Lifestyle Changes to Manage Insomnia
- Treat underlying disease
- Avoid medications that can cause insomnia
- Reduce stress
- Adjust daily activities
- Avoid nicotine, caffeine, and alcohol
- Follow bedtime rituals if working night shifts
- Create good sleep habits and environment
- Prepare for jet travel
- Depression , mania and anxiety
- Relationship stressors
- Diabetes and kidney disease
- Chronic lung disease
- Alzheimers disease and Parkinsons disease
- Heart disease
- Gastroesophageal reflux disease (GERD) or ulcer
- Sleep apnea (stopping breathing for short periods of time while sleeping)
- Restless leg syndrome and other disorders that cause involuntary limb movements during sleep
- Decongestants and other cough and cold remedies
- Headache remedies that contain caffeine
- Diet pills
- Some high blood pressure medications (beta blockers)
- Theophylline ( asthma )
- Phenytoin ( seizures )
- Levodopa ( Parkinson’s disease )
- Exercising close to bedtime
- Following an irregular morning and nighttime schedule
- Working or doing other mentally intense activities right before or after getting into bed
- Napping during the day, which may interfere with your ability to sleep at night (if you do nap, be sure to try to do so at the same time each day, and do not nap for more than an hour)
- Eating large meals close to bed time
Drake CL, Roehrs T, Richardson G, Walsh JK, Roth T. Shift work sleep disorder: prevalence and consequences beyond that of symptomatic day workers. Sleep. 2005;28:9-11.
Insomnia. EBSCO DynaMed website. Available at: https://dynamed.ebscohost.com/about/about-us . Updated July 9, 2012. Accessed August 13, 2012.
Insomnia. Quick Answers to Medical Diagnosis and Therapy. Access Medicine website. Available at: http://accessmedicine.com/content.aspx?aid=3267380 .
McCarty DE, Chession AL. Insomnia. In: Gilman S, ed. MedLink Neurology . San Diego, CA: MedLink Corporation. Available at: http://www.medlink.com/medlinkcontent.asp . Accessed Dec 4, 2009.
National Center on Sleep Disorders Research website. Available at: http://www.nhlbi.nih.gov/about/ncsdr/index.htm .
National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov .
National Sleep Foundation website. Available at: http://www.sleepfoundation.org/ .
National Sleep Foundation. Healthy sleep tips. Available at: http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips . Accessed on May 2, 2007.
National Sleep Foundation. Strategies for shift workers. Available at: http://www.sleepfoundation.org/article/sleep-topics/shift-work-and-sleep . Accessed February 11, 2009.
Parmet S, Burke A, Glass RM. Insomnia. JAMA Patient Page . 2006 June 28.295(24).
Your guide to healthy sleep. National Center on Sleep Disorders Research. National Heart, Lung, and Blood Institute website. November 2005. NIH Publication No. 06-5271. National Heart Lung and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/public/sleep/healthy%5Fsleep.pdf . Accessed February 11, 2009.
- Reviewer: Marcin Chwistek, MD
- Review Date: 05/2014
- Update Date: 05/28/2014
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