Primary Insomnia

Alternative Names

Treatment

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

• Avoid caffeine, alcohol, or nicotine before bed
• Don't take daytime naps
• Eat at regular times each day (avoid large meals near bedtime)
• Exercise early in the day
• Get out of bed if you are not asleep after 5-10 minutes and do something else (going to another room may help reduce your anxiety about falling asleep)
• Go to bed at the same time every night
• Keep comfortable sleeping conditions
• Remove the anxiety that comes with trying to sleep by reassuring yourself that you will sleep or by distracting yourself
• Use the bed only for sleep and sex
• Practice evening relaxation routines such as muscle relaxation or meditation

If you follow these recommendations and still have insomnia, your doctor may prescribe medications such as benzodiazepines.

Outlook (Prognosis)

You should be able to sleep if you practice good sleep hygiene. See a doctor if you have chronic insomnia that does not improve.

It is important to remember that your health is not at risk if you do not get 6-8 hours of sleep every day. Different people have different sleep requirements. Some do fine on 4 hours of sleep 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.

Possible Complications

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.

When to Contact a Medical Professional

Call your doctor if chronic insomnia has become a problem.

References

Goetz, CG. Textbook of Clinical Neurology. 2nd ed. St. Louis, Mo: WB Saunders; 2003: 1207-1210.

Rakel P, ed. Conn’s Current Therapy 2005. 57th ed. Philadelphia, Pa: WB Saunders; 2005:34-39.