Sleeping Disorders (Home) > Sleeping Treatment > Factors Producing Insomnia
Common Factors Producing Insomnia
Dietary Habits
I drink caffeine (coffee, tea, caffeinated soft drinks).
Eliminate, or restrict amount, avoid during afternoons and evenings
I drink alcoholic beverages during the evening/before bedtime.
Alcohol may make sleep come on faster but for a net loss-by making its quality worse, especially after the first few hours of sleep: and it can make several potentially serious sleep disorders worse. Alcohol should be avoided.
Sleep Habits
I often sleep in late.
Establish and stick to a strict schedule. Use an alarm clock if necessary to ensure that you'll be consistently sleepy at bedtime.
I take naps.
Limit any naps to less than 1 hour, and if on a day schedule, don't take them after 2:00 P.M.
My sleep habits are pretty erratic.
Ensure adequate activity to prevent dozing off prior to bedtime.
I go to bed late.
Go to bed earlier (if on a day schedule, by 11:30 P.M.) since many people "get their second wind after midnight".
I read, work, or watch TV in bed
Don't! You're probably keeping yourself awake.
When I can't sleep, I get up and do work/housework, use computer, etc.
Read something so boring that it puts you to sleep.
Medication Effects
I take medication or over the counter pills/nasal sprays, etc.
Recall if their use coincided with onset or worsening of your problem. - Review all of them with your doctor. Many medicines, even if bought over the counter, make insomnia or sleepiness worse.
Sleep Environment and Pre-sleep Activities
I sleep better in beds other than my own: for example, when I travel.
You may have subconsciously associated your bed with poor sleep and created a self-fulfilling prophecy! Try changing your bedroom.
I sleep better when on vacation or on weekends.
Stress is a likely factor! Obtain relaxation/stress management training (call for doctor for a referral
I lie awake and can't turn my thoughts of books/tapes usually aren't adequate). Aromatherapy/sound/light units can prove helpful.
I often exercise or engage in physical activities in the several hours before bedtime.
Move physical activities earlier to avoid being "pumped up" when it is time for bed.
Light and noise often disturbs my sleep.
Consider dark curtains on windows, ear plugs, etc.
My bed partner's snoring and/or other sleep problems disturb my sleep.
Encourage bed partner to address own sleep problems.
My mattress and/or pillow are uncomfortable: I feel stiff and sore.
Obtain a good quality replacement for either or both. Sleeping pills and pain pills cannot undo the impact of the surface upon which we sleep.
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