Materiały źródłowe

• #1 Insomnia – familydoctor.org

  https://familydoctor.org/condition/insomnia/

  Can insomnia be prevented or avoided? […] The best way to prevent insomnia is to develop a good sleep routine. In some cases, it can’t be prevented or avoided.

• #2 Preventing Chronic Insomnia | Sleep Health Foundation

  https://www.sleephealthfoundation.org.au/sleep-disorders/preventing-chronic-insomnia

  Preventing chronic insomnia involves adopting healthy sleep habits and addressing potential underlying causes such as using the 3Ps model. […] There are things you can do to prevent chronic insomnia. […] The 3Ps Model explains how chronic insomnia can develop and become ongoing. Importantly this model can also inform us on how to prevent acute insomnia becoming chronic. […] Think about your individual predisposing, precipitating and perpetuating factors. What do you need to change to prevent chronic insomnia? Adopt Good Sleep Habits and learn more about the various issues that can affect how well we sleep. […] If you believe you already have chronic insomnia you may need to talk to your GP about treatment options. […] Please see our Cognitive Behavioural Therapy for Insomnia fact sheet for information on other online programs for chronic sleep problems.

• #3 Insomnia disorder: diagnosis and prevention – The Pharmaceutical Journal

  https://pharmaceutical-journal.com/article/ld/insomnia-disorder-diagnosis-and-prevention

  Insomnia can have a profound impact on a patient; understanding its causes and how it can be prevented can have significant implications on their wellbeing. […] This article — the first of two focusing on insomnia — aims to provide an overview of sleep and the disorders associated with it, and considers how pharmacists and other healthcare professionals can recognise, diagnose and potentially prevent this disorder. […] Many causes of sleep disruption are preventable; therefore, issues with sleep can be prevented before insomnia occurs. Poor sleep can be improved by modifying factors, such as stress, excitement, anticipation, pain, illness, changes in sleep schedule, daytime napping, change of time zone or altitude, medicine, noise and light. […] There are three simple steps every pharmacist can take to understand and protect a patient’s sleep: Ask the question “How are you sleeping?” — especially when talking to patients with chronic disease; Review medicines and consider whether any are stimulating or sedating at the inappropriate times; Educate patients about what is considered normal sleep and how their sleep can be improved. […] This article highlights why it is important to understand a patient’s sleep habits and the role of the pharmacist in helping modify these. However, even when sleep habits are understood, some patients may still require treatment to help modify their sleep.

• #4 A 2023 Update on Managing Insomnia in Primary Care: Insights From an Expert Consensus Group

  https://www.psychiatrist.com/pcc/2023-update-managing-insomnia-in-primary-care-insights-from-expert-consensus-group/

  Insomnia is highly prevalent but underdiagnosed and undertreated. […] Optimal outcomes for insomnia require a comprehensive approach that includes lifestyle and behavioral strategies to mitigate maladaptive thoughts and behaviors related to sleep and selection of pharmacotherapy based on individual patient complaints and characteristics. […] Given the high prevalence of insomnia demonstrated in their patients, primary care clinicians should consider sleep to be a vital sign and routinely screen for insomnia. […] There is evidence that insomnia may contribute to worse outcomes in comorbid conditions and that treating the insomnia can result in improvements in the comorbid illness and quality of life. […] Effective treatment combines pharmacologic and nonpharmacologic strategies aimed at reducing time to sleep onset, maintaining sleep for an adequate duration, and preventing early awakening, while improving daytime function.

• #5 Nonpharmacologic Management of Chronic Insomnia | AAFP

  https://www.aafp.org/pubs/afp/issues/2015/1215/p1058.html

  Insomnia can be treated with nonpharmacologic and pharmacologic therapies. Nonpharmacologic therapies include sleep hygiene, cognitive behavior therapy, relaxation therapy, multicomponent therapy, and paradoxical intention. […] Sleep hygiene is recommended as an initial intervention for all adults with insomnia. […] Behavioral interventions are effective and recommended as an initial approach to the treatment of chronic insomnia based on randomized controlled studies. […] CBT-I significantly improves chronic insomnia and daytime functioning for up to two years. […] Multicomponent therapy combines stimulus control, relaxation training, and/or sleep hygiene education. […] Paradoxical intention is a cognitive method in which patients are taught to confront their fear of staying awake and reduce associated anxiety by accepting the state of quiet wakefulness until the onset of sleep.

• #6 Insomnia: What It Is, Causes, Symptoms & Treatment

  https://my.clevelandclinic.org/health/diseases/12119-insomnia

  Some causes of insomnia are preventable, while others can happen for reasons that arent well understood. While its impossible to prevent insomnia entirely, there are many things you can do to help yourself sleep better (see below under Living With for more information about what you can do to avoid insomnia or reduce how it affects you). […] If you notice youre having symptoms of sleep deprivation, its a good idea to talk to a healthcare provider. They can look for possible causes for why youre not sleeping. They can also offer guidance and treatment that can help you sleep better. […] Some of the most important things you can do to help your insomnia and your sleep overall revolve around sleep hygiene. These include, but arent limited to: Set and follow a sleep schedule. For most people, the best thing you can do for your body and sleep needs is to have a routine. Have a bedtime and keep to it as closely as possible, including on weekends, holidays, vacations, etc. Try not to rely on napping, and avoid naps in the late afternoon or early evening, as these can affect your sleep cycle. […] If you consistently have trouble sleeping, talk to your healthcare provider. Your primary care provider is a good resource to help you understand why you arent sleeping and help you work on improving how you sleep. They can also help detect any health issues that might affect your ability to sleep.

• #7 Insomnia – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167

  Good sleep habits like these can help prevent insomnia: […] Keep the time you go to bed and the time you wake up the same every day, including weekends. […] Stay active. Regular activity can lead to a good night’s sleep. […] Limit naps or do not nap at all. […] Limit or do not use caffeine, alcohol and nicotine. […] Do not eat large meals or drink a lot of fluids before bed. […] Make your bedroom comfortable for sleep and only use it for sex or sleep. […] Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.

• #8 Insomnia: Symptoms, Causes, & Treatment

  https://www.webmd.com/sleep-disorders/insomnia-symptoms-and-causes

  Good sleep habits, also called sleep hygiene, can help you prevent insomnia. Here are some tips: […] Go to sleep at the same time each night, and get up at the same time each morning. […] Try not to take naps during the day because they may make you less sleepy at night. […] Don’t use phones or e-books before bed. Their light can make it harder to fall asleep. […] Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can make you wake up in the middle of the night and hurt your sleep quality. […] Get regular exercise. Try not to work out close to bedtime because it may make it hard to fall asleep. Experts suggest exercising at least three to four hours before bed. […] Don’t eat a heavy meal late in the day. But a light snack before bedtime may help you sleep.

• #9 Insomnia: Symptoms, Causes, & Treatment

  https://www.webmd.com/sleep-disorders/insomnia-symptoms-and-causes

  Make your bedroom comfortable: Dark, quiet, and not too warm or too cold. If light is a problem, use a sleeping mask. To cover up sounds, try earplugs, a fan, or a white noise machine. […] Follow a routine to relax before bed. Read a book, listen to music, or take a bath. […] Don’t use your bed for anything other than sleep and sex. […] If you can’t fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy. […] If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night. […] Go easy on all liquids in the evening so you don’t need to get up to pee during the night.

• #10 Understanding Insomnia — Prevention

  https://www.webmd.com/sleep-disorders/understanding-insomnia-prevention

  If your bedroom is too noisy or too bright, do what you can to create a quiet, dark environment with adequate ventilation and humidity. Excessively dry air can cause nasal passages to shrink and make you uncomfortable. Wearing earplugs and eye shades will help to keep out distractions. […] A strategy that works for some people who must work at night involves installing lights much brighter than normal during the night shift and then wearing dark glasses as they go home and prepare for sleep. This helps to shift their circadian rhythms so they sleep better in the daytime and remain more alert at night.

• #11 What Is Insomnia? Symptoms, Causes, Diagnosis, Treatment, and Prevention

  https://www.everydayhealth.com/insomnia/guide/

  Stress and anxiety are potent sleep slayers. If the stuff youre doing before bed (or while youre in bed) causes you to feel anxious whether youre watching the news, sending work emails, or scrolling your social media feeds youll want to avoid those activities before they start messing with your slumber. […] Apart from avoiding anxiety triggers, these habits or behaviors can also help keep your sleep on track: […] Get up and go to sleep at the same time every day, even on weekends […] Get regular physical activity, which includes walking and other low-impact exercises (but avoid vigorous exercise too close to bedtime, which tends to wake up and energize your body) […] Avoid taking long or frequent naps […] Limit your caffeine and alcohol intake […] Dont eat heavy meals before bed […] Avoid nicotine […] Finally, it can be helpful to create a consistent bedtime ritual, which helps signal to your brain and body that its time to sleep. Yours could be taking a shower and then reading a book or listening to some soft music, suggests the Mayo Clinic.

• #12 Insomnia | Sleep Health | El Camino Health

  https://www.elcaminohealth.org/services/sleep-health/conditions-treatments/insomnia

  Once insomnia takes hold, just worrying about having another sleepless night can make matters worse. That makes prevention your best strategy. Adopting healthy sleep habits, such as regular exercise and a consistent sleep schedule, can help you avoid insomnia. There are other things you can do to prevent insomnia, such as: […] Don’t smoke. Nicotine is a stimulant that can disrupt your sleep, and nicotine withdrawal can cause you to wake up after three or four hours. […] Avoid alcohol. While an alcoholic drink may help you fall into a light sleep, it keeps you from getting the deeper, more restorative sleep you need. […] Stay away from caffeinated drinks. They stimulate your brain and can keep you awake. […] Get some sun in the morning. Exposure to at least an hour of morning sunlight helps reset your body’s biological clock, which tells your body when it’s time to sleep. […] Minimize daily stress. Try to avoid taking on too many responsibilities at work and at home, and schedule some personal relaxation time into your day. El Camino Health offers classes to help you manage stress more effectively.

• #13

  https://www.prevention.com/health/a20457504/prevent-insomnia/

  […] […] 6. Eat cherries. Cherries are a great alternative for naturally boosting your melatonin levels. […] […] […] 7. Put down the iPad. Cell phones, laptops, iPads, TVs—they all need to be switched off if you expect to get a good night’s sleep. […] […] […] 8. Embrace exercise. Some say that exercising in the evening makes elusive sleep harder to find, but it really depends on the person. […] […] […] 9. Stay cool. When your body temperature drops, you start to produce more melatonin, so keep your bedroom temperature between 65 and 75F. […] […] […] 10. Stop smoking. If you need another reason to quit, here’s one: Nicotine is a natural stimulant, so it keeps you from falling asleep.

• #13

  https://www.prevention.com/health/a20457504/prevent-insomnia/

  1. Set a schedule. The National Sleep Foundation recommends that you stick to a regular bedtime routine. That means going to sleep and waking up at the same time every day (yes, even weekends!). […] […] […] 2. Eat well to sleep well. The key to beating insomnia isn’t just in the bedroom—it’s also in your kitchen. Eat balanced meals throughout the day, and make breakfast your biggest. […] […] […] 3. Cut the caffeine. Caffeine can stay in your system for up to 7 hours, so if you have trouble sleeping, don’t drink it past noon. […] […] […] 4. Say om to yoga. Gentle yoga before sleep will put your mind and body to rest. […] […] […] 5. Pop some natural supplements. Sleeping pills come with a lot of risky baggage, and they’ve been linked to negative side effects like headaches, nausea, fatigue, and addiction.

• #14 Treatment Options for Insomnia | AAFP

  https://www.aafp.org/pubs/afp/issues/2007/0815/p517.html

  The frequency of sleep disruption and the degree to which insomnia significantly affects daytime function determine the need for evaluation and treatment. […] Treatment should begin with nonpharmacologic therapy, addressing sleep hygiene issues and exercise. […] There is good evidence supporting the effectiveness of cognitive behavior therapy. […] Exercise improves sleep as effectively as benzodiazepines in some studies and, given its other health benefits, is recommended for patients with insomnia. […] Hypnotics generally should be prescribed for short periods only, with the frequency and duration of use customized to each patient’s circumstances. […] Routine use of over-the-counter drugs containing antihistamines should be discouraged. […] Alcohol has the potential for abuse and should not be used as a sleep aid.

• #15 Nonpharmacologic Management of Chronic Insomnia | AAFP

  https://www.aafp.org/pubs/afp/issues/2015/1215/p1058.html

  Regular moderate-intensity exercise improves the quality of sleep in older patients. […] A randomized controlled study concluded that tai chi and low-impact aerobic exercise reduce daytime sleepiness and improve sleep quality in older adults with moderate sleep problems. […] Bright light therapy is beneficial and may be used to restore the normal circadian rhythm by providing timed exposure to a bright light source, which helps to delay sleep.

• #16 How to Treat Insomnia: Medications and Other Tips

  https://www.healthline.com/health/insomnia-treatments

  You can treat insomnia with lifestyle changes, such as exercise, behavioral therapies, and medications. Your doctor can help you decide which option is best for you. […] Plenty of treatment options for insomnia are available. Good sleep habits and a balanced diet can remedy many cases of insomnia. Behavior therapy or medication may be necessary in some cases. […] Often, making lifestyle changes can relieve your insomnia. You might want to try: going to bed when you feel tired, using your bedroom only for activities that don’t stimulate the brain, trying to go to bed and wake up at the same time every day, reducing the stressors in your life that are disrupting your sleep. […] Regular physical activity for at least 30 minutes can encourage a good night’s sleep. […] Complementary approaches include psychological and behavioral therapies that can teach you how to make your environment more conducive to sleep.

• #17 Patient education: Insomnia treatments (Beyond the Basics) – UpToDate

  https://www.uptodate.com/contents/insomnia-treatments-beyond-the-basics

  Cognitive behavioral therapy for insomnia, or „CBT-I,” is recommended as the initial treatment for chronic insomnia (insomnia lasting for longer than three months) for most people. […] CBT-I involves working with a trained clinician over several weeks to identify and address factors that contribute to insomnia and correct habits that are harmful to sleep. […] Components of CBT-I include sleep education, sleep restriction or compression, stimulus control, sleep hygiene, cognitive therapy, and relaxation exercises. […] Sleep hygiene focuses on daytime and evening habits that impact sleep and teaches good sleeping habits. […] Some general sleep hygiene tips are: Set a regular sleep schedule (the same bedtime and wake time every day). Stay in bed only as much as you need to feel rested during the day.

• #17 Patient education: Insomnia treatments (Beyond the Basics) – UpToDate

  https://www.uptodate.com/contents/insomnia-treatments-beyond-the-basics

  Avoid caffeine after lunch. […] Avoid alcohol near bedtime. […] Get regular exercise during the day, but avoid rigorous exercise within two hours of bedtime. […] If cognitive behavioral therapy for insomnia (CBT-I) is not sufficient and your insomnia interferes with your ability to function during the daytime, your health care provider may suggest trying a medication. […] The main categories of medication that are approved for the treatment of insomnia are: Benzodiazepine receptor agonists (BZRAs), Dual orexin receptor antagonists (DORAs), Histamine receptor antagonists, Melatonin receptor agonists. […] People with insomnia should not drink alcohol near bedtime.

• #18 Insomnia and how to deal with it | Symptoms, prevention and treatment

  https://www.nuffieldhealth.com/article/insomnia-and-how-to-deal-with-it-symptoms-prevention-and-treatment

  Social media can be addictive and many of us lie in bed having one last scroll through before we fall asleep. […] If good sleep hygiene techniques aren’t working, try applying the quarter-of-an-hour rule. Get out of bed and do something non-stimulating, such as reading a book, for 20 to 30 minutes before returning to bed. […] Regular exercise and physical activity are associated with better sleep and reduced likelihood of insomnia. Therefore, introducing regular exercise will hopefully have a positive impact on sleep, although this may not be a quick process and can take a while to get used to. […] If you struggle to sleep in the evening, then you should make sure you avoid too vigorous exercise at least four hours before bed as this could have detrimental impacts on sleep. Instead, some light stretching or yoga with breathing exercises may be beneficial in the evening as these can increase relaxation and cause drops in body temperature post exercise that mimic the same drop during sleep, therefore signalling to the brain that it’s time to sleep.

• #19 Sleep Disorders: Types, Causes, Symptoms & Treatment

  https://my.clevelandclinic.org/health/diseases/11429-sleep-disorders

  You cant prevent all types of sleep disorders, but you can reduce your risk by practicing good sleeping habits (sleep hygiene). […] You should avoid the following three to four hours before bedtime if you want to improve your sleep: Caffeinated drinks such as soda, tea and coffee, Tobacco, Alcohol, Naps after 3 p.m., Chocolate, Heavy meals.

• #20

  https://www.procarehospicecare.com/treatment-of-insomnia-at-end-of-life

  Insomnia treatment requires a multifaceted approach and can include lifestyle modifications, cognitive behavioral therapy, and/or medications (over-the-counter (OTC) or prescription). […] Lifestyle Modifications can be made to adjust poor habits, sleep environment, and/or the patients nighttime routine. Its recommended by experts to get outside in the daylight, limit alcohol and caffeine intake, avoid eating for up to 3 hours prior to sleep, and limit the bedroom to sleep only (avoid use of phones/tablets). Create an environment that is conducive to sleep by choosing a comfortable mattress, pillows/bedding, keep the room at a comfortable temperature, block out light and noise and utilize scents that are light and relaxing. It also is best to have a routine to set yourself up for a good nights rest. Keep to a consistent sleep/wake schedule, relax for thirty minutes prior to sleep, dim the lights and, most importantly, if you are unable to sleep, get up and try again later.

• #21 Treatment Options for Insomnia | AAFP

  https://www.aafp.org/pubs/afp/issues/2007/0815/p517.html

  The evaluation of chronic insomnia should involve a detailed history and examination to detect any coexisting medical or psychiatric illness and may include an interview with a partner or caregiver. […] An approach to the evaluation and treatment of the patient with insomnia is shown in Figure 1. Most experts recommend starting with nonpharmacologic therapy. […] Good evidence supports a benefit for relaxation therapy and cognitive behavior therapy (CBT) that may be sustained over six to 24 months. […] Behavioral and cognitive interventions have minimal risk of adverse effects, but disadvantages include high initial cost, lack of insurance coverage, few trained therapists, and decreased effectiveness in older adults.

• #22 Insomnia: Symptoms, Causes, Diagnosis, and Treatment | SleepApnea.org

  https://www.sleepapnea.org/insomnia/?srsltid=AfmBOooEm4-Yk7BPHK4v2-FN8ibKaGn5FNSWA9aY23m9UxZQ029zB-R_

  Insomnia Prevention and Sleep Hygiene […] An important step in both preventing and treating insomnia is establishing good sleep hygiene. This means improving your daily habits and routines so that they are more conducive to quality sleep. […] Examples of practical sleep hygiene tips include: […] – Following a consistent schedule for when you go to bed and wake up […] – Sticking with your established sleep schedule on both weekdays and weekends […] – Reducing screen time as you get closer to bedtime […] – Engaging in exercise or physical activity every day […] – Avoiding caffeine after lunch and alcohol in the late evening […] – Keeping your bedroom quiet, dark, and free of distractions […] – Getting ready for bed with a calming nightly routine […] – Learning relaxation techniques to help you minimize stress and ease into sleep

• #23

  https://www.healthshare.com.au/questions/2298-how-can-i-prevent-insomnia/

  Insomnia usually starts during a stressful or busy period, when arousal, vigilance and anxiety can be high, hence making sleeping difficult. […] However, with chronic insomnia even when the stressful/busy events are over there are habits that have formed that keep the insomnia going. […] So, one of the most important lifestyle issues to keep in mind is having ways to de-stress, particularly if chronic insomnia develops and you become stressed by sleep itself (or the thought of not sleeping well). […] It is important to have ways of being able to bring your active mind down to a level that is compatible with sleep. […] This can be achieved via meditation, exercise, yoga and also includes managing your life to ensure plenty of rest, or down time. […] Other lifestyle behaviours include having minimal caffeine and alcohol, regular routines, plenty of sunlight and good nutrition. […] If you have concerns about insomnia please talk to your GP who can refer you to a specialist in the sleep field.

• #24 Treatment Options for Chronic Insomnia

  https://psychcentral.com/disorders/chronic-insomnia-treatment

  Cognitive behavioral therapy, sleep retraining, and medication may be key to your sleep reboot. […] A 2019 review of clinical assessments and treatments of insomnia suggests that CBT for chronic insomnia improves sleep with few side effects, including for folks with coexisting conditions. […] A therapist may also suggest bedtime yoga and deep breathing techniques. […] An expert may advise you to: Keep a sleep journal. Go to sleep and wake up at the same time each day. Get out of bed for 5-10 minutes if you’re sleepless at night. […] Paradoxical intention is a fancy term for reverse psychology. […] A doctor may recommend medications as a supplemental treatment. […] Nonbenzodiazepine BZRAs may have fewer side effects than their predecessors, but they still present risks, including: trying to drive while asleep (a symptom of complex sleep-related behaviors). […] Cognitive behavioral therapy, sleep education, medication, and sleep hygiene strategies really can help.

• #25 Insomnia: Causes, Symptoms, Treatment, Types, Medications

  https://www.emedicinehealth.com/insomnia/article_em.htm

  How Can I Prevent Insomnia? General recommendations for the prevention of insomnia include the following: Work to improve your sleep habits. Learn to relax. Self-hypnosis, biofeedback, and relaxation breathing are often helpful. Control your environment. Avoid light, noise, and excessive temperatures. Use the bed only to sleep and avoid using it for reading and watching TV. Sexual activity is an exception. Establish a bedtime routine. Have a fixed wake time. […] If you do not fall asleep within 20-30 minutes, try a relaxing activity such as listening to soothing music or reading. Limit daytime 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 this issue with your doctor.

• #26 Proven Treatments for Insomnia – MIRECC / CoE

  https://www.mirecc.va.gov/visn19/treatmentworksforvets/insomnia/index.asp

  In treatment, your therapist will help you learn skills to catch and change these thoughts. […] Treatment also includes training in relaxation skills that are very effective in lowering tension and stress. […] This creates a calm mind and body for sleeping. […] Let’s look a bit closer at what CBT for Insomnia looks like. […] View the treatment process up close.

• #27 Insomnia Treatment & Management: Approach Considerations, Cognitive-Behavioral Therapy, Pharmacologic Treatment of Insomnia

  https://emedicine.medscape.com/article/1187829-treatment

  The American Academy of Sleep Medicine (AASM) guidelines recommend psychological and behavioral interventions (including, but not limited to, cognitive-behavioral therapy [CBT]) as effective in the treatment of chronic comorbid insomnia as well as primary insomnia. The guidelines also encourage these interventions as initial therapy when appropriate. […] Strong evidence supports the use of nonpharmacologic interventions (eg, CBT) for insomnia. […] CBT is now considered the most appropriate treatment for patients with primary insomnia. […] The AASM guidelines recommend including at least one behavioral intervention in initial treatment. […] In elderly patients, nonpharmacologic treatment should take precedence over pharmacologic treatment. Psychological and behavioral interventions are effective in older adults, according to the 2008 AASM guideline.

• #28 Insomnia Prevention Program Beneficial for At-Risk Adolescents – Southern Iowa Mental Health Center

  https://simhcottumwa.org/insomnia-prevention-program-beneficial-for-at-risk-adolescents/

  Insomnia Prevention Program Beneficial for At-Risk Adolescents […] Adolescents at risk for insomnia can benefit from an insomnia prevention program, according to a study published online Oct. 6 in the Journal of Child Psychology and Psychiatry. […] A brief cognitive behavioral insomnia prevention program is effective in preventing insomnia disorder with additional benefits in reducing the risk of excessive daytime sleepiness and anxiety, especially for those with daytime impairments and mood symptoms.

• #29 Insomnia: What Are the Symptoms, Treatment & Prevention Tips | Health

  https://www.828urgentcare.com/blog/insomnia-treatment-and-prevention-tips

  Insomnia can be a frustrating condition, with fewer medication options. However, various practical strategies can help handle and reduce insomnia. Some insomnia treatment options can be: […] Preventing insomnia involves managing certain elements, such as stress from a sudden event, genetic reasons, or unfavorable working conditions. Here are some strategies to help prevent and control insomnia: […] Addressing these factors can create a healthier sleep environment and reduce the likelihood of experiencing insomnia. […] A healthier lifestyle and effective treatment steps can aid in managing insomnia symptoms. […] Recognizing its symptoms and finding treatment options can help resolve sleep problems associated with insomnia. Adopting a healthier lifestyle, comprising a better diet and sleep schedule, will assist in eradicating this condition.

• #30 Tips for Managing Insomnia During Cancer Treatment | Dana-Farber Cancer Institute

  https://www.dana-farber.org/health-library/tips-for-managing-insomnia-during-cancer-treatment

  If these strategies are not working for you, please speak with your cancer team or call the Adult Survivorship Program at Dana-Farber (617-632-4523) to learn more about professional treatment from insomnia. […] It’s important during cancer treatment that any sort of supplements you’re considering for insomnia should be thoroughly reviewed with your care team. […] Cognitive behavioral therapy teaches an individual how to control thought processes when trying to relax, and how to get the mind and body to relax in order to enhance sleep. […] If your provider recommends any medications for insomnia, they should only be taken for a short period of time. Sleep medications can be habit-forming and should be used with caution. […] Many of the tips mentioned earlier can be applied to both children and adults. […] If kids or teens cannot fall asleep, the best thing is to get them up, try a quiet activity like reading, and then try to go back to bed. […] You may also want to speak with them about any stresses, anxieties or fears that may be causing sleep problems.

• #31 Insomnia Treatment in Primary Care: Expert Panel Recommendations

  https://www.clinicaladvisor.com/features/insomnia-treatment-primary-care-guidelines/

  Insomnia treatment should be personalized based on presentation and comorbid physical and mental illnesses among other variables. […] Treatment decisions should consider the presence of comorbid medical and psychiatric illnesses, which are common in patients with insomnia, wrote the panel of experts convened by Haymarket Medical Education. […] Many patients do not discuss sleep issues with their clinicians and few seek treatment; thus, primary care clinicians should proactively screen patients for insomnia and particularly those with a medical or psychiatric condition, according to the experts. […] Insomnia management requires a personalized approach with the overall goal of reducing time to sleep onset, maintaining sleep for an adequate duration, and/or preventing early awakening while improving daytime function. Effective treatment typically requires multimodal care with nonpharmacologic strategies and pharmacologic agents.

• #32 Insomnia – Wikipedia

  https://en.wikipedia.org/wiki/Insomnia

  Prevention and treatment of insomnia may require a combination of cognitive behavioral therapy, medications, and lifestyle changes. […] Among lifestyle practices, going to sleep and waking up at the same time each day can create a steady pattern which may help to prevent insomnia. Avoidance of vigorous exercise and caffeinated drinks a few hours before going to sleep is recommended, while exercise earlier in the day may be beneficial. Other practices to improve sleep hygiene may include: Avoiding or limiting naps, Treating pain at bedtime, Avoiding large meals, beverages, alcohol, and nicotine before bedtime, Finding soothing ways to relax into sleep, including the use of white noise, Making the bedroom suitable for sleep by keeping it dark, cool, and free of devices, such as clocks, cell phones, or televisions, Maintain regular exercise, Try relaxing activities before sleeping.

• #33 Insomnia and how to deal with it | Symptoms, prevention and treatment

  https://www.nuffieldhealth.com/article/insomnia-and-how-to-deal-with-it-symptoms-prevention-and-treatment

  Some of the problems we have with sleep can be prevented by using sleep hygiene techniques. The following techniques can be used to try and improve your ability to sleep: […] Stick to the same bedtime and activity times every day and try to avoid the temptation to nap. Aim to wind down at least an hour before bed with relaxing activities that wont stimulate your brain. […] To prevent worries from interrupting your sleep, take some time to write them down before you go to bed. Create a to-do list and postpone thinking about bothersome issues. […] Make sure the bedroom is dark, comfy and quiet. Good air quality and room temperatures are also important the ideal room temperature for sleeping is 1619C. […] Make sure you eat a balanced diet throughout the day and aim to avoid eating large meals for at least two hours before going to bed. Try to get at least an hour of exercise a day, but dont exercise in the two hours before bed as your body needs time to relax.

• #34 I am suffering from insomnia. Please help.

  https://www.icliniq.com/qa/insomnia/what-are-the-medications-to-overcome-insomnia

  Insomnia Prevention – Strategies for a Restful Sleep […] Gadgets like TV and mobile phones can also cause insomnia, so it is advisable to minimize usage and stop it at least 2 hours before sleep. Drink more water. Destress yourself by doing yoga and meditation, as stress can also cause insomnia. […] There are no over the counter medications available, so if the condition is chronic, I would suggest you get a psychiatrist consultation.

• #35 Treatment Options for Insomnia | AAFP

  https://www.aafp.org/pubs/afp/issues/2007/0815/p517.html

  The better safety profile of the newer-generation non-benzodiazepines (i.e., zolpidem, zaleplon, eszopiclone, and ramelteon) makes them better first-line choices for long-term treatment of chronic insomnia. […] Exercise, cognitive behavior therapy, and relaxation therapy are recommended as effective, nonpharmacologic treatments for chronic insomnia. […] Benzodiazepines are effective for treating chronic insomnia but have significant adverse effects and the risk of dependency. […] Nonbenzodiazepines (e.g., eszopiclone [Lunesta], zaleplon [Sonata], zolpidem [Ambien]) are effective treatments for chronic insomnia and, based on indirect comparisons, appear to have fewer adverse effects than benzodiazepines. […] Hypnotics are recommended when immediate symptom response is desired, when insomnia produces serious impairment, when nonpharmacologic measures do not produce the desired improvement, or when insomnia persists after treatment of an underlying medical condition.

• #36 Insomnia – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173

  Changing sleep habits and taking care of any issues related to insomnia, such as stress, medical conditions or medicines, can result in restful sleep for many people. […] Cognitive behavioral therapy for insomnia can help you control or stop negative thoughts and actions that keep you awake. It’s usually recommended as the first treatment for people with insomnia. Typically, CBT is as effective or more effective than sleep medicines. […] Strategies include: […] Your doctor may recommend other strategies related to your lifestyle and sleep area to help you create habits that lead to sound sleep and daytime alertness. […] Prescription sleeping pills can help you get to sleep, stay asleep or both. Doctors generally do not recommend relying on prescription sleeping pills for more than a few weeks.

• #37 Treatment Options for Insomnia | AAFP

  https://www.aafp.org/pubs/afp/issues/2007/0815/p517.html

  Routine use of OTC antihistamines such as diphenhydramine (Benadryl) and doxylamine (Unisom) should be discouraged because they are only minimally effective in inducing sleep, may reduce sleep quality, and can cause residual drowsiness. […] Many herbs and dietary supplements (e.g., valerian root, melatonin, lavender, passionflower, kava, St. John’s wort, glutamine, niacin, and l-tryptophan) have been promoted as sleep aids. […] Melatonin has been approved by the U.S. Food and Drug Administration (FDA) to treat circadian rhythm sleep disorder in blind children and adults, but it is unregulated and preparations vary greatly in strength. […] Alcohol has the potential for abuse and should not be used as a sleep aid. […] Benzodiazepines are most useful for short-term treatment; however, long-term use may lead to adverse effects and withdrawal phenomena.

• #38 Insomnia Treatment & Management: Approach Considerations, Cognitive-Behavioral Therapy, Pharmacologic Treatment of Insomnia

  https://emedicine.medscape.com/article/1187829-treatment

  As in younger patients, nonpharmacologic treatment should take precedence over pharmacologic treatment. […] Long-term hypnotic pharmacotherapy may be necessary in patients with severe or treatment-resistant insomnia or chronic comorbid disorders, but follow-up must include regular assessment of necessity, efficacy, and adverse effects. […] The AASM recommends that suvorexant be used as a treatment for sleep maintenance insomnia as opposed to no treatment. […] The AASM recommends ramelteon for the treatment of sleep onset insomnia (versus no treatment). […] The AASM guidelines state that the two primary goals of treatment are to improve sleep quality and to improve related daytime impairments.

• #39 Insomnia – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173

  Sleep medicines available without a prescription contain antihistamines that can make you sleepy. These medicines are not for regular use. […] No matter your age, insomnia typically can be treated. The key often lies in changes to your routine during the day and when you go to bed. […] These tips may help: […] At bedtime: […] Many people never visit their doctor or other health care provider for insomnia. They try to cope with sleeplessness on their own. […] The Food and Drug Administration does not order manufacturers of dietary supplements and sleep aids to show that they work and are safe. Talk with your doctor before taking any products available without a prescription.

• #40 Insomnia (Poor Sleep): Causes, Types, and Treatment

  https://patient.info/mental-health/insomnia-poor-sleep

  As many as one in three people can have some difficulty with sleeping. However, there are many things you can do to help yourself. This leaflet aims to show you some of them. For example, simple things like winding down before bedtime, avoiding certain foods and drinks, and a bedtime routine can help. […] Further ways to promote sleep in more difficult cases include relaxation techniques, regular exercise and certain psychological therapies. […] Avoid caffeine, smoking and alcohol, especially in the hours before bedtime. […] Regular daytime exercise can help you to feel more relaxed and tired at bedtime. This may help you to sleep better. […] If you have severe persistent poor sleep, your doctor may refer you to a psychologist or other health professional for psychological treatments. These are various therapies which help re-train your brain and the way you feel, think or behave. […] A final note: See a doctor if you feel that illness or medication is causing poor sleep. Treating any underlying condition that is causing the problem, if possible, can help to promote sleep. In particular, depression and anxiety are common causes of poor sleep and can often be treated.

• #41 Do I Have Insomnia? – National Sleep Foundation

  https://www.thensf.org/do-i-have-insomnia/

  Insomnia with all its tossing, turning, and nighttime disturbance can wreak havoc on your sleep routine and the way you feel during the day. […] Learning the risk factors and symptoms associated with insomnia can help you understand ways to improve your sleep habits, plus when to seek professional help to find treatments for this challenging sleep disorder. […] Those suffering from chronic insomnia may find relief with lifestyle changes, cognitive therapy, or medical intervention. […] If your symptoms worsen or persist over an extended period of time, talk with your healthcare provider about treatment options to address your insomnia symptoms. […] If you tried following a healthy sleep routine, like NSFs Best Slept Self framework, but aren’t getting the insomnia relief you need, it’s time to talk to your healthcare provider about treatment options. Finding an insomnia treatment that works for you is crucial for your mental and physical health.

• #42 When Should Pharmacological Interventions for Insomnia Be Recommended? | Journal of Ethics | American Medical Association

  https://journalofethics.ama-assn.org/article/when-should-pharmacological-interventions-insomnia-be-recommended/2024-10

  When reviewing this scenario, it is easy to identify with a patient who, facing pressure from both professional and personal demands, discovers that their own sleep suffers. […] Pharmacological interventions are frequently employed, but their use can be limited. Honest accounting of how these medications work and their potential for both short- and long-term harms should, we argue, prompt wider use of important alternatives for managing chronic insomnia, including cognitive behavioral therapy for insomnia (CBTI). […] Since 2016, the American College of Physicians has recommended that all adult patients with chronic insomnia receive CBTI as their initial treatment. […] The ethical treatment of chronic insomnia requires universally extending access to CBTI and (when possible) avoiding the use of benzodiazepine medications and their inherent risks. Yet, in specific circumstances, pharmacotherapy may have a role.

• #43 A 2023 Update on Managing Insomnia in Primary Care: Insights From an Expert Consensus Group

  https://www.psychiatrist.com/pcc/2023-update-managing-insomnia-in-primary-care-insights-from-expert-consensus-group/

  A new class of drugs, the DORAs, improves sleep parameters through a novel mechanism that targets the wakefulness system, in contrast to commonly used hypnotics that cause sedation by increasing GABA transmission. […] A personalized approach to insomnia management should consider whether the patient has difficulty falling or staying asleep, comorbidities, and patient preferences.

• #44 Insomnia

  https://www.nhs.uk/conditions/insomnia/

  Insomnia usually gets better by changing your sleeping habits. […] You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy that may help you sleep better. […] Check with your doctor before taking anything for your sleep problems. […] A GP will try to find out what’s causing your insomnia so you get the right treatment. […] Sometimes you’ll be offered cognitive behavioural therapy (CBT). This can help you change the thoughts and behaviours that keep you from sleeping. […] GPs now rarely prescribe sleeping pills to treat insomnia. Sleeping pills can have serious side effects and you can become dependent on them.

• #45 Treatments for Insomnia | Stanford Health Care

  https://stanfordhealthcare.org/medical-conditions/sleep/insomnia/treatments.html

  Making behavior and lifestyle changes can improve your overall sleep quality and help you fall asleep faster. These changes dont have the side effects that sleep medicines can cause. And the improvements last longer over time. […] Cognitive-behavioral therapy for insomnia (CBT-I) is a type of therapy specifically used for insomnia. It can help improve your sleep patterns until youre able to get more quality sleep. […] One part of CBT-I is learning to have good sleep hygiene, which includes getting rid of distractions in your room and keeping a consistent sleep schedule. […] Making simple lifestyle changes may help you sleep better. […] Behavior and lifestyle changes can best help you improve your sleep over the long term. […] Doctors recommend taking sleep medicines only now and then or only for a short time. They are not the first choice for treating ongoing (chronic) insomnia. […] Complementary medicines are sometimes used to treat insomnia. They include dietary supplements, such as melatonin or valerian.

• #46

  https://link.springer.com/article/10.1007/s13167-024-00369-1

  Insomnia persists as a prevalent sleep disorder among middle-aged and older adults, significantly impacting quality of life and increasing susceptibility to age-related diseases. […] Consequently, investigating the neurophysiological distinctions between P-IN and O-IN is imperative for devising novel precision interventions aligned with primary prediction, targeted prevention, and personalized medicine (PPPM) principles. […] These findings provide valuable insights into the microbiota-mediated mechanism of O-IN versus P-IN onset. GM profiling may thus serve as a tailored stratification criterion, enabling the identification of women at risk for specific insomnia subtypes and facilitating the development of integrated microbiota-based predictive diagnostics, targeted prevention, and personalized therapies, ultimately enhancing clinical effectiveness.

• #47

  https://link.springer.com/article/10.1007/s13167-024-00369-1

  To advance the field of insomnia towards personalized prevention and therapy, thereby facilitating the transition from a reactive to a proactive healthcare approach, our study delved into the potential role of gut microbiota (GM) in discriminating between O-IN and P-IN patients. […] Targeting GM is a promising strategy to attenuate sleep disorders. […] However, the effectiveness of these treatments needs further studies. […] To tailor effective personalized precision interventions, patients stratification based on an integrated set of human and GM characteristics is fundamental. […] This comprehensive approach holds promise for identifying women at risk of P-IN or O-IN by screening for specific GM profiles, thereby facilitating the development of targeted prevention and personalized intervention strategies based on GM modulation.

• #48

  https://link.springer.com/article/10.1007/s13167-024-00369-1

  The distinct GM composition observed in P-IN and O-IN patients suggests that these two insomnia subtypes are likely to have different biological bases, leading to a promising possibility to discriminate between these two forms of insomnia and offering valuable insights to improve the efficacy of current pharmacological treatments for P-IN through GM modulation (dietary or lifestyle-based). […] While further research is needed to validate the predictive power of these findings and the causal relationship with insomnia onset and maintenance, our results pave the way for exploring personalized microbiota-based strategies within the framework of integrative and holistic medicine. […] This shift from a one-size-fits-all to a tailored approach is of paramount importance in the prevention, diagnosis, and treatment of insomnia, taking into account each individual’s unique biological features such as phenotype, endotype, genotype, as well as lifestyle, and environmental factors.

• #49 Managing Insomnia Disorder | Effective Health Care (EHC) Program

  https://effectivehealthcare.ahrq.gov/products/insomnia/consumer

  The first treatment your health care professional will likely recommend is cognitive behavioral therapy for insomnia (CBT-I). For CBT-I, you may meet with a therapist in person. Or, you can use an online CBT-I program. The goal of CBT-I is to change your behaviors and thoughts to help you sleep. […] Your health care professional may suggest a medicine for your insomnia disorder in the short term. There are several types of medicines for insomnia disorder. But, these medicines are only meant to be taken for short periods of time (4 weeks to 3 months). […] Cognitive behavioral therapy for insomnia (CBT-I) improves the time it takes to fall asleep, total sleep time, and how well you sleep in the short term (4 weeks to 3 months) and long term (longer than 3 months). CBT-I does not appear to have side effects.

• #50

  https://link.springer.com/article/10.1007/s13167-024-00369-1

  By leveraging the principles of PPPM, diagnostic tools based on the screening for specific GM profiles could be developed to identify women at risk of P-IN or O-IN, thereby improving outcomes and quality of life for those affected. […] Integrating GM analysis into healthcare practice offers promising avenues for personalized insomnia management, in line with the shift towards PPPM.

• #51 Treatment for Insomnia: Our Guide to Improving Restless Nights

  https://sleepdoctor.com/pages/insomnia/treatment-for-insomnia

  The goals of insomnia treatment are to improve a person’s quality of sleep, increase the total time spent sleeping, and improve daytime functioning. […] Anyone can experience insomnia, but practicing good sleep hygiene can improve sleep at night and relieve this condition. Sticking to a consistent sleep routine and daytime schedule, avoiding the use of electronics before bedtime, and limiting the intake of stimulants such as caffeine are all part of good sleep hygiene. […] If you experience insomnia, talk to your doctor about your symptoms and how best to manage them. Addressing insomnia with the appropriate treatment can help you get a better night’s sleep and improve your quality of life.

• #52 Treatment Options for Insomnia – HealthyWomen

  https://www.healthywomen.org/condition/treatment-for-insomnia

  Insomnia can be hard to treat, especially when considering other health conditions that might be at play. […] Treatment options vary from person to person, and your HCP may recommend one or a combination of treatments, which may include lifestyle changes, cognitive behavioral therapy (CBT) or medication. […] CBT is usually the first step in treating insomnia. It teaches strategies to change behavior and thinking associated with sleep disorders and can help you identify thoughts and habits that are causing sleep problems. […] Research shows that CBT can work. One analysis found big improvements in sleep quality and total sleep time in people with insomnia. […] Healthy sleep habits, also called sleep hygiene, can be practiced on their own or as part of CBT. They include cutting down on caffeine during the day and setting a sleep schedule in addition to learning meditation and other mental techniques. […] Insomnia is complicated. But with the right treatment plan, good sleep is possible. „If [insomnia] is truly impacting your life and you’re unable to sleep see a sleep specialist,” Mallampalli said. „They can help tease out what the problem may be.”

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