Why can't I sleep?


Have you ever wondered if you get good quality sleep at night?  Or, if you could be getting better quality sleep? Read this quick guide about sleep hygiene to answer your questions.


Worried that you might be suffering from insomnia?

Insomnia can come in the form of struggling to fall asleep, or to stay asleep, or to not feel rested upon waking.  This is not about the number of hours of sleep one gets, everyone needs a different amount of sleep.


Symptoms of insomnia:

  • Trouble falling, or staying asleep

  • Feel tired or sleepy during the day

  • Forget things or cannot think clearly

  • Cranky, anxious, irritable, or depressed

  • Have less energy

  • Have less interest in doing things

  • Make mistakes or get into accidents more than normal

  • Worry about lack of sleep


There is no real need for testing to determine this, you might keep a daily sleep log for one to two weeks to keep track of how you sleep.  


What can I do to improve my insomnia?

You can follow good sleep hygiene which includes:

  • Sleep only long enough to feel rested and then get out of bed

  • Go to bed and get up at the same time every day

  • Do not try to force yourself to sleep.  If you cannot sleep, get out of bed and try again later.

  • Have coffee, tea, and other foods that have caffeine only in the morning

  • Avoid alcohol in the late afternoon, evening, and bedtime

  • Avoid smoking, especially in the evening

  • Solve problems you have before you go to bed

  • Exercise several days a week, but not right before bed

  • Avoid looking at phones or reading devices that give off light before bed.  This can make it harder to fall asleep.


Other things that can improve your sleep include:

  • Relaxation therapy-focus on relaxing each individual muscle in your body one at a time

  • Working with a counselor or psychologist to deal with the problems that might be causing poor sleep


Medications for sleeping should always be a last resort.  If you are struggling with insomnia, please see your provider.  Call Lake City Primary Care to make an appointment. 231.839.7282.




References


  1. Patient education: Insomnia (The Basics). In: Post T, ed. UpToDate. Waltham, Mass.: UpToDate; 2018. www.uptodate.com. Accessed November 27, 2018.


Tara Donzell