A sleep disorder can be a medical problem that causes people to have dysfunctional sleep patterns.  Some sleep disorders are serious enough to interfere with normal physical, mental and emotional function.  Insomnia is a symptom of a sleep disorder characterized by a persistent difficulty falling asleep or staying asleep despite the attempt to get to sleep.  There are many types of sleep disorders, but insomnia is the most common sleep symptom from which most people suffer.  Insomnia affects more than 70 million Americans

Note: This information primarily applies to those with sleep problems associated with normal insomnia, and should not be taken for medical advice, especially for treatment of the many types of disorders that can impact sleep. Proper evaluation from a health care provider can determine the nature of your sleep difficulties.

The National Sleep Foundation provides ten tips that can help "typical" adults improve sleep. If you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Tell the physician if you have already tried these tips and for how long.

1. Maintain a regular bed and wake time schedule including weekends.

Our sleep-wake cycle is regulated by a "circadian clock" in our brain in order to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is a great temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

A relaxing, routine activity conducted away from bright lights right before bedtime helps separate your sleep time from activities that can cause excitement, stress or anxiety.  Such activities can make it more difficult to fall asleep, to get sound and deep sleep or to remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated at bedtime. If you are unable to avoid tension and stress, it may be helpful to learn relaxation techniques from a trained therapist. Finally, avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep.  Make your sleeping space cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, such as a dry or hot environment, light, or a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy, which is about nine or ten years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep, but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep.

It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep in order to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least two to three hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime and thus prevent nighttime awakenings to go to the bathroom.  However, some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. It is best to complete your workout at least three hours before bedtime.

In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, exercise causes our body temperature to rise.  It takes as much as six hours for this elevation in temperature to begin to drop. A cooler body temperature is associated with sleep onset... Finishing your exercise by late afternoon should help you to fall asleep at night.

8. Avoid caffeine close to bedtime. Caffeine is found in coffee, tea, some soft drinks, and chocolate.  It can keep you awake.

Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from three to five hours, but they can affect some people for up to 12 hours. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within six to eight hours of going to bed can help improve sleep quality.

9. Avoid nicotine such as cigarettes and other tobacco products. Used close to bedtime, it can lead to poor sleep.

Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy! When smokers go to sleep, they may experience withdrawal symptoms from nicotine late at night, which can also cause sleep problems. For smokers that wake up during the middle of sleep and then have trouble getting back to sleep, try not to smoke. If you need to smoke during that time, you may be suffering from such withdrawal symptoms, and may benefit from reducing or quitting smoking to improve your sleep pattern.

10. Avoid alcohol close to bedtime.

Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

Also use a sleep diary to track your sleeping patterns.  You can find a sleep diary form on our web site.  Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in your sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying medical cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.

Contact your therapist for additional information about insomnia. You can request additional information about insomnia and other sleep problems by emailing:  jb@appleaf.com  or go to our web site which is appleaf.com  or telephone therapist Jim Bakaitis at 217-781-4187.