SLEEP PROBLEMS, TEMPORARY

 Basic information

description

Sleep problems can involve difficulty falling asleep or remaining asleep, being awake off and on, early-morning awakening, or a combination of these. Everyone has occasional sleep problems. They are usually temporary. Sleep disorders are more specific (e.g., insomnia or sleep apnea) and can be chronic.

FREQUENT SIGNS & SYMPTOMS

• Feeling restless when trying to fall asleep.
• Brief sleep followed by wakefulness.
• Normal sleep until very early in the morning (such as 3 AM to 4 AM), then being wide awake (often with frightening thoughts).
• Periods of no sleep that alternate with periods of excess sleep.
• Feeling sleepy, tired, and irritable during the day.

causes

Sleep is a normal and natural function of the human body. Nerve cells in the brain control whether you are asleep or awake. When something affects the balance or normal rhythm of these nerve cells, changes in sleep patterns can occur.

risk increases with

• Emotional problems:
  • Depression or anxiety.
  • Stress.
• Physical problems:
  • Allergies and early-morning wheezing. Other health problems that cause shortness of breath.
  • Heartburn/gastroesophageal reflux disease (GERD).
  • Painful disorders, such as fibromyalgia or arthritis.
  • Medical problems that require urination or bowel movements during the night.
  • Alcoholism.
  • Use of certain drugs, such as decongestants.
  • Drug abuse, including overuse of sleep inducers.
  • Use of stimulants (e.g., caffeine drinks or chocolate).
  • Withdrawal from addictive substances.
  • Obesity.
  • Sleep disorders (e.g., apnea, restless leg syndrome, or narcolepsy).
• Lifestyle problems:
  • Erratic work hours.
  • New environment or location.
  • Jet lag after travel.
  • Noisy environment (including a snoring partner).
  • Lack of physical exercise.

PREVENTIVE MEASURES

Maintain a healthy lifestyle that includes good sleep habits. Avoid risk factors where possible.

expected outcomes

The problem usually clears up on its own. Most people can establish good sleep patterns.

possible complications

• Short-term sleep problems may become chronic.
• Excess daytime sleepiness can affect all aspects of life.

 diagnosis & treatment

general measures

• Sometimes, self-care steps are all that is needed.
• Set a routine schedule of going to bed and waking up.
• Try to find ways to reduce stress in your life.
• Relax in a warm bath before bedtime.
• Create a comfortable bedroom (as dark as possible, cool, and quiet). Don't use the bedroom as an office.
• Turn off your mind. Focus on peaceful and relaxing thoughts. Play soft music or relaxation tapes.
• Use ear plugs, eye shades, or an electric blanket.
• If self-help fails, see your health care provider. A physical exam and medical tests may be done to help find the cause. An overnight sleep study may be prescribed.
• A medical treatment plan may include lifestyle changes, drug therapy, medical devices, or counseling.
• To learn more: National Sleep Foundation, 1522 K St., Ste. 500, Washington, DC 20005; (202) 347-3471 (not toll-free); website: www.sleepfoundation.org.

medications

• Melatonin, a nonprescription product, may help some people. Ask your health care provider.
• Your health care provider may prescribe sleep-inducing drugs for a short period of time.

activity

Exercise regularly, but not within 2 hours of bedtime.

diet

Don't eat within 3 hours of bedtime if indigestion is a problem. A glass of warm milk before bedtime may help. Avoid caffeine and chocolate.

 notify our office if

• You or a family member has sleep problems that cause concern.
• Sleep problems don't improve, despite treatment.

Special Notes: