Insomia
Symptoms
Most people need 7-9 hours of sleep per night. If you have problems falling asleep, wake up frequently, awaken early or have daytime sleepiness, you may suffer from insomnia.
Causes
Insomnia can be caused by:
- Stress - academic, relationship or work problems
- Anxiety - excessive worry; inability to relax
- Depression
- Environmental –too much stimulation such as loud music, exercise, socializing
- Stimulants - caffeine, nicotine, street drugs or medicines
- Schedule changes - school or work schedules to travel
- Medical illness - pain
- Eating late - indigestion or heartburn
- Learned insomnia - worry about falling asleep
Self-Care
- Develop a routine, getting up about the same time each day
- Make a bedtime routine that is calming
- Avoid alcohol, nicotine or caffeine at least 4 hours before bed
- Do not eat a large amount within a couple of hours of bedtime
- Try a light snack before bed or a glass of milk
- Exercise daily, just not within a couple of hours of bedtime
- Don’t take daytime naps
- Only use your bed for sleep; if you can’t fall asleep, get up until you feel sleepy
- See a healthcare provider if these techniques don’t improve your sleeplessness
http://www.mayoclinic.com/health/insomnia/DS00187
http://www.webmd.com/hw/sleep_disorders/aa2209.asp