This may help you to not focus on those worries overnight. Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. Rapid onset, short-acting drugs can help you avoid effects such as drowsiness the following day. Don't eat a heavy meal late in the day. A light snack before bedtime , however, may help you sleep. Caffeine and nicotine are stimulants and can keep you from falling asleep. If you find yourself lying awake worrying about things, try making a to-do list before you go to bed.
If your insomnia makes it hard for you to function during the day because you are sleepy and tired, your health care provider may prescribe sleeping pills for a limited time. If light is a problem, try a sleeping mask. Try to go to sleep at the same time each night and get up at the same time each morning. Avoid using over-the-counter sleeping pills for insomnia, because they may have undesired side effects and tend to lose their effectiveness over time. Experts suggest not exercising for at least three to four hours before the time you go to sleep. Techniques such as relaxation exercises, sleep restriction therapy, and reconditioning may be useful. If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy. Don't eat a heavy meal late in the day. Be sure that it is dark, quiet, and not too warm or too cold. An evaluation may include a physical exam , a medical history, and a sleep history. A light snack before bedtime , however, may help you sleep. Try not to exercise close to bedtime , because it may stimulate you and make it hard to fall asleep. If insomnia continues, your health care provider may suggest behavioral therapy. Your health care provider may want to interview your bed partner about the quantity and quality of your sleep. Avoid prolonged use of phones or reading devices "e-books" that give off light before bed. Rapid onset, short-acting drugs can help you avoid effects such as drowsiness the following day. Problems with concentration or memory Diagnosing Insomnia If you think you have insomnia, talk to your health care provider. This may help you to not focus on those worries overnight. Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. Make your bedroom comfortable. Avoid using your bed for anything other than sleep or sex. Mild insomnia often can be prevented or cured by practicing good sleep habits see below. You may be asked to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you feel during the day. In some cases, you may be referred to a sleep center for special tests. Here are some tips: This can make it harder to fall asleep. Alcohol can cause waking in the night and interferes with sleep quality.
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