Dealing with Insomnia 6 of 11

How is it treated?

Many cases of insomnia will respond to changes that you can make on your own. You can often sleep better by simply following the practices of good sleep hygiene.

Sleep hygiene consists of basic habits and tips that help you develop a pattern of healthy sleep. There are also easy ways to make your bed and your bedroom more comfortable. See the Resources section of this site to find out how you can start down the path to better sleep.

When self-treatment does not work, a doctor can provide help. He or she can teach you different ways to improve your sleep. An example of this is to use relaxation exercises when you go to bed.

Your doctor can also help you find ways to take your mind off of sleep. Staying out of bed until you are very, very sleepy is helpful too. These methods are a part of what is known as behavioral therapy.

Your doctor also may want to change any medications that you currently take. These drugs may be related to your sleep problems.

You need to seek help from a therapist if stress or depression is the cause of your sleep problems. The doctor may decide that the symptoms need to be treated with medication.

Many types of medication can help improve your sleep. Some are specifically approved to treat insomnia. These sleeping pills are called hypnotics. Some medications that treat other problems also can help you sleep. Your doctor can decide which one will work best for you. You should only take a medication when supervised by a doctor.

New insomnia medications have become available over the past few years. Others are in the process of being developed. Research continues to study how well these treatments work. This research also will help us learn more about the causes of insomnia. 

 

 

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How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? This refers to your usual way of life in recent times. Even if you have not done some of these things recently try to work out how they would have affected you. Use the following scale to choose the most appropriate number for each situation:

 

0 = no chance of dozing

1 = slight chance of dozing

2 = moderate chance of dozing

3 = high chance of dozing

 

 

 

Sitting and reading

Watching TV

Sitting inactive in a public place (e.g a theater or a meeting)

As a passenger in a car for an hour without a break

Lying down to rest in the afternoon when circumstances permit

Sitting and talking to someone

Sitting quietly after a lunch without alcohol

In a car, while stopped for a few minutes in traffic

 

 

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1-6

Congratulations, you are getting enough sleep!

7-8

Your score is average

9 and up

Seek the advice of a sleep specialist without delay

 

 

 

 

 

Read the statements below. Answer true or false for each one. If you answer true more than twice, you may want to discuss your sleep problem with your healthcare professional.

 

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I feel sleepy during the day, even when I get a good night's sleep.

True False

I get very irritable when I can't sleep.

True False

I often wake up at night and have trouble falling back to sleep.

True False

It usually takes me a long time to fall asleep.

True False

I often wake up very early and can't fall back to sleep.

True False

I usually feel achy and stiff when I wake up in the morning.

True False

I often seem to wake up because of dreams.

True False

I sometimes wake up gasping for breath.

True False

My bed partner says my snoring keeps her/him from sleeping.

True False

I've fallen asleep driving.

True False