Insomnia And Sleep Hygiene

Q. I suffer from insomnia .How should I manage it?


Answer:

1. Complaints of insomnia or excessive daytime sleepiness should be looked upon as symptoms(much like fever) of underlying disorders(i.e secondary insomnia)
2. Primary insomnia is a diagnosis of exclusion.
3. Duration,severity,and consistency of the symptoms are important.(Here you can help the doctor by giving correct history)
4. Information from a friend or family member can be invaluable(some patient are unaware of or will under report,such symptoms like heavy snoring or falling asleep while driving)
5. A family member should accompany the patient while visiting the doctor.
6. Daytime naps and nocturnal awakenings,drug and alcohol use,including caffeine and hypnotics, should be reported to the doctor.
7. Non-specific approaches by self(e.g over-the counter sleeping aids) is not an appropriate treatment.Besides that their use for more than 3 weeks is not recommended.

GOOD SLEEP HYGIENE

1. Go to bed only when sleepy
2. Use the bed and bedroom only for sleeping and sex
3. If still awake after 20 minutes,leave the bedroom and only return when sleepy.
4. Get up at the same time every morning regardless of the amount of sleep during the night.
5. Discontinue caffeine and nicotine,at least in the evening if not completely.
6. Establish a daily exercise regimen.
7. Avoid alcohol as it may disrupt continuity of sleep.
8. Limit fluids in the evening.
9. Learn and practice relaxation techniques.

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