September Health Tip

Insomnia: How to Get a Good Night’s Sleep?

Yexelia Toledo, Pharm.D. Candidate 2009
Maday Hernandez, Pharm.D. Candidate 2009
Nancy Borja, Pharm.D.
Nova Southeastern University: College of Pharmacy

The definition of insomnia, according to the American Insomnia Association, is difficulty falling asleep or staying asleep.  This is a common heath problem that can affect your performance on daily activities.

What are some of the causes of insomnia?

• Persistent Stress
• Anxiety
• Depression
• Breathing disorders
• Chronic pain
• GERD
• Use of stimulants such as caffeine, nicotine, diet pills, and some cough or allergy medications.
• Change in your environment or work schedule
• Eating too much late in the evening
• Alcohol use
• Inactive lifestyle
• Noise and light exposure

Symptoms:

• Waking up feeling tired or not well rested
• Difficulty falling asleep or staying asleep
• Feeling anxious, depressed, or irritable
• Having trouble focusing on tasks

Treatment:
Treatment for insomnia should be individualized and focused on your underlying condition and may include one or more of the following:

• Improving sleep habits
• Controlled sleep environment
• Behavior management
• Medications

Counseling points:

• Keep a regular schedule with a consistent bedtime, even on days off work or weekends.
• Use your bedroom only for sleep.
• Establish a pre-sleep routine such as a warm bath or ten minutes of reading.
• Exercise regularly, but try to finish at least 3-4 hours before going to bed.
• Avoid caffeine for at least 6 hours before going to bed.
• Avoid large meals close to bed time.
• Avoid daily naps.
• Consult your doctor about any painful conditions that may require medications.

If you experience persistent insomnia after trying these measures, consult your doctor. There are several approaches to treat insomnia from non-traditional approaches, such as hypnosis, over-the-counter products, and even medicines that can help you to fall asleep, increase sleep duration, and reduce the number of awakenings during sleep.  A health care provider can decide the most appropriate treatment according to your specific needs.

References:
American Sleep Association Website. Avialable at: http://www.americaninsomniaassociation.org/aboutaia.asp.  Accessed on August 16, 2008.

Banks S and Dinges DF. .Behavioral and Physiological Consequences of Sleep Restriction J Clin Sleep Med. 2007;3:519–528.

More than 1.6 million Americans use CAM for insomnia or trouble sleeping .Complementary and alternative medicine. Sleep Review. Nov 2006; 14:1.

Harding SM.  Sleep Related Gastroesophageal Reflux: The Tip Of The Iceberg Is Showing! J Clinical Sleep Med 2007;3:513-515