• Insomnia from acute stresses
▪ Stress may be positive or negative, and concerns about sleep may vary. A lot of stressors will go away with support and reassurance.
▪ Education about the importance of good sleep habits is also helpful.
▪ Some people may need short-term medication treatment. Your doctor will often work on the way to the lowest effective dose with a short-acting sedative to achieve proper sleep.
• General recommendations include the following:
▪ Work to improve your sleep habits.
▫ Learn to relax. Self-hypnosis, biofeedback, relaxation breathing are often helpful.
▫ Control your environment. Avoid noise, light, and excessive temperatures. Just use the bed only to sleep and avoid using it for reading and watching TV.
Exception can be only sexual activity.
▫ Establish a bedtime routine, Fix wake time.▪ Avoid large meals, excessive fluid intake, and strenuous exercise before bedtime and reduce the use of stimulants including caffeine and nicotine.
▪ If you do not fall asleep within 30 minutes, try a relaxing activity such as listening to soothing music or reading.
▪ Limit naps to less than 15 minutes unless directed by your doctor.
▫ It is generally preferable to avoid naps whenever possible to help consolidate your night's sleep.
▫ There are certain sleep disorders, however, that will benefit from naps. Discuss it with your doctor.
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