Do you Have difficulty falling asleep Awake during

Do you… • Have difficulty falling asleep? • Awake during sleep and have trouble getting back to sleep? • Awake too early? • Feel un-refreshed upon waking? • Have daytime irritability, drowsiness, anxiety or reduced productivity?

Then you may have insomnia!

There are Two Types of Insomnia Temporary Insomnia Last 2 – 3 weeks and caused by: • Single stressful event • Period of emotional distress • Illness • Temporary pain • Disturbances in sleeping environment

Chronic Caused by: • Depression or anxiety • Underlying medical condition • Stimulates such as caffeine or nicotine • Acute or chronic stress • Chronic pain • Medications • Poor sleep habits • Upset in normal sleeping pattern

Is being tired just a part of college? • College students who have difficulty falling asleep are the largest group of the growing community with sleep disorders - 77 percent - according to a national study. • The results, according to a 2002 National Sleep Foundation "Sleep in America Poll, " found overall sleep habits have remained consistent, but there is a trend toward less sleep; 24 percent of adults polled reported sleeping less than they feel they need.

• College students often face insomnia because of the varying sleep schedules between weeknights and weekend nights. • Sunday is "insomnia night" and Mondays can be problematic while the body is trying to readjust to the weekday sleep schedule, he said. Wednesday is the most efficient day of the week for sleeping.

How do I know if I’m just tired or have insomnia? • Insomnia is not a disease, and no specific test can diagnose it. In addition normal sleep differs for each individual. Since so much poor quality sleep is related to an underlying cause, start with an evaluation of your health and sleep history. Discuss your medical history and any current medical problems or meds with your doctor.

What will a doctor do? • Sleep history: your doctor can learn a lot about your insomnia and its causes by assessing your sleep history • Sleep Diary: You may be asked to keep a sleep diary for one or two weeks to document your sleep patterns • Psychological and psychiatric assessment: If your symptoms point to mental health concerns such as depression or anxiety you may be referred.

Solutions a Doctor May Try There a number of things a doctor or psychologist may do to treat your insomnia. Treatments vary from mediation to behavior therapy.

What can I do myself to help with insomnia?

Dietary Choices • Avoid Caffeine: The effects of caffeine ( a stimulant) can last up to 20 hours, so some people can have disrupted sleep even with morning coffee. Black and green tea, cocoa, chocolate and some soda also contain caffeine.

What should I eat? • High carbohydrate foods • Eating a slice of bread or crackers before bedtime can significantly increase levels of serotonin which is known to reduce anxiety and promote sleep

Lifestyle options • A steady eating and sleeping schedule combined with caffeine avoidance • Counseling • Relaxation tapes

• Reduce stress which can help with insomnia • Epsom-salt baths: take a 15 – 20 minutes hot epsom salt bath. One to two cups of epsom salt in a hot bath acts as a muscle relaxant • Quit smoking