Insomnia, how to know you have it, and how to prevent it.

@laydee (12809)
March 2, 2009 4:00am CST
Causes: - Depression - Overactivity of the thyroid gland. - Daytime napping. - Noisy environment (including a snoring partner) - Allergies and early-morning wheezing - Heart of lung conditions that cause shortness of breath when lying down. - Painful disorders, such as fibromyositis or arthritis. - Urinary or gastrointestinal problems that require urination or bowel movements during the night. - Consumption of stimulants, such as caffeine. - Use of some medications, including dextroamphetamines, cortisone drugs or decongestants. - Erratic work hours. - New environment or location; jet lag after travel; lack of physical exercise. - Alcoholism; drug abuse, including overuse of sleep-inducing drugs; withdrawal from addictive substances. Prevention: - Establish a regular bedtimes routines and a regular sleep-wake schedule. - Avoid spending too much awake time in bed. - Avoid eating or drinking too much before bedtime. - Create a sleep-promoting environment that is quiet, dark, cool, and comfortable. - Consume less or no caffeine, particularly late in the day. - Avoid alcohol and nicotine, especially close to bedtime. - Exercise, but not within three hours before bedtime. - Avoid naps, particularly in the late afternoon or evening. - Establish a regular bedtime and get up at the same time every day. Do not stay in bed to make-up for lost sleep or beyond regular rising time. - Keep a sleep diary to identify sleep habits and patterns. Source(s): Better Pharmacy
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