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Insomnia is a common sleep disorder that affects 10 to 15% of the American population. It may be difficulty falling asleep, sleep onset insomnia. It's normal to take five to 20 minutes to fall asleep, but some people take a lot longer. There's also sleep maintenance, insomnia, where people have difficulty staying asleep while it's normal to awaken briefly during the night, it's not normal to be awake for long periods of time, and that can really cut into quality and quantity of sleep. There's also non-restorative sleep awakening in the morning, not feeling rested. Insomnia is common and it's important because it can very much affect the quality of our wake.
Insomnia is a common sleep disorder that affects 10 to 15% of the American population. It may be difficulty falling asleep, sleep onset insomnia. It's normal to take five to 20 minutes to fall asleep, but some people take a lot longer. There's also sleep maintenance, insomnia, where people have difficulty staying asleep while it's normal to awaken briefly during the night, it's not normal to be awake for long periods of time, and that can really cut into quality and quantity of sleep. There's also non-restorative sleep awakening in the morning, not feeling rested. Insomnia is common and it's important because it can very much affect the quality of our wake.
There are many ways to improve your sleep health, often known as sleep hygiene. The most important thing is to be consistent. Follow a regular relaxing routine at the same time each night, when you're ready to go to bed, and try to go to bed and wake up at the same time each day. Certain relaxation techniques such as meditation can help wind down the mind and body before sleeping. Make sure your bedroom is quiet, dark and at a cool, comfortable temperature. Try not to use electronic devices, such as TVs, computers, and smartphones to avoid artificial light and possible distractions. Also avoid large meals, caffeine, alcohol, nicotine, and large amounts of water several hours before bedtime. Getting outside every day for at least 15 to 20 minutes, being in the natural daylight will really help get into a natural pattern of sleeping, but keeping your circadian rhythm in check by being physically active and exercising during the daytime hours really help you fall asleep more easily at night. So try to schedule your daily exercise at least five to six hours before going to bed. Should you need to sleep during the day? Do not nap longer than 30 minutes or anytime after 3:00 PM. If you can not sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy, the bed should only be for sleep and sex. If you are unable to fall asleep on a regular basis, please go to your doctor to discuss further diagnostic and treatment options.
"When diagnosing insomnia, a doctor will take a medical and sleep history. He may give you a physical exam to take note of any possible underlying health conditions. A sleep history could be in the form of a sleep diary where you would write down the times that you go to bed, when you wake up, if you have any trouble falling back to sleep or any other issues during sleep. A sleep questionnaire may also be used to look at details such as describing your bedtime routine and whether you have trouble staying awake for typical tasks, such as driving, and this can really help understand the severity of your insomnia. If you have a partner, they can also provide really important details that you may not notice such as loud snoring, or if you stop breathing in the middle of the night, you may also be screened for anxiety and depression, as these can also be causes of insomnia. A doctor might also want to take some blood work to check for issues such as thyroid function or iron levels to see if there may be another organic cause. A doctor might also recommend undergoing a sleep study, especially if the cause of your insomnia is still unclear. You may be able to undertake the sleep study at home with a portable device, or you may go to a sleep study center during a sleep study. Several factors will be monitored, which include heart rate, breathing, rate, breathing effort, oxygen levels, muscle movements, sometimes brain activity and eye movements will also be monitored. The results of the sleep study can help develop a treatment plan for a diagnosable sleep disorder."
"When treating insomnia, doctors can recommend lifestyle changes that will allow you to develop good sleep habits. They may also recommend therapies or medications since insomnia can be a side effect of another medical problem. Treating the underlying condition could allow the insomnia to actually resolve on its own. For example, women experiencing menopause and menopause symptoms, such as hot flashes that are keeping them awake, a doctor might try treating the hot flashes first. There are also many prescription medications for treating insomnia that don't necessarily address the underlying condition. Some are meant for short-term use while others longer. Some of the medications include Ambien, Benadryl and other psychiatric meds. It's important to discuss the benefits and potential side effects of these medications with your doctor. As sometimes the adverse effects might actually outweigh the benefits. Some insomnia medications can also be habit forming. So again, ask your doctor about the risks of taking these medications. If your insomnia has been caused by a short-term change in your sleep wake cycle, such as jet lag, your sleep schedule will probably return back to normal on its own, or some natural remedies such as melatonin can also be very helpful. The goal of cognitive behavioral therapy is to change your behaviors and thoughts to help you sleep your sleep hygiene can be very important in this CBT work. If you're diagnosed with obstructive sleep apnea, a night guard or C-PAP machine can also be prescribed to open up your airway and then allow for better breathing at night."
My name's Dr. Jyotsna Sahni and I'm a board certified sleep medicine specialist. I work at the center for neurosciences in Tucson, Arizona. And today I'm going to talk to you a little bit about sleep.