Primary Insomnia
Alternate Names : Chronic Insomnia, Insomnia - Psychophysiological (Learned)
Primary Insomnia Treatment
Nonspecific measures to induce sleep (sleep hygiene):
- Using the bed only for sleep and sex
- Going to bed at the same time every night
- No daytime napping
- No caffeine, alcohol, or nicotine
- Eliminating the conditioned anxiety that comes with trying to sleep, often by doing things like reassuring yourself that you will sleep and distraction
- Maintain comfortable sleeping conditions
- Eat at regular times daily; avoid large meals near bedtime
- Exercise early in the day
- If you are not asleep after 5-10 minutes in bed, simply get up and do something else; sometimes changing to another room is helpful; this can also help reduce anxiety about falling asleep
- Practice evening relaxation routines, such as progressive muscle relaxation or meditation
If the above recommendations are followed and the person continues to have insomnia, medications including benzodiazepines can be used. However, sleep medications should not be prescribed for more than 2 weeks because tolerance and withdrawal may occur. This can make sleeping even more difficult when the drug is stopped.
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