Play all audios:
Chronic insomnia can affect daily life. To prepare for a doctor’s visit to discuss treatment for your insomnia, track your sleep habits and write down any questions you may have. There’s a
long list of health complications linked to long-term lack of sleep. Chronic insomnia can also seriously affect your quality of life, from constantly feeling tired to an increased risk of
depression. The occasional bout of sleeplessness is no cause for alarm. But if you go night after night without getting a full night’s sleep, that’s a wake-up call to reach out to a doctor
for help. When to talk with your doctor about chronic insomnia Most doctors understand that sleep disorders are a major health concern. Try to raise the subject of sleep if you’re having
issues with your doctor if they don’t bring it up. If you have chronic insomnia, you shouldn’t sweep it under the rug. You can try a few things at home first to improve your sleep before
reaching out to your doctor. This includes, but isn’t limited to: * keeping regular sleep-wake and meal schedules, even on weekends * limiting screen time before bed and reducing light in
your sleep space * exercising regularly, at least 5 to 6 hours before bedtime. * cutting down on caffeine, alcohol, and other drug use, especially before bed * avoiding smoking, if you
smoke, or trying a smoking cessation program * avoiding daytime napping * practicing relaxation techniques before bed, such as meditation, gentle yoga, or light stretching * leaving bed if
you can’t sleep, then return to bed when you feel tired again. If these steps don’t resolve your insomnia, you should discuss your sleep concerns with your doctor. You should talk with your
doctor if you consistently: * have trouble falling asleep * can’t stay asleep * wake up earlier than you want to * don’t feel refreshed after sleep * have excessive sleepiness during the day
Tips to prepare for your doctor’s visit To make your doctor’s visit as productive as possible: * Write down your sleep-related questions. * Record your sleep and sleep-related activities by
hand or app and share it with your doctor. * Detail any self-help techniques you’ve tried and what the results were. * Make sure you know the name and dosage of any medications you’re
taking. Some questions you may want to ask are: * How can I fall asleep again after waking up at night? * Can exercise help with my insomnia? * Can I take any supplements to help me fall
asleep? What are the side effects? * What over-the-counter medications can help me? What are the side effects? * What prescription medications can treat my insomnia? What are the side
effects? * Is insomnia genetic? What can my doctor do for my chronic insomnia? Your doctor may be able to recommend behavioral therapy to help you overcome your chronic insomnia, such as
cognitive behavioral therapy. Medications can help restore typical sleep patterns. “I recommend using cognitive behavioral therapy as the first-line treatment for insomnia since it is safer,
more lasting, and at least as effective as any sleep medication,” says Pietro L. Ratti, MD, a neurologist and sleep specialist. Your doctor may refer you to a sleep specialist or a sleep
disorder center, where your sleeping patterns can be monitored and analyzed during an overnight sleep study. Frequently asked questions According to the National Sleep Foundation, good sleep
quality is defined as: * spending at least 85 percent of your time in bed asleep * falling asleep in 30 minutes or less * waking up no more than once per night * being awake for 20 minutes
or less after initially falling asleep It’s recommended most people get 7 to 9 hours of sleep. You may have chronic insomnia that needs to be addressed if your sleep patterns consistently
fall short of these standards. The National Institutes of Health suggests chronic insomnia may increase your risk of physical and mental health conditions, including: * asthma * weakened
immune system * increased pain sensitivity * inflammation * obesity * diabetes * high blood pressure * heart disease * depression * anxiety * difficulty concentrating * irritability *
increased risk of accidents Insomnia can be prevented in some cases. You can try to develop a good sleep routine, which may include: * going to sleep when you feel tired * avoiding reading,
watching TV, or worrying in bed * avoiding drinking or eating large meals before bed * keeping your bedroom at a comfortable temperature * making sure your room is dark and quiet Takeaway
Chronic insomnia is a serious health condition. It can lead to or worsen other physical and mental health disorders. Talk with your doctor about any chronic sleep problems. You can prepare
questions ahead of time and use an app or paper to track your sleep habits to discuss with your doctor. Self-help techniques may be effective in resolving chronic insomnia, but your doctor
also can recommend treatments for chronic insomnia, including behavioral therapy and medication.