Stephen J. Schueler, M.D.

Overview Incidence Risk Factors Symptoms Evaluation Treatment drugs questions for doctor specialist Home Care stress warning signs Prevention Outlook Complications Underlying Cause

Trouble Sleeping Home Care

Home care for insomnia includes:

  • In the evening:
  • Avoid naps during the day.
  • Choose a relaxing activity before bedtime.
  • Do not drink fluids before bedtime.
  • Do not get out of bed during your normal sleep time.
  • Do not go to bed too early:
    • Go to bed when you are sleepy.
  • Eat a light snack prior to bedtime.
  • Get regular exercise:
  • Keep the bedroom cool and well ventilated.
  • Adhere to a set bedtime.

Trouble Sleeping Stress

A person with insomnia may be under considerable stress.

Tips to manage stress include:

  • Accept what you cannot change.
  • Ask for help if you need it.
  • Associate with people you enjoy and who treat you well.
  • Consider life as challenges to seek not obstacles to avoid.
  • Do not be dominated by one thing such as work or relationships.
  • Do not feel guilty when you have to say "no" to extra duties or tasks. Respect your limitations.
  • Energize your body with regular exercise.
  • Engage in hobbies.
  • Find the joy in giving.
  • Fuel your body with healthy foods and avoid drugs and alcohol.
  • Get a regular fresh air and sunshine.
  • Have the courage to be imperfect.
  • Keep your sleep habits regular.
  • Make a list of all the stresses that cause you distress. Dispose of the ones you can and reduce your exposure to the others as much as possible.
  • Pamper yourself with simple pleasures that give you joy.
  • Practice relaxation and meditation.
  • Realize that you are responsible for how you feel.
  • Reevaluate and rearrange your priorities.
  • Remember it is all right to cry.
  • Schedule time for fun. Laughter dissolves tension.
  • Seek professional help with overwhelming hard to solve problems.
  • Take a few minutes of quiet time each day just for you to rejuvenate.
  • Talk with someone you trust, it can be the best medicine.
  • Try new experiences.
  • Strictly avoiding stimulants may be helpful. This includes:

Trouble Sleeping Warning Signs

Notify your doctor if you have insomnia and any of the following:

Continue to Trouble Sleeping Prevention

Last Updated: Dec 16, 2010 References
Authors: Stephen J. Schueler, MD; John H. Beckett, MD; D. Scott Gettings, MD
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PubMed Trouble Sleeping References
  1. Ancoli-Israel S. Insomnia in the elderly: a review for the primary care practitioner. Sleep. 2000 Feb 1;23 Suppl 1:S23-30; discussion S36-8. [10755805]
  2. Benca RM. Diagnosis and treatment of chronic insomnia: a review. Psychiatr Serv. 2005 Mar;56(3):332-43. [15746509]
  3. Dundar Y, Boland A, Strobl J, Dodd S, Haycox A, Bagust A, Bogg J, Dickson R, Walley T. Newer hypnotic drugs for the short-term management of insomnia: a systematic review and economic evaluation. Health Technol Assess. 2004 Jun;8(24):iii-x, 1-125. [15193209]
  4. Sateia MJ, Doghramji K, Hauri PJ, Morin CM. Evaluation of chronic insomnia. An American Academy of Sleep Medicine review. Sleep. 2000 Mar 15;23(2):243-308. [10737342]
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