It’s not like you don’t want to sleep. There are many possible reasons for insomnia, such as:

 

 

 

 

·        Medical conditions;

·         Psychiatric conditions, like depression;

·         Medications;

·         Lifestyle (too much caffeine or alcohol)

·         Age

 

So how do you know if you’ve got insomnia? There are generally three types of insomnia: transient, intermittent and chronic. Transient insomnia can last just one night or for a couple weeks. Transient insomnia is often associated with stressful events like a job change. Intermittent insomnia is episodes that occur on a more regular basis. Chronic insomnia, obviously, is the most severe form and can happen nearly every night.

 

What Do I Do?

Once you’ve determined you have an insomnia problem, there are many methods you can employ to conquer it.

 

Avoid caffeine and alcohol. Foods and drinks that contain caffeine, such as coffee, soft drinks and chocolate, should be avoided during late afternoon or evening hours. Alcohol speeds the onset of sleep, but increases waking during the latter half of the night.

 

 

Avoid eating or drinking too close to bedtime. This can interrupt sleep. Also, avoid foods that may cause heartburn, such as tomato products and spicy foods. Lying down worsens heartburn and makes falling asleep more difficult.

 

Avoid smoking. Cigarettes contain nicotine, which has been linked to difficulty falling asleep and problems awakening. Also, when smokers fall asleep, they experience nicotine withdrawal, which may cause them to awaken.

 

Exercise. Exercising 20 to 30 minutes a day often helps people sleep, although exercising too close to bedtime can cause difficulties falling asleep.

 

Find the right temperature for sleeping. Extreme temperatures can disrupt sleep.

 

Control noise. Environmental noise can be minimized with ear plugs, rugs, heavy curtains or drapes, or double-pane windows.

 

Get a good mattress. Mattress quality can impact sleep quality.

 

Use the bed only for sleep and not for reading, eating or television viewing.

 

Get into bed only when tired.

 

Maintain consistent sleep and wake times.

 

Practice relaxation techniques before bedtime. These may include hot baths, gentle music, meditation or prayer

Relaxation therapy. Methods such as progressive muscle relaxation, deep breathing techniques, imagery and self-hypnosis may help some people overcome sleep disorders.

 

Melatonin is a hormone produced by the pineal gland during the dark hours of the day-night cycle (circadian rhythm). It promotes the onset of sleep and helps normalize circadian rhythm disorders. Melatonin is sold as a supplement in the United States, which means it is not regulated by the U.S. Food and Drug Administration.

 

Over the counter sleep pills also present an option, but people often complain of the addictive effects and feeling groggy in the morning. There are prescription options, and those you can discuss with your doctor whom you should see if your insomnia proves persistent.

 

Any one of these techniques, or a mix, can find you counting Z’s like they are dollar-dollar bills y’all.