Image of girl having trouble sleeping

Trouble Falling Asleep

Do you have trouble falling asleep? Do you wake up often during the night? Or maybe you wake up too early in the morning. You may be suffering from insomnia if you notice any or all of the following symptoms:

  • It takes 30 minutes or longer to fall asleep
  • You wake up often during the night
  • It takes 30 minutes or longer to return to sleep after you wake up during the night
  • Feeling sleepy all the time

Good sleeping habits are a key part of treatment. Your lifestyle affects your health and your sleep. Here are some healthy habits:

  • Keep a regular sleep schedule. Go to bed and get up at the same time each day.
  • Exercise regularly. It may help you reduce stress. Avoid strenuous exercise for 2 to 4 hours before bedtime.
  • Avoid or limit naps, especially in the late afternoon.
  • Use your bed only for sleep and sex.
  • Don’t spend too much time in bed trying to fall asleep. If you can’t fall asleep, get up and do something (no electronics) until you become tired and drowsy.
  • Avoid or limit caffeine and nicotine for up to 6 hours before bedtime. They can keep you awake at night.
  • Also avoid alcohol for at least 4 to 6 hours before bedtime. It may help you fall asleep at first. But you will have more awakenings during the night. And your sleep will not be restful.

It’s important to discuss this problem with your healthcare provider, especially if you are experiencing any of the following:

  • Your sleep problem lasts longer than a few weeks.
  • If you take a sleep aid and find that you need more of it to get to sleep or to stay asleep.
  • If you are unable to sleep because of sadness or personal problems.
  • There is too much stress in your life.
  • It is hard to do things during the day because you are sleepy.