Insomnia includes:
Most people will have trouble falling asleep from
time to time. It is usually nothing to worry about.
Stress, like the loss of a job or a death in the
family could cause problems falling asleep. Certain
medicines can make it hard to fall asleep. Drinking
alcohol or eating too close to bedtime can keep you
awake, too.
Insomnia is called chronic (long-term) when it
lasts most nights for a few weeks or more. You
should see your doctor if this happens. Insomnia is
more common in females, people with depression, and
in people older than 60.
Tips for better sleep
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Go to bed and get up at the same times each
day.
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Avoid caffeine, nicotine, beer, wine and
liquor in the four to six hours before bedtime.
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Don't exercise within two hours of bedtime.
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Don't eat large meals within two hours of
bedtime.
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Don't nap later than 3 p.m.
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Sleep in a dark, quiet room that isn't too hot
or cold for you.
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If you can't fall asleep within 20 minutes,
get up and do something quiet.
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Wind down in the 30 minutes before bedtime by
doing something relaxing.
Getting a Good Night’s Sleep
Being older doesn’t mean you have to feel tired
all the time. There are many things you can do to
help you get a good night’s sleep. Here are some
ideas.
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Follow a regular schedule. Go to sleep and get
up at the same time each day, even on weekends.
Napping in the late afternoon or evening may keep
you awake at night.
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Develop a bedtime routine. About 30-45 minutes
before bedtime each night, do the same things so
your body will know that it’s time to sleep. Some
people watch television, read a book, listen to
soothing music, or soak in a warm bath.
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Your bedroom should be dark, not too hot or
too cold, and as quiet as possible.
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Be sure you have a comfortable mattress, a
pillow you like, and enough blankets for the
season.
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Exercise at regular times each day but not
within 3 hours of your bedtime.
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Make an effort to get outside in the sunlight
each day.
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Be careful about when and how much you eat.
Large meals close to bedtime may keep you awake,
but a light snack in the evening can help you get
a good night’s sleep.
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Stay away from caffeine late in the day.
Caffeine (found in coffee, tea, cola, and hot
chocolate) is a stimulant that can keep you awake.
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Drink less liquid in the evening. Waking up to
go to the bathroom and turning on a bright light
breaks up your sleep.
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Remember that alcohol won’t help you sleep.
Even small amounts make it harder to stay asleep.
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Use your bedroom only for sleeping. After
turning off the light give yourself about 15
minutes to fall asleep. If you’re still awake and
not drowsy, get out of bed. When you feel sleepy,
go back to bed.
Sweet Dreams
There are some tricks to help you fall asleep.
You don’t really have to count sheep—just try
counting slowly to 100. Some people find that
playing mental games makes them sleepy—tell yourself
it’s 5 minutes before you have to get up and you’re
just trying to get a few extra winks. Other people
find that relaxing their body puts them to sleep.
You might start with your toes, and tell yourself
that your toes are relaxed and sleepy. Work your way
up the rest of the body saying the same words. You
may drift off to sleep before getting to the top of
your head.
If you feel tired and unable to do the things you
usually do for more than 2-3 weeks, see a doctor.
Sleep problems can cause you to feel bad, but there
are changes you can make to get a better night’s
sleep.
For More Information
National Center on Sleep Disorders Research
Two Rockledge Centre, Suite 10038
U.S. National Heart, Lung, and Blood Institute
6701 Rockledge Drive, MSC 7920 Bethesda, MD
20892-7920
301-435-0199
Better Sleep Council
501 Wythe Street
Alexandria, VA 22314-1917
703-683-8371
www.bettersleep.org
National Sleep Foundation
1522 K Street, NW
Suite 500
Washington, DC 20005-1253
202-347-3471
www.sleepfoundation.org
American Insomnia Association
One Westbrook Corporate Center
Suite 920
Westchester, IL 60154
708-492-0930
www.americaninsomniaassociation.org