What is Insomnia?

After a late night of studying, I'm sitting in class and feel my eyes close and wake to find 10 minutes have passed. Oops, I hope I didn't snore.

About 30 percent of us have brief episodes of daytime sleepiness (like my example) which can be caused by a break in our regular sleep habits. And 10 percent have chronic sleep issues that occur four or more times a week. What is insomnia? Simply, it is the "inability to sleep".

Symptoms of insomnia can include fatigue, inability to focus or concentrate, poor memory, mood disturbances (for me: crabbiness), daytime sleepiness, low motivation or energy and increased errors or accidents. Insomnia can be a serious issue that could lead to health concerns such as high blood pressure, heart disease and diabetes.

How much sleep do I need? For information about your child's sleep recommendations, contact your provider. Adults need about seven to eight hours of sleep every night. Older adults may sleep less at night and take naps during the day because sleep patterns change for those more than 65 years of age.

How can I maximize my sleep? You should sleep only long enough to feel rested and then get out of bed. It's important to set up a schedule and go to sleep and wake up at the same time every day.

Sleep can't be forced. If unable to sleep after one hour, get out of bed and try again later.

Caffeinated products should only be used in the morning and alcohol should be avoided in the evening.

Your room should be dark, cool, quiet and free from reminders about work or things that cause you stress.

Exercise daily but not right before bed.

Computers, phones and e-readers give off light which can upset your sleep patterns and should be avoided right before bed.

Problems should be solved before going to bed and things that you need to remember the next day should be written down to avoid "worrying all night."

Avoid heavy meals before bed and instead eat a light snack or glass of warm milk.

Last but not least, relax before bed and develop a bedtime routine. Relaxation exercises such as focusing on relaxing all the muscles in your body one by one or deep breathing exercises may help you fall asleep.

Sleep medications may help with sleep but should only be used occasionally and not every night otherwise dependence can develop.

Why can't I sleep? Could it be stress, anxiety, depression, caffeine, alcohol, nicotine, pain, poor sleep habits or worrying about not sleeping? There are certain medical conditions that may cause sleepless nights due to symptoms or the medications used to treat these conditions.

Still can't sleep? Go talk to your provider, keep a sleep diary and get informed. You can start with http://www.webmd.com or familydoctor.org for more information on insomnia.

Sweet dreams. See you at the clinic.