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A bad's

night sleep often makes us tired and, ultimately, less

productive than usual. Many people who are not getting

enough sleep have insomnia, one of the most common sleep

disorders. Insomnia includes difficulty going to sleep,

staying asleep or going back to sleep when you awaken

early. Insomnia may be temporary or chronic. It is a

symptom, not a disease.

The Mayo

Clinic Guide to Self-Care identifies common causes of

insomnia as:

- Stress related to work, school,

health or family concerns.

- Depression

- Use of stimulants like caffeine or

nicotine, herbal supplements and over-the-counter and

prescription medications.

- Alcohol

- Change in environment or work

schedule

- Long term use of sleep medications

- Chronic Medical problems, including

fibromyalgia or complex diseases of the nerves or

muscles.

- Behavioral insomnia, worrying

excessively about not being able to sleep well and trying

too hard to fall asleep.

The Mayo

Clinic guide recommends several ways to combat insomnia.

It is important to establish and follow a ritual for

going to bed. Make sure that you go to bed at the same

time and follow similar procedures.

Other tips

include:

- Avoid taking afternoon or evening

naps. Sleeping before bedtime will only make you less

tired.

- Avoid strenuous exercise right

before bedtime. However, moderate exercise four to six

hours before bedtime is helpful.

- Set aside a "worry time"

during the day.

- Don't take work materials to bed.

- Take a warm bath one to two hours

before bedtime.

- Drink a glass of milk, warm or

cold.

- Avoid eating a large snack or meal

or consuming alcohol close to bedtime.

- Keep your sleeping environment

dark, quiet and comfortably cool.

- Try relaxation exercises

- Lower or eliminate use of

stimulants

- Avoid beverages and medications

with caffeine.

- Do not smoke before bedtime

- If you can't sleep, get up and stay

up until you feel tired. (However, do not shift your

rising time.

- Keep a sleep diary.

If, after a

week or two, you still can't sleep, see your physician.

Tests may uncover the cause of your insomnia.

Mayo Clinic

Guide to Self-Care provides reliable, practical, easy to

understand information on issues relating to health. Much

of the information comes directly from the experience of

Mayo Clinic physicians, nurses, research scientists,

health educators, therapists and other healthcare

professionals. This book supplements the advice of your

regular physician, whom you should consult for all

individual medical problems.

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