Chronic insomnia

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Chronic Insomnia - Chronic insomnia matters.

You have chronic insomnia if you sleep poorly most nights for a month or more. It might be caused by stress, anxiety, depression, disease, pain, medications, sleep disorders or poor sleep habits.

Creating Good Habits

1. Establish a regular schedule. Go to bed and get up the same time every day, even on weekends.

2. Don't drink coffee or other caffeinated beverages after noon.

3. Exercise regularly, but not right before bedtime.

4. Refrain from smoking; nicotine is a stimulant.

5. Use your bed only for sex and sleep. Eating or working in bed may make you associate it with activities other than sleep.

6. Restrict your sleep by limiting the time you spend in bed to the actual amount of time that you sleep. If you lay in bed for eight hours and only sleep five, limit your time in bed to five hours. Gradually increase this number by 15 or 30-minute intervals.

7. Get up at the same time every morning, no matter how poorly you slept. This will help your body get into a routine.

8. Learn relaxation techniques, such as Yoga or meditation.

9. Keep the bedroom dark, comfortable and quiet and turn the face of the clock around to minimize anxiety about falling asleep.


Chronic insomnia tip:
You may want to keep a sleep diary to identify a specific problem that is easily corrected. A sleep diary keeps a record of routine activities and sleep, such as stress, exercise, naps, caffeine consumed and the quantity and quality of sleep.


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