Causes:

  • Psychological: Tendency to insomnia, persistent stress, learned insomnia
  • Lyfestyle: Stimulants (caffeine, nicotine, certain medications), alcohol, shift work, lack of exercise, sleeping pills
  • Environmental Factors: Noise, light
  • Physical Illness/Psychiatric Illness: Depression, sleep apnea, restless leg syndrome, gastroesophageal reflux (heartburn)

Tips For Good Sleep Hygiene:

  • Don’t go to bed unless you are sleepy
  • If you are not asleep after 20 minutes, then get out of bed
  • Begin rituals that help you relax each night before bed
  • Get up at the same time every morning
  • Get a full night’s sleep on a regular basis
  • Avoid taking naps if you can
  • Keep a regular schedule
  • Use you bed only for sleep and sex
  • Do not have any caffeine after lunch
  • Do not have any alcohol within 6 hours of your bedtime
  • Do not have any nicotine before bedtime
  • Do not go to bed hungry, but no large meal before bedtime either
  • Avoid any strenuous exercise within 6 hours of your bedtime
  • Avoid chronic use of sleeping pills
  • Take time during the day to deal with stressors
  • Make your bedroom quiet, dark, and a little bit cool
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