insomnia

Hi twilight fan - Thanks for writing. The first step in dealing with insomnia is to recognize that you have it, so good for you in recognizing it's a problem and seeking solutions. Insomnia is complex, and there are many possible causes.

Insomnia generally occurs in people who are temporarily experiencing one or more of the following:
* A life crisis or stress, including the loss of a life partner, divorce, or loss of a job
* Environmental noise
* Extreme temperatures (eg, a room that is too hot or too cold)
* Change in the surrounding environment
* Sleep/wake schedule problems such as those due to jet lag
* Hormonal shifts during the menstrual cycle
* Side effects of medicine
o Nonprescription: diet aids, decongestants, cold and cough remedies
o Prescription: steroids, theophylline, phenytoin, levodopa

Chronic insomnia sometimes results from the following conditions:
* Depression
* Mania
* Anxiety
* Arthritis
* Kidney disease
* Fibromyalgia
* Liver failure
* Heart disease
* Asthma
* Sleep apnea
* Narcolepsy
* Parkinson's disease
* Alzheimer's disease
* Hyperthyroidism
* Gastroesophageal reflux disease (GERD) or ulcer
* Restless legs syndrome —This is an important cause of insomnia. If you have this condition, you feel a creeping sensation in the lower legs, which only improves when you move your legs. These movements can affect sleep.

Chronic insomnia may also be due to behavioral factors, including:
* Misuse of caffeine, alcohol , or other substances
* Disrupted sleep/wake cycles from shift work or other nighttime activities
* Chronic stress

In addition, the following behaviors have been shown to perpetuate insomnia in some people:
* Expecting to have difficulty sleeping and worrying about it—This behavior usually starts in young adults.
* Smoking cigarettes before bedtime
* Excessive napping in the afternoon or evening

There are several steps that can be taken to prevent insomnia. These include:
* Minimize intake of caffeinated food and drinks (coffee, tea, chocolate, cola drinks) after lunch.
* Avoid eating too fast, too much, or too close to bedtime.
* Avoid drinking fluids before bedtime.
* Don't smoke.
* Exercise regularly, but not within less than three hours of bedtime.
* Use the bedroom only for sleep and sex.
* Schedule relaxing bedtime routines. Listen to quiet music or soak in warm water.
* Make sure that the bedroom is not too cold or too hot.
* Use a humidifier or dehumidifier as needed.
* Get more sunlight or ultraviolet light during the day.
* Use shades, lined drapes, or wear an eye mask to reduce sleep disruption.
* Use earplugs or listen to relaxing music or white noise. This helps reduce the disturbing effects of noise.
* Make sure your mattress is supportive and the bedding is comfortable.
* Avoid "clock watching" after going to bed.
* Keep bedtimes and wake-times consistent throughout the week.
* If you cannot avoid naps, keep them short.

After reading this information, what are your thoughts? Do you recognize anything you're doing or experiencing that may be causing the insomnia? Are there some possible solutions here that may help? Please let me know your thoughts.
Take care, Pat