Everyone occasionally has experienced insomnia—the inability to fall asleep, waking up frequently during the night with difficulty returning to sleep, waking up too early in the morning or non-refreshing sleep. For most of us, however, insomnia is temporary.

Insomnia may be more likely to develop with people over the age of 60, females and those people with a history of depression. There are three types of insomnia: transient, lasting for a short-term duration; intermittent, meaning it will go away and come back periodically; and chronic, occurring most nights and for more than one month.

Common Causes of Insomnia

• Unusual stress or anxiety.
• An environmental change such as jet lag, a new work schedule or sleeping in an unfamiliar place.
• Drinking excessive amounts of caffeinated beverages such as cola, coffee or tea.
• Depression.
• Endocrine abnormalities such as hyperthyroidism.
• Other sleep disorders, including restless legs syndrome.
• Long-term use of sleeping medications.

Sometimes, older people who seek treatment for insomnia are simply experiencing a normal change in sleep patterns—older people tend to fall asleep easily and wake up earlier than they did when they were younger.

Insomnia Treatments

Treatment for insomnia depends on the cause. For occasional (intermittent or transient) insomnia, treatment may not be necessary. However, treatments for all types of insomnia could include medication and behavior modification, including the following.

• Using the bed for sleep—keeping reading, television and work in another room.
• Going to bed at the same time every night.
• No daytime napping.
• No caffeine, alcohol or nicotine.
• Eliminating the conditioned anxiety that comes with trying to sleep, often by doing things such as reassuring yourself that you will sleep and distraction.
• Maintaining comfortable sleeping conditions.
• Eating at regular times daily; avoid large meals near bedtime.
• Exercising early in the day.
• If you are not asleep after five to 10 minutes in bed, simply get up and do something else. Sometimes changing to another room is helpful; this also can help reduce anxiety about falling asleep
• Practice evening relaxation routines such as progressive muscle relaxation or meditation.

In addition, medications may be prescribed. However, usually they are not recommended for use for more than two weeks because of tolerance and withdrawal, reports the National Institutes for Health.

The Sleep Center at the Heart Lung Vascular Institute offers medical evaluation to patients who are concerned about their sleep. Some sleep disorders are hard to diagnose, having multiple causes. Doctors at the Sleep Center evaluate and order specific tests for individual circumstances, avoiding unnecessary delays and costs. Evaluation and treatment are available for sleep-related disorders such as obstructive sleep apnea, insomnia, narcolepsy and restless leg syndrome.

For more information, call the Sleep Center at 865.305.6740.