Sleepless nights why and what to do

And those hormones may never be fully broken down. Try this plan:. Practice gentle breathing and progressive muscle relaxation every day 20 to 25 minutes for two weeks. After two weeks, choose the exercise that works best for your anxiety and insomnia and keep it up every day. They help by reducing the release of the stress hormones cortisol and adrenaline and by slowing your heart rate and breathing.

Your body and mind calm down. Yoga, tai chi and meditation are helpful stress relief techniques. So are these two simple exercises that Buenaver recommends to patients who are struggling with sleepless nights. One of the best things you can do to protect and improve your health is to stay informed. Health Home Wellness and Prevention. Accessed February 1, Light therapy for insomnia sufferers. National Sleep Foundation website. Sleep disorders: In depth.

National Center for Complementary and Integrated Health website. Updated October Sleep drive and your body clock. Updated December 15, Sleep and antidepressant treatment. Curr Pharm Des. Effectiveness of valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. Exceptional Nurses Winchester Hospital was the first community hospital in the state to achieve Magnet designation, recognition for nursing excellence.

Supporting Our Community Our tremendous staff gives back to our community by coordinating free health screenings, educational programs, and food drives. What Our Patients are Saying A leading indicator of our success is the feedback we get from our patients. Home Health Library. No More Sleepless Nights: Dealing With Insomnia There are different types of insomnia , most of which cause people to lie in bed awake, frustrated that they are unable to fall asleep or stay asleep.

Insomnia can be categorized as: Acute—Usually periodic and goes away on its without treatment. Chronic—Occurring 3 or more nights per week for at least 3 months. Finding the Causes of Insomnia Sleep-wake cycles are dictated by internal circadian rhythms.

Keeping a sleep-wake diary is helpful in identifying and modifying these factors, which include: Use of stimulants, including caffeine, nicotine, and ingredients in common drugs, such as cold remedies and weight-loss medications.

Some cause people to have difficulty falling asleep, others to wake up during the night. Alcohol use—While it may help you fall asleep, alcohol consumption is likely to produce interrupted sleep and is not recommended as an insomnia treatment. Working night or rotating shifts. Lack of regular exercise. Exercising too close to bedtime Eating too close to bedtime. Stress Excessive time on the computer or watching television.

Treating Insomnia With Lifestyle Changes The most effective and frequently used conventional treatments to establish a restful sleep pattern may include a combination of approaches. Good sleep hygiene includes: Going to bed at the same time each night, even on your days off.

Reserving your bed for sleep and sex. Watching television or reading in another room. Avoiding caffeine, alcohol, and cigarettes, especially in the afternoon and evening when it can interfere with sleep the most.

Not laying in bed watching the clock. If you cannot fall asleep minutes, get up and listen to calming music or read. Exercising often, but not too close to bedtime. Avoid naps if you can. If not, do so before 3 pm and nap for less than 30 minutes. Sleeping in a place with very little light and noise distraction. Practicing one of these techniques within 30 minutes of bedtime may be helpful.

Simple changes in bedtime routine may also be effective. These include taking a warm bath, listening to soothing music, and drinking warm milk.

Acupuncture —Positive effects of the use of this ancient Chinese practice have been shown however, more proof is needed before it can be recommended as an effective treatment for insomnia. A typical protocol is to receive acupuncture treatments weekly until a normal sleep pattern is achieved, followed by maintenance sessions.

However, a licensed and certified acupuncturist will determine the most appropriate treatment regimen for each individual.

The good news is that most cases of insomnia can be cured with changes you can make on your own—without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.

Symptoms of insomnia include: Difficulty falling asleep despite being tired. Waking up frequently during the night.

Trouble getting back to sleep when awakened. Unrefreshing sleep. Relying on sleeping pills or alcohol to fall asleep. Waking up too early in the morning. Daytime drowsiness, fatigue, or irritability. Difficulty concentrating during the day. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia.

Once you figure out the root cause, you can tailor treatment accordingly. Are you under a lot of stress? Are you depressed? Do you feel emotionally flat or hopeless? Do you struggle with chronic feelings of anxiety or worry? Have you recently gone through a traumatic experience? Are you taking any medications that might be affecting your sleep?

Do you have any health problems that may be interfering with sleep? Is your bedroom quiet and comfortable? Do you try to go to bed and get up around the same time every day? Common psychological and medical causes of insomnia Sometimes, insomnia only lasts a few days and goes away on its own, especially when it is tied to an obviously temporary cause, such as stress over an upcoming presentation, a painful breakup, or jet lag.

Other times, insomnia is stubbornly persistent. Chronic insomnia is usually tied to an underlying mental or physical issue. Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse.

Other common emotional and psychological causes include anger , worry, grief, bipolar disorder, and trauma. Treating these underlying problems is essential to resolving your insomnia.

Medical problems or illness. Chronic pain is also a common cause of insomnia. Many prescription drugs can interfere with sleep, including antidepressants , stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine Midol, Excedrin , diuretics, and slimming pills.

Sleep disorders. Insomnia is itself a sleep disorder, but it can also be a symptom of other sleep disorders , including sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work.

Habits that cause insomnia and disrupt sleep While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later.

Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day. Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia.

Maybe your Starbucks habit affects your sleep more than you realize. Keeping a sleep diary or using a sleep tracking app is a helpful way to pinpoint habits and behaviors contributing to your insomnia. Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep. Make sure your bedroom is quiet, dark, and cool. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.