Reducing Your Risk of Insomnia
Treat Underlying Disease
- Depression , mania, and anxiety
- Relationship stressors
- Diabetes and kidney disease
- Chronic lung disease
- Alcoholism or drug abuse
- Alzheimers and Parkinson diseases
- Heart disease
- Gastrointestinal reflux disease (GERD) or ulcer
- Sleep apnea (stopping breathing for short periods of time while sleeping)
- Restless legs syndrome and other disorders that cause involuntary limb movements during sleep
- Chronic pain
Avoid Certain Medications
- Decongestants and other cough and cold remedies
- Diet pills
- Some high blood pressure medicines (beta blockers)
- Theophylline ( asthma medicine)
- Phenytoin (anti-seizure medicine)
- Levodopa (medicine to treat Parkinson disease )
- Stimulants to treat attention deficit disorder , excessive daytime sleepiness, or obesity
- Selective serotonin reuptake inhibitors (antidepressants)
Adjust Daily Activities
- Exercising close to bedtime
- Eating a large meal prior 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 can interfere with your ability to sleep at night—If you nap, do so for no more than one hour during the day.
Avoid Nicotine, Caffeine, and Alcohol
Follow Bedtime Rituals If Working Night Shifts
Create Good Sleep Habits and Environment
Prepare for Jet Travel
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 September 25, 2010.
National Center on Sleep Disorders Research website. Available at: http://www.nhlbi.nih.gov/about/ncsdr/index.htm .
National Institutes of Health. National Institutes of Health state of the science conference statement on manifestations and management of chronic insomnia in adults. National Institutes of Health website. Available at: http://consensus.nih.gov/2005/insomniastatement.pdf . Published June 2005. Accessed May 14, 2007.
National Sleep Foundation. Healthy sleep tips. Available at: http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips . Accessed February 11, 2009.
National Sleep Foundation. Can’t sleep? Learn about insomnia. Available at: http://www.sleepfoundation.org/alert/cant-sleep-what-do-about-insomnia . Accessed February 11, 2009.
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;295(24).
Yanni E. Traveler's Health—Yellow Book: jet lag. Centers for Disease Control and Prevention website. Available at: http://wwwnc.cdc.gov/travel/yellowbook/2012/chapter-2-the-pre-travel-consultation/jet-lag.htm . Updated July 27, 2009. Accessed November 15, 2010.
- Reviewer: Marcin Chwistek, MD
- Review Date: 03/2015 -
- Update Date: 03/15/2015 -
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
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