![]() ![]() However, long-term medication use can cause addiction and may have side effects. ![]() This can be useful for a short period of time. In the case of chronic insomnia where other methods have not helped, doctors may prescribe medication. ![]() CBT is effective for insomnia, anxiety and depression. CBT, a treatment based on the idea that how you think and act affects how you feel, is usually provided by a psychologist and can be done individually or in a group. Cognitive behaviour therapy (CBT)Ĭognitive behaviour therapy (CBT) is usually the first line of treatment if sleep strategies and relaxation are not effective. For example, ’s Recharge program is a personalised 6-week program to help you establish good sleep/wake patterns. Online programs can help you deal with insomnia. Breathing exercises, progressive muscle relaxation and meditation can be useful techniques before sleep. Learning to relax before bed can help you let go of worries and prepare your body for sleep. Try to deal with anything that is worrying you earlier in the day, rather than at bedtime.If you cannot sleep, go to another room and do a quiet activity until you feel tired and then try again.Consider removing clocks from the bedroom and try not to look at the time on electronic devices.Avoid screens in the bedroom or for an hour before bed.Get regular exercise, but not in the evening.Talk to your doctor about whether your prescription medicines may be contributing to the insomnia.Cut out caffeine, nicotine and alcohol - or at least reduce them, or limit coffee to mornings only.It should be quiet and dark, with good temperature control. Staying in bed for longer can lead to fragmented sleep. Most people should not stay in bed for more than 8 ½ hours. Spend the right amount of time in bed.Try to go to bed and wake up at the same time each day.Having a regular sleep routine, pre-bedtime activities and bedroom surroundings can have a big influence on sleep. The first step in managing insomnia is to learn healthy sleep habits and change any lifestyle factors that may be contributing to the problem. They may examine you to rule out underlying conditions that may be causing your insomnia. Your health professional will ask you about your sleep habits, medications, how much caffeine and alcohol you consume, and other symptoms you may have, such as pain. If they think you have insomnia, your doctor may refer you to see a sleep specialist or psychologist.įIND A HEALTH SERVICE - The Service Finder can help you find doctors, pharmacies, hospitals and other health services.ĪSK YOUR DOCTOR - Preparing for an appointment? Use the Question Builder for general tips on what to ask your GP or specialist. Keeping a sleep diary is a good way to track symptoms, which you can share with your health professional. It is a good idea to see your doctor if you are having trouble sleeping or you are having problems with your mood, feeling restless in bed, snoring badly or waking up not feeling refreshed. shift work - people who work different shifts often do not sleep as well as those who work set hours during the day.life stage - elderly people are more likely to have insomnia.sleep disorders, including obstructive sleep apnoea, circadian rhythm disorders caused by irregular sleep patterns, restless legs syndrome and periodic limb movement.mental health problems - insomnia can be a symptom of anxiety, depression or other disorders.hot flushes and night sweats during menopause), and breathing, urinary or digestive problems medical issues, in particular conditions causing pain, hormone changes (e.g.stress, caused by work or financial problems, relationship issues or grief.substances including caffeine, nicotine, alcohol, amphetamines and some prescription medicines.Sometimes there is an underlying cause such as a general health condition, anxiety, depression or sleep disorder. Sometimes there is no underlying cause for insomnia. being hyperactive, aggressive or impulsive. ![]()
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