Do you have trouble falling asleep or staying asleep? Have you had non-refreshing sleep for at least a month? If you answered yes, then you may have insomnia.

Primary insomnia is not caused by any known mental or physical conditions. The main causes of this type are: caffeine, alcohol, stress and anxiety. When insomnia is caused by a medical condition it is called secondary insomnia. Many times, it is because of the insomnia symptom that forces people to seek medical help for their depression; depression can commonly cause secondary insomnia.

Symptoms of insomnia include a difficulty falling asleep on most nights. Many times insomniacs will feel tired throughout the day or even fall asleep throughout the day. Another characteristic is not feeling rested or refreshed when you wake up in the morning. Also, many insomniacs wake up multiple times throughout the night.

Chronic insomnia tends to run in families and have a psychological or emotional basis. Causes and effects do tend to become unclear since insomnia can also cause emotional problems. Also, it is difficult to tell if chronic insomnia is a symptom of another physical or psychological disorder or if it is the primary condition. Chronic insomnia can also be caused by fibromyalgia, epilepsy, hypertension, Alzheimer’s, and other medical problems.

There are many different insomnia treatments these days. The first one is to avoid caffeine, alcohol or nicotine before bedtime. One should also not take naps throughout the day. Eating at regular times each day and avoiding large meals at night should help. Getting some exercise at least two hours before sleep will help as well. Trying to keep a routine, including a particular bedtime, will be beneficial too. Your sleeping conditions should be kept comfortable. Only use the bed for sleep and sex. Before going to sleep, do something relaxing such as taking a bath or reading. This will help taking your mind off of issues that could prevent you from sleeping.

If you are having problems sleeping still, try keeping a journal. A journal will help get your worries off of your mind by listing them on paper to deal with later. Do not use the computer or watch TV before bed since it can be overly stimulating. If you cannot fall asleep within thirty minutes, then go to another room and take on a quiet activity until you are sleepy again. Once you feel tired again, then you can attempt sleep once more.

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