Use a blue-light reduction app on your phone and computer.Įxpose yourself to natural light as early as possible in the day. Stop using screens about an hour before you go to bed. A daytime nap can affect your sleep drive and make it harder to sleep. Alcohol may make you think you got a good night's sleep but reduces sleep quality significantly. Go to bed at about the same time each night and get up at the same time each morning, even on weekends.Īvoid excessive consumption of alcohol. As our body temperature lowers when we sleep, we tend to sleep better in a cooler room. Keep your bedroom a little on the cool side. Here are some basic ways to get a better night's sleep, which can also help prevent acute insomnia: Whether or not you experience insomnia, there are some things you can do to improve the amount of time you spend asleep and the quality of sleep you get. Melatonin supplements and certain antihistamines can serve as mild sleep aids but always speak to your doctor before trying them. Your doctor might also recommend over-the-counter medications. Suoverexant: An orexin receptor antagonist which affects the neurotransmitters in your body that regulate sleepfulness and wakefulness. Ramelteon: This is a melatonin receptor agonist that can help you fall asleep faster but does not help with sleep maintenance. They are also well known for side effects such as sleepwalking. Nonbenzodiazepines such as Ambien: These drugs do not have as high a potential for abuse, but they are still controlled substances. These drugs are highly habit-forming and also result in dependence, so you lose the ability to sleep without them. Insomnia medications include:īenzodiazepines: Psychoactive drugs used only for short periods. However, many doctors prescribe medication only if other techniques don't work or for a very short period. Medication is also used to treat insomnia. This means reducing the amount of time you spend in bed so that you, ideally, lie awake less. Relaxation techniques can also help, and sleep restriction is sometimes practiced. Many people with insomnia get so worried about falling asleep that they can't fall asleep. Your therapist will work with you to improve your sleep hygiene and lifestyle habits and control any anxiety about falling asleep. If your short-term insomnia is related to stress or life events, therapy can help.Ĭhronic insomnia is most often treated with cognitive behavior therapy (CBT). Short-term insomnia is generally treated using lifestyle changes to encourage sleep, such as altering your bedroom setup and making sure you go to bed at the same time every night. Bear in mind that children and adolescents need more sleep than adults. There's an indication that insufficient sleep can also affect your ability to tell whether or not you are hungry. Insufficient sleep can, therefore, lead to weight gain, especially in children and adolescents. Many of our body's important regulatory processes happen during sleep. In the case of insomnia, there may be a root cause behind insomnia and certain heart problems, but the lack of sleep from insomnia can elevate your blood pressure and thus increase your risk of a heart attack. Additionally, insufficient sleep is linked to high blood pressure and heart disease. There is a possible association³ between sleep disorders and impaired control of the cardiovascular system. Watch for drowsy-driving symptoms such as: You are three times more likely to be in a car crash if you are fatigued, and about 800 fatalities a year are caused by drowsy driving. Automobile accidentsįatigue has a similar impact on driving ability² to driving drunk. Sleep deprivation contributed to both the Three Mile Island accident and the Chernobyl disaster. People who have not got enough sleep are 70% more likely¹ to be involved in workplace accidents. People who have not had enough sleep are more likely to make errors at work, and sometimes these errors can lead to accidents or injury to yourself or others. Insomnia can cause these problems, as can "burning the candle at both ends." These issues include: Workplace accidents and injuries Not getting enough sleep can have significant consequences, regardless of the cause.
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