How To Handle Insomnia
Diagnosis:
Physical Exam- If the cause of insomnia is unknown a Doctor will perform a physical exam to look for signs of a medical problem related to the insomnia.
Sleep Habits Review- A Doctor might have you complete a questionnaire to determine your sleep-wake patterns as well as your level of daytime sleepiness. It might be recommended to keep a sleep diary.
Sleep Study- If the cause of insomnia remains unclear in addition to a possible sleep disorder it might be suggested to spend one night at a sleep center. Tests will monitor and record your body's activities while sleeping.
Cognitive Behavioral Therapy for Insomnia (CBT-I):
Stimulus Control Therapy- Helps remove factors that condition the mind to resist sleep.
Relaxation Techniques- Muscle relaxation, biofeedback, & breathing exercises are used to reduce anxiety at bedtime. Practicing the techniques helps to control breathing, heart rate, muscle tension, & mood in order to relax.
Sleep Restriction- Decreases the time spent in bed and avoids daytime naps which will cause partial sleep deprivation and will make you more tired the next night. Once sleep has improved, the time spent in bed will gradually increase.
Remaining Passively Awake- Used for learned insomnia and aims to reduce the worry and anxiety about being able to fall asleep by getting in bed and trying to stay awake instead of expecting to fall asleep.
Light Therapy- If you struggle with falling asleep too early and then wake up too early, light therapy will push back your internal clock.
Lifestyle/Home Remedies:
Stick to a sleep schedule and avoid or limit naps
Stay active, limit caffeine, alcohol, and nicotine consumption
Avoid large meals and drinks before bed
Keep your bedroom comfortable and an area of relaxation
Get out of bed when you’re not sleeping
Melatonin, yoga, medication, and acupuncture
Source: Mayo Clinic