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Insomnia (cont.)

Insomnia Prevention

General recommendations for prevention of insomnia include the following:

  • Work to improve your sleep habits.
    • Learn to relax. Self-hypnosis, biofeedback and relaxation breathing are often helpful.
    • Control your environment. Avoid light, noise, and excessive temperatures. Use the bed only to sleep and avoid using it for reading and watching TV. Sexual activity is an exception.
    • Establish a bedtime routine. Fix wake time.
  • Avoid large meals, excessive fluid intake, and strenuous exercise before bedtime and reduce the use of stimulants including caffeine and nicotine.
  • If you do not fall asleep within 20 to 30 minutes, try a relaxing activity such as listening to soothing music or reading.
  • Limit daytime naps to less than 15 minutes unless directed by your doctor.
    • It is generally preferable to avoid naps whenever possible to help consolidate your night's sleep.
    • There are certain sleep disorders, however, that will benefit from naps. Discuss this issue with your doctor.

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From WebMD


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Insomnia »

Insomnia is defined as repeated difficulty with the initiation, duration, maintenance, or quality of sleep that occurs despite adequate time and opportunity for sleep that results in some form of daytime impairment.

Read More on Medscape Reference »


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