Insomnia

When to Call for Insomnia

Care Advice

1. What You Should Know:
   • Many people sometimes have trouble sleeping.
   • Here is some care advice that should help.
2. Tips for Good Sleep - Healthy Habits:
   • Use your bed only for sleeping and sex. Do not use your bed for eating, reading or watching TV.
   • Regular exercise is good for your body and helps you sleep. However, do not exercise right before bedtime.
   • Drink a small glass of warm milk at bedtime.
   • Take a warm bath or shower before bedtime.
   • Try to go to bed at the same time each night. Even more important, get up at the same time each morning.
3. Tips for Good Sleep - Your Bedroom:
   • Keep bedroom temperature cool, not warm or cold.
   • Keep bedroom quiet and dark.
   • Use a comfortable mattress.
4. Tips For Good Sleep - When You Can't Fall Asleep:
   • If you can't fall asleep after 30 minutes, get out of bed and do something relaxing.
   • Read a book or listen to some soothing music.
   • When you feel sleepy, go back to bed.
   • Repeat these steps as needed.
5. Tips For Good Sleep - When Worrying Keeps You Awake:
   • Do not use your bed as a place to worry about your problems.
   • Get up and write down problems or things that you need to do. Reassure yourself that you can look at this list in the morning.
6. Tips For Good Sleep - What To Avoid:
   • Avoid caffeine within 6 hours of bedtime.
   • Avoid alcohol within 4 hours of bedtime.
   • Avoid nicotine within 2 hours of bedtime (cigarettes and E-cigarettes).
   • Avoid heavy meals just before bedtime. Eating a light snack is OK.
   • Do not drink over 1 glass of liquid at bedtime. If you do you may need to get up to go to the bathroom.
7. Call Your Doctor If:
   • Sleep problems last more than 2 weeks
   • You think you need to be seen
   • You get worse

Over-the-Counter Sleeping Medicines

1. OTC Sleeping Pills:
   • Sleeping pills can sometimes be helpful.
   • Sleeping pills can help you fall asleep. However, they may decrease the quality of your sleep. You may feel slightly groggy in the daytime after taking a sleeping pill the night before.
   • Therefore, generally, you should avoid taking sleeping pills.
2. Warning:
   • Most OTC sleeping pills contain an antihistamine medicine, such as diphenhydramine (Benadryl).
   • Do not drink, drive, or use dangerous machinery while taking them.
   • Do not take these drugs if you have prostate problems.
   • Read the instructions and warnings on the package insert for all medicines you take.
3. Call Your Doctor If:
   • You have more questions
   • You think you need to be seen
   • You get worse

Jet Lag

1. What You Should Know:
   • Many people find that crossing time zones disturbs their natural biorhythms. This is called jet lag.
   • Symptoms of jet lag include: trouble sleeping and concentrating, upset stomach, and headaches.
   • Jet lag is usually worse when traveling eastward than when traveling westward.
   • Here is some care advice that should help.
2. Preventing Jet Lag on Brief Roundtrips: Try to eat and sleep at the same time as you normally would back home.
3. Preventing Jet Lag - Preparing For Longer Trips:
   • During the couple days before the trip, start moving your meals and sleep time closer to the schedule at your destination.
   • For example, if you are heading east, try to get-up and go to bed earlier.
   • For example, if you are heading west, try to go to bed later and get up later.
4. Tips For Healthy Air Travel:
   • Drink plenty of water, 6-8 glasses a day.
   • Avoid alcohol and caffeine.
5. Expected Course:
   • It usually takes one day to adjust for every time zone you cross.
   • For example, 2 time zones require 2 days for your body to adjust.
6. Call Your Doctor If:
   • You have more questions
   • You think you need to be seen
   • You get worse

And remember, contact your doctor if you develop any of the 'Call Your Doctor' symptoms.

Disclaimer: this health information is for educational purposes only. You, the reader, assume full responsibility for how you choose to use it.