Insomnia

Insomnia implies difficulty with sleep initiation (“going to sleep”) or remaining asleep (awakenings). Transient (short lasting) insomnia is probably experienced by all of us at one time or another as a result of emotional turmoil and stress.  Persistent or chronic insomnia is likewise frequent and may have daytime consequences including tiredness and problems with concentration.  Causes of chronic insomnia include medical disorders like the restless legs syndrome or chronic pain, certain neurological conditions, psychiatric disorders, drug/alcohol abuse, and a number of primary sleep disorders. Primary sleep disorders that may cause insomnia include circadian rhythm disorders such as delayed sleep phase syndrome, primary insomnia and psychophysiological insomnia (insomnia for which a medical or a psychiatric cause is not evident).

Basic Rules for a Good Night’s Sleep

• Keep a regular sleep schedule.
• Engage in regular exercise, preferably four to five hours before bedtime.
• Limit caffeinated beverages.
• Do not drink a nightcap.
• Do not go to bed hungry.
• Adjust bedroom environment.

Bootzin’s Stimulus Control Rules for Patients with Psychophysiological Insomnia

• Go to bed only when sleepy.
• Do not watch television, read or eat while in bed.
• Use the bed only for sleep and intimacy.
• Get out of bed if unable to fall asleep within 10 minutes and go to another room. Return to bed only when sleepy. Repeat this step as many times as necessary throughout the night.
• Set an alarm clock to wake up at a fixed time each morning, including weekends.
• Do not nap during the day.

Contact
For more information about insomnia please contact the Scott & White Sleep Disorders Center at 254-724-3227.