Bedtime Routines that Beat Insomnia

by Deborah Gould MD

Most people have trouble sleeping from time to time. Stress from work, loss of a loved one, relationship and money problems and other worries can interfere with normal sleep. However, if you have difficulty sleeping for more than three weeks, you may have insomnia.

Insomnia is the most prevalent sleep disorder, affecting over 37 million people in the United States and over 100 million people worldwide. Symptoms of insomnia include:

• Difficulty falling asleep.
• Difficulty staying asleep.
• Waking too early.
• Not feeling rested even after sleep.

Contributing factors to insomnia include consuming caffeine, alcohol, tobacco, and medicines that keep you awake as well as stress and over stimulation prior to going to bed such as watching TV or exercising.

If you are suffering from insomnia, here are a few things you can do:

• Establish a regular sleep routine that is the same for both weekdays and weekends.
  This includes:
  • Going to bed within 1/2 hour of the same time every night, and
  • Getting up at the same time each morning.
• Limit daytime naps to no longer than 20 minutes.
• Reduce mental stimulation during the hour before bed.
• Avoid family conflict or upsetting discussions within a few hours of your bedtime.
• Make sure your sleep conditions are comfortable, quiet, and dark.
• Reserve the bedroom for sleep and sexual intimacy -- remove the TV!

People in the United States spend approximately $2.5 billion on hypnotics and sedatives to treat insomnia -- but these medications will not cure insomnia.

Sleep medications can be helpful for an occasional sleepless night, but using them regularly does more harm than good. Common side effects of insomnia medications include daytime drowsiness, memory problems and difficulty driving or doing things that require you to be alert. The most serious problem is that many of these medications are addictive.

Consult your physician prior to starting any insomnia medications or herbal preparations to ensure that they will not interfere with any other medications you are currently taking. For example, patients with glaucoma, constipation or an enlarged prostate should not take over the counter antihistamine sleep medicines.

The first step to treat insomnia is to improve your sleep habits. Try implementing some of the tips listed above. Set up a daily routine to ensure that the last few hours before you go to sleep are relaxing and calming. Take the time to care for yourself and be sure to consult your doctor. It may take several weeks before you notice any improvement – but the results are well worth it!

The Doctor's Word

This article is part of a monthly series for New America Media’s ethnic media partners written by Kaiser Permanente physicians based on their experiences. Sponsored by Kaiser Permanente and produced by the NAM InfoWire.

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