recent studies find that the average person gets less than 6 hours of sleep per night. (On average, adults need at least 7 to 8 hours of sleep each night.)

A lack of sleep or getting poor quality sleep can lead to a wide range of health problems.

Health Problems from a Lack of Sleep

* Anxiety, depression, and alcohol abuse.

* Obesity.

* Heart disease.

* High blood pressure.

* Diabetes.

* Stroke.

* Gum disease.

* Accidents and an increased risk for injury and death. About 20% of all serious car crashes are linked to driver sleepiness. Also, workers with severe insomnia make 2½ times more serious work errors than persons who get proper sleep.

Getting enough, quality sleep is as vital to good heath and long life as are healthy eating and regular exercise.

Do’s & Don’ts for Insomnia

Do’s

* Do regular exercise daily. Physical activity releases muscle tension, relieves anger, and improves mood.

* Do mild exercises four or more hours before bedtime.

* Do relaxation exercises as needed throughout the day and before you go to bed.

* Follow a regular daily schedule for meals and snacks.

* Choose larger meals at breakfast and lunch than at dinner. At each meal, have complex carbohydrate foods, such as whole-grain breads and cereals, fruits and vegetables.

* Limit caffeine to 300 milligrams (mgs.) a day. More than 500 to 600 mgs. a day may cause you to be anxious, nervous, and makes it harder to sleep well.

* Cut down on caffeine gradually. Daily usage of caffeine can result in physical dependence. If caffeine is stopped abruptly, withdrawal symptoms can occur. These include headache, feeling down, having a hard time concentrating, and fatigue.

Don’ts

* Don’t do vigorous exercise within six hours of going to bed.

* Don’t have large meals near bedtime. These may keep you awake, especially if you have heartburn or a similar problem.

* Don’t have caffeine for 6 hours before bedtime.

© American Institute for Preventive Medicine

January 23, 2026