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Insomnia Insomnia is a condition in which you have trouble falling or staying asleep. Some people with insomnia may fall asleep easily but wake up too soon. Other people may have the opposite problem, or they have trouble with both falling asleep and staying asleep. The end result is poor-quality sleep that doesn’t leave you feeling refreshed when you wake up.
Types of Insomnia Source: U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute. www.nhlbi.nih.gov Primary insomnia Secondary insomnia Not a side-effect of medicines or another medical problem. It is its own disorder, and generally persists for least 1 month or longer. Emotional disorder:
depression, anxiety, and posttraumatic stress disorder
Alzheimer's disease and Parkinson's disease
Medical disorder: Cognitive-Behavioral Therapy
Relaxation training and biofeedback at bedtime to reduce anxiety.
These strategies help you better control your breathing, heart rate, muscles, and mood.
Replacing worries about not being able to fall asleep with more positive thinking that links being in bed with being asleep.
This method also teaches you what to do if you’re unable to fall asleep within a reasonable period.
Talking with a therapist individually or in group sessions to help you consider your thoughts and feelings about sleep.
This method may encourage you to describe thoughts racing through your mind in terms of how they look, feel, and sound. The goal is for your mind to settle down and stop racing.
Limiting the time you spend in bed while awake.
This method involves setting a sleep schedule and, at first, limiting total time in bed to the typical short length of time you’re usually asleep. At first, this schedule may make you even more tired because some of the allotted time in bed will be taken up by difficulty sleeping. The resulting fatigue (tiredness) is intended to help you get to sleep more quickly. Gradually, the length of time spent in bed is increased until you get a full night of sleep.