Limit caffeine and alcohol intake, especially at night.However, avoid eating a heavy meal within 2–3 hours of going to bed.

Have a healthy snack before bed, if necessary.

Use blackout blinds or curtains to darken the room.

Ensure that the room is a comfortable temperature before bedtime.

Keep telephones and other devices outside of the bedroom.

Start winding down an hour before bedtime, for example, by taking a bath.

Avoid using any device with a screen right before bed.

Go to bed and wake up at the same times, establishing a routine.

To discover more evidence-based information and resources on the science of healthy sleep, visit our dedicated hub.Ī number of remedies and tips can help manage insomnia.

a combination of glucosamine and chondroitin.

angiotensin II receptor-blockers, or ARBs.angiotensin converting enzyme, or ACE, inhibitors.selective serotonin reuptake inhibitor, or SSRI, antidepressants.MedicationsĪccording to the American Association of Retired Persons, the following medications can cause insomnia: Recreational use after lights-out appears to increase the risk of insomnia, for example. These devices can also harm sleep patterns in adults. Research suggests that using devices with screens before bed can cause a loss of sleep in young people. In people with Alzheimer’s disease, changes in the brain disrupt or change sleeping patterns.Īlso, some people have a rare genetic disorder called fatal familial insomnia, which prevents sleep and can be life threatening. During menopause, for example, hormonal changes can lead to night sweats, which can interrupt sleep. Often, symptoms of another health issue or natural transition cause difficulty sleeping. chronic obstructive pulmonary disease, known as COPD.gastrointestinal reflux disease, commonly called GERD.Some other health conditions that can limit sleep include: In some people, stress or a mental health issue is responsible for insomnia. using recreational drugs, such as cocaine or ecstasy.caring for someone in the house, if it disrupts sleep.the room being too hot, cold, or noisy, or the bed being uncomfortable.having jet lag, switching shifts at work, or dealing with any other changes to the body’s internal clock.In some other instances, insomnia stems from an underlying medical condition. Often, the cause is a temporary problem, such as short-term stress. Insomnia can result from a range of physical and psychological factors.

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