Ask the Expert: How do you get a good nights sleep?

According to the National Sleep Foundation: If you have difficulty falling asleep or staying asleep at night or wake up feeling tired, it could be insomnia.

Nearly everyone has. trouble sleepingEvery now and then, Americans have trouble sleeping.

To assist, Dr. Russell Rosenberg (a board-certified sleep specialist) offers some answers to your questions about insomnia.

What is insomnia?

According to the American Academy of Sleep Medicine (AASSM), insomnia can be defined as difficulty falling asleep, staying asleep, getting up too early, difficulty getting back sleep, or a lack of refreshing sleep.

Is it possible for all people to experience the same symptoms of insomnia?

Different people may experience insomnia differently. Some suffer from insomnia and wake up frequently in the middle of night. Others have difficulty falling asleep.

What can I do for my sleep?

Set a regular time and bedtime. Make sure you have a comfortable, dark and quiet environment for sleep. Make sure you have enough sleep time each night. “wind down”Before getting into bed. It can be difficult to fall asleep if you are doing work, watching TV or using the computer close to bedtime. Avoid watching violent news and other disturbing programs before bedtime.

What are some ways to get back to sleep if I wake up during the night?

Don’t look at the clock if you get up in the middle or late of the night. Don’t watch TV, use your phone or computer, as these technologies can stimulate the brain and make it difficult to fall asleep. Avoid drinking beverages containing caffeine or alcohol. You should relax.

What can I do to alleviate my insomnia during the day?

You can help both types of sleep by practicing good habits during the day. “I tell my patients to avoid caffeine after lunch,” stresses Rosenberg. Rosenberg recommends that you exercise regularly, but avoid intense exercise right before bedtime. You should also consult your doctor before beginning any exercise program.

If these suggestions are not helpful, what should I do?

If you have trouble sleeping, it is important to speak with your healthcare provider. Your healthcare professional can diagnose if you have insomnia and recommend treatment.

Where can you find more information about insomnia?

For more information on insomnia, please visit the National Sleep Foundation site at www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep.