SLEEP DISORDERS/INSOMNIA
PROBLEM
Continued loss of sleep over a long period of time (several days to weeks) can produce a decrease in daytime awareness and functioning, as well as work and driving impairment.
CAUSE
Most sleep difficulties are related to situational problems and are best treated without medications. Medical illness may also predispose you to a sleeping disorder.
PREVENTION
A.Practice good sleep hygiene.
Here are a few tips:
1.Try to get to bed at the same time every night (even on weekends).
2.Plan for 8 hours of sleep.
3.Maintain the same waking time every morning (even on weekends).
4.Reserve the bedroom for sleeping. Do not do your work/homework in the bed. Do not watch TV in the bedroom, unless you sit in a chair. Do not read in bed.
5.Put your children in their own bed/bedroom.
6.Try a small bedtime snack.
7.Do not drink any liquids for at least 1 hour before going to bed. This helps prevent getting up to go to the bathroom during the night.
8.Review all of your prescription medications, over-the-counter drugs, and herbal products with your healthcare provider to evaluate if the drugs are making you stay awake.
9.Avoid alcohol and tobacco.
B.If you do not get a restful night’s sleep, awaken yourself snoring, or your partner complains of your snoring, gasping, or stopping breathing, you may need to have a sleep study.
TREATMENT PLAN
A.Develop a sleeping ritual.
Wear your favorite pajamas and use your favorite pillows.
B.Keep the room dark and quiet. Try not to use a nightlight.
C.Run a small fan for background noise.
D.Arise promptly in the morning.
E.Avoid sleeping medication if possible.
F.Try some relaxation exercises, like yoga, self-hypnosis, or meditation. There are many books on these subjects that will assist you in developing good sleep hygiene. (Try your local library or bookstore.)
G.Keep a sleep diary to help identify the causes of your inability to sleep.
H.Discuss snoring and your partner’s concerns about your breathing and the need for a sleep study.
Activity: Regular exercise during the day helps. (Do not exercise vigorously 1 hour before your bedtime—this could keep you awake.)
Relaxation techniques such as progressive relaxation, biofeedback, self-hypnosis, and meditation are helpful when done before bedtime. Avoid vigorous mental activities late in the evening.
Diet:
A.Avoid caffeinated drinks, including coffee, tea, and soda.
B.Avoid large meals in the evening.
C.Eat a nutritious balanced diet.
D.Limit your liquids to early evening. Do not drink water after 8 p.m.
Medications: Discuss the need for short-term
medications to help you sleep.
You Have Been Prescribed: ___________________________________________________________
You Need to Take: ___________________________________________________________
You Need to Notify the Office If You Have:
A.No relief of your symptoms and you are following the previous recommendations.
B.No relief of your symptoms and you are taking your medications as directed.
C.Feelings of depression or thoughts of hurting yourself or others.
D.Noticeable physical symptoms that were not mentioned in your office visit or any new symptoms that you are concerned about.
Phone: ____________________________
RESOURCES
National Institutes of Health: https://medlineplus.gov/insomnia.html
National Sleep Foundation: www.sleepfoundation.org
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