Primary Insomnia

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Insomnia - psychophysiological (learned); Chronic insomnia

The following tips can help improve sleep. This is called sleep hygiene.

• Use the bed only for sleep and sex
• Go to bed at the same time every night
• No daytime napping
• No caffeine, alcohol, or nicotine
• Eliminate the conditioned anxiety that comes with trying to sleep by reassuring yourself that you will sleep or distracting yourself
• Maintain comfortable sleeping conditions
• Eat at regular times daily (avoiding large meals near bedtime)
• Exercise early in the day
• Get out of bed if you are not asleep after 5-10 minutes and doing something else (going to another room may help reduce anxiety about falling asleep)
• Practice evening relaxation routines such as muscle relaxation or meditation

If the above recommendations are followed and the person continues to have insomnia, medications, including benzodiazepines, may be prescribed.

The prognosis is very good if the person sticks to the behavioral maneuvers (sleep hygiene). A doctor should evaluate chronic insomnia that does not improve.

It is important to remember that one's health is not at risk if one does not get 6 to 8 hours of sleep every day and that different people have different natural sleep requirements.

Some do fine on 4 hours a night, while others only thrive if they get 10-11 hours. Sleep requirements also change with age. Listen to your body's sleep signals and don't try to sleep more or less than is refreshing for you.

Daytime sleepiness is the most common complication, though there is some evidence that lack of sleep can also lower your immune system's ability to fight infections. Sleep deprivation is also a common cause of auto accidents -- if you are driving and feel sleepy, take a break.

Call your doctor if chronic insomnia has become a problem.

Review Date: 05/08/2006
Reviewed By: Paul Ballas, D.O., Department of Psychiatry, Thomas Jefferson University Hospital, Philadelphia, PA. Review provided by VeriMed Healthcare Network.