Insomnia & Sleep Hygiene
By Katie Thelen, DO
What is insomnia?
Insomnia is a problem with falling asleep or staying asleep.
Insomnia can still occur in those getting enough hours of sleep, but poor quality of sleep.
Lack of sleep can negatively impact your work life and personal life.
What are the symptoms of insomnia?
Feeling tired or sleepy during the day
Trouble concentrating or forgetfulness
Irritable, anxious, or depressed moods
Making frequent mistakes or getting into accidents
Worrying about lack of sleep
How can I improve my sleep?
By practicing good “sleep hygiene!”
Go to bed and wake up the same time every day.
Don’t force yourself to go to sleep. If you’re unable to fall asleep, try again later.
Sleep in a dark, cool, quiet room. Do not take any reminders of work, stress, etc. into the bedroom.
Avoid bright screens (including phones)!
Avoid caffeinated foods and beverages before bed.
Avoid alcohol and tobacco products before bed.
Exercise several times a week, but not before bed.
Other things to try:
Relaxation techniques (behavioral therapy, deep breathing, meditation)
There are medications to help sleep, but you should first try the techniques above.
Insomnia may be a symptom of anxiety or depression. Therefore, you may benefit more from an antidepressant than a sleep aid.
Discuss these symptoms further with your doctor.