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What causes insomnia? Insomnia is the body's
way of saying that something isn't right. Many things can cause
insomnia -- things like stress, too much caffeine, depression,
changes in work shifts, and pain from medical problems, such as
Many people have insomnia. People who have insomnia may not be able to fall asleep. They may wake up during the night and not be able to fall back asleep, or they may wake up too early in the morning.
Is insomnia a serious problem? It's not really
a serious problem for your health, but it can make you feel tired,
depressed and irritable. It can also make it hard to concentrate
during the day.
How much sleep do I need? Most adults need about
7 to 8 hours of sleep each night. You know you're getting enough
sleep if you don't feel sleepy during the day. The amount of sleep
you need stays about the same throughout adulthood. However, sleep
patterns may change with age. For example, older people may sleep
less at night and take naps during the day.
How is insomnia treated?
The treatment of insomnia can be simple. Often, once the problem that's causing the insomnia is taken care of, the insomnia goes away. The key is to find out what's causing the insomnia so that it can be dealt with directly. Simply making a few changes in their sleep habits helps many people.
Tips to help you sleep better
Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.
Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you'll connect these activities with sleeping, and doing them will help make you sleepy.
Make sure your bedroom is quiet and dark. If noise is a problem,
use a fan to mask the noise or use ear plugs. If you must sleep
during the day, hang dark blinds over the windows or wear an eye
limit your use of caffeine (coffee, tea, sodas, chocolate),
decongestants, alcohol and tobacco.
Exercise more often, but don't exercise within a few hours before going to bed.