Insomnia Problem

Dealing With Insomnia

Do you get a good nights sleep every night? Do you wake up often during the night? Difficulty sleeping is a common abuse survivor problem. According to the American Academy of Sleep Medicine:

Insomnia is the difficulty in initiating or maintaining sleep. This term is employed ubiquitously to indicate any and all gradations and types of sleep loss. Chronically poor sleep in general leads to decreased feelings of well-being during the day. There is a deterioration of mood and motivation, decreased attention and vigilance, low levels of energy and concentration, and increased fatigue.

Mild insomnia is described as an almost nightly complaint of an insufficient amount of sleep or not feeling rested after the habitual sleep episode. It is accompanied by little or no evidence of impairment of social or occupational functioning. Mild insomnia often is associated with feelings of restlessness, irritability, mild anxiety, daytime fatigue, and tiredness.

Moderate insomnia is described as a nightly complaint of an insufficient amount of sleep or not feeling rested after the habitual sleep episode. It is accompanied by mild or moderate impairment of social or occupational functioning. Moderate insomnia always is associated with feelings of restlessness, irritability, anxiety, daytime fatigue, and tiredness.

Severe insomnia is described as a nightly complaint of an insufficient amount of sleep or not feeling rested after the habitual sleep episode. It is accompanied by severe impairment of social or occupational functioning. Severe insomnia is associated with feelings of restlessness, irritability, anxiety, daytime fatigue, and tiredness.

Coping With Insomnia - Sleep Strategies

• reduce your sweets, caffeine and alcohol intake
• get some exercise (make sure not to exercise just before bedtime)
• use your bed only for sleeping (not watching television, reading or studying)
• revise your diet (cut back on late night snacks and heavy dinners)
• relaxation techniques
• count your breaths (inhale 1, exhale 2)
• cut back on naps (if you take them)
• go to bed at the same time each night (routine will help)

get up at the same time each morning (routine will help)