Insomnia is not being able to fall asleep or stay asleep or the ability to maintain a restful sleep throughout the night. This lack of quality sleep can affect your health, relationships, and work. Some symptoms include:

• Trouble Falling Asleep or Staying Asleep

• Waking Up Multiple Times a Night

• Waking Up Too Early

• Worrying or Being Stressed About Sleeping

• Not Feeling Rested After Spending Adequate Time Asleep

Many things can contribute to insomnia including stress, anxiety, pain, working hours, or jet lag. There are some medical issues and medications that can also cause insomnia. People with heart/breathing problems, anxiety, diabetes, overactive thyroid, stomach disease and pregnancy often experience insomnia. If you are taking medications for seizures, depression, ADD or ADHD, water pills, or steroids you might experience insomnia. Never stop taking a medication without consulting your doctor first, but if you are having difficulty with insomnia while taking these medications, be sure to bring up the issue during your next visit with your primary care provider.

What can you do?

• Create a consistent bedtime routine including going to bed and waking at the same time every day

• Use your bedroom only for sleep or sex - keep work, TV, your phone, and other distractions out of the bedroom

• Keep your bedroom cool, quiet, and dark

• Avoid doing stressful activities right before bed

• Turn off screens at least one hour before bed

• Avoid caffeine late in the day

• Do not use alcohol to help you fall asleep

• If you don’t fall asleep within 30 minutes, get up and do something else before trying again

• Do relaxing activities in the hour before bed

For insomnia related to things like anxiety, depression, stress, or PTSD, counseling may offer some benefit through the use of different forms of therapy to teach you relaxation and coping techniques.

Certain herbal supplements may also help with insomnia. Melatonin supplements taken an hour before bed can help you fall asleep faster when dealing with insomnia from jet lag or shift work. Lavender oil on your pillow