Insomnia: From A to Zzz

You may know how frustrating it can be to spend a night tossing and turning or staring at the ceiling. Studies show that about 30 to 40 percent of American adults experience at least occasional insomnia—or getting too little or poor-quality sleep. About 10 to 15 percent may have chronic insomnia. That means they have trouble sleeping at least three nights a week for a month or more.

If you have occasional or chronic insomnia, you may be able to get to sleep by making lifestyle changes, says Clete Kushida, M.D., Ph.D., a sleep specialist in Palo Alto, Calif.

Why do you need sleep?

Sleep occurs in different stages that promote mental health in various ways. Some stages help you feel rested and alert. Others are important for learning or making memories.

Rest also improves physical health. Your body makes hormones during sleep that help repair cells and fight infection. Other sleep-related hormones affect how your body uses energy. This may explain why people who get less rest are more likely to be overweight.

What’s keeping you awake?

People with insomnia may have a hard time falling asleep, awaken too early, or wake up frequently during the night and have trouble getting back to sleep. These are common causes of insomnia:

• Use of alcohol, caffeine, or nicotine

• Change in work shifts

• Stress, anxiety, or depression

• Conditions such as arthritis or asthma

Good night, sleep tight

If you’re having trouble getting the rest you need, talk with your health care provider.

Here are ideas to help you sleep more soundly:

• Unwind before bedtime. For example, take a warm bath or listen to soothing music.

• Try to go to bed and get up at about the same time every day. A regular schedule may help you sleep better.

• Put your worries on paper. “A few hours before you go to bed, write down the things that are worrying you,” suggests Dr. Kushida. Then, set the paper—and your concerns—aside.

• Avoid caffeine, tobacco, and alcohol late in the day.

• Never eat large meals close to bedtime. They may keep you awake.

• Skip late-afternoon naps.

• Exercise regularly, according to your doctor’s instructions. Active people tend to sleep better—as long as they don’t exercise too late in the day. Aim to work out at least five or six hours before bedtime.

• Ignore the time. “Don’t look at the clock when you’re trying to fall asleep,” advises Dr. Kushida. But, if you haven’t drifted off within 20 minutes, get up and do something quiet, such as reading, in another room. Then, return to bed and try again.

If lifestyle changes don’t work, it’s important to seek evaluation and treatment from your doctor. Prescription medications for insomnia are available. But, they can cause side effects and are best used only for short periods.