Reducing Your Risk of Insomnia

Treat Underlying Disease

Long term disease and pain can cause insomnia. Conditions that may disrupt sleep include:

• Depression , mania, and anxiety
• Diabetes, kidney disease, long term lung disease, and heart disease
• Alcohol or drug use disorders
• Arthritis and long-term pain
• Alzheimer and Parkinson diseases
• Gastrointestinal reflux disease (GERD) or gastric ulcer
• Sleep apnea
• Restless legs syndrome

Early treatment oftens lead to improved sleep.

Avoid Certain Medicines

Certain medicines can cause sleep problems in some people. Medicines that may affect sleep include:

• Decongestants and other cough and cold remedies
• Diet pills
• Steroids
• Some high blood pressure medicines like beta-blockers
• Theophylline for asthma
• Phenytoin for seizures
• Levodopa for Parkinson disease
• Stimulants to treat attention deficit disorder , excessive daytime sleepiness, or obesity
• Selective serotonin reuptake inhibitors (a type of antidepressant)

Sometimes the doctor will change medicines that affect sleep.

Reduce Stress

Stress is a common cause of insomnia. There are many ways to ease stress, such as:

• Regular exercise
• Meditation, yoga, or Tai Chi
• Listening to music
• Biofeedback
• Deep breathing
• Creative activities, such as writing or art

Adjust Daily Activities

Habits and activities affect sleep. Ways to reduce the risk of insomnia are:

• Not exercising too close to bedtime
• Avoiding large meals before bedtime
• Follow a regular morning and nighttime schedule
• Not doing mentally intense activities right before or after getting into bed
• Not napping during the day

Avoid Nicotine, Caffeine, and Alcohol

Nicotine and caffeine stimulate the nervous system. This may give a sense of energy during the day. However, nicotine and caffeine can make it hard to sleep. Alcohol depresses the nervous system. It makes people feel drowsy at bedtime, but it also disrupts sleep.

Follow Bedtime Rituals If Working Night Shifts

Night shift work can disrupt sleep. This is because workers often sleep during the day. A proper sleep environment can help nightshift workers get better sleep. This may mean reducing noise and light. A regular sleep schedule can also help.

Create Good Sleep Habits and Environment

There are many things that can disrupt sleep. Some ways to create a restful sleep environment are:

• Using shades to block light
• Playing soothing music or "white noise" like a fan
• Separate rooms or beds—if a sleep partner snores

A regular, relaxing bedtime routine can help prevent insomnia. It will signal to the brain that it is time to sleep. Other things that may help are:

• Not using bright light or lighted devices before bed
• Taking a warm bath before bed
• Only using the bed for sleep and sex
• Not watching the clock after going to bed
• Not drinking fluids just before bed

Prepare for Jet Travel

Jet lag is disrupted sleep from travel. It is due to crossing many time zones in a short period of time. This disrupts the body's rhythms and sleep. A good night’s sleep before traveling can help reduce jet lag. It also helps to drink plenty of water and avoid alcohol on the trip.