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Health Team

Doctors Give Advice on How to Beat Insomnia

Posted January 15, 2008

About one in 10 people in America have chronic insomnia – a condition that costs the nation's economy $30 billion a year in lost productivity, the National Sleep Institute estimates.

Mary Dischert reports the problem commonly suffered by chronic-insomnia sufferers: She can fall asleep but cannot stay asleep.

"I wake up many times during the night. I never get a continuous night's sleep," Dischert said. "I wake up nine or 10 times during the night, and my sleep is continuously interrupted."

Insomnia can lead to depression, a weakened immune system, memory loss, cardiovascular disease and increased weight gain.

Dischert takes a prescription sleep medication, but said she does not want to stay on it – something with which doctors agree.

Changing your habits, such as your wake-up time, is a more effective course of action, doctors said.

"Having a stable daytime awakening is very important in keeping your body's time clock fixed, and that's critical," Dr. Joseph Ojile, a sleep specialist at the St. Louis University of Medicine, said.

Those who lack sleep should go to bed at the same time each night, Ojile said. They should also avoid watching television, listening to the radio or even reading while in bed, he said.

"Those tasks should be done elsewhere, so that your bed is the cue to go to sleep," Ojile said.

You should also avoid exercise less than four hours before bedtime. Do not drink caffeine or alcohol before going to bed.

Lying in bed awake for long periods is another often unexpected problem, Ojile.

"If that individual is lying in bed for, say, eight or 10 hours but only sleeping five, their sleep becomes very inefficient," he said. "Their body gets used to lying in bed and not sleeping."

At the sleep center in St. Louis where Ojile works, patients are told to sleep for only a few hours until their sleep duration improves. Then doctors lengthen their sleep time by hour at a time.

Chronic insomnia is a problem worth tackling with the help of professionals, Ojile urged, because sleep – or the lack of it – affects every aspect of our health.

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  • What The Deuce Jan 17, 2008

    I suffered from insomnia for 11 years, and it wasnt until I lost about 40lbs and started exercising that it went away.

  • XLAW Jan 16, 2008

    What I'm not reading in the story is any reference to sleep apnea.

  • LovinMyLife Jan 16, 2008

    I also had a problem and my neurologist suggested this book that is really helpful. It talks about the same things in this aritcle. The book is called No More Sleepless Nights and the author is Hauri. I highly recomend this. It explains about sleep and was to over come insomnia

  • whatelseisnew Jan 16, 2008

    jimbo56

    Be careful, you might have just been really tired from traveling. When I travel, the first night sleep I could basically sleep on a pile of rocks and not turn over.

  • jimbo56 Jan 16, 2008

    Like the lady in the story, I too get up often throughout the night. I believe though that as I've gotten older, I just need a new, softer mattress. Last fall, we were at my daughter's soccer tournament and the hotel we stayed in had "Tempurpedic" mattresses. I had a great night of sleep. So much so that my wife said she checked to see if I was still breathing in the middle of the night since I hadn't moved! I just need some money now!

  • methinks Jan 16, 2008

    Having suffered this for years now It is second nature to me. I go about 2-3 weeks with lack of sleep, then sleep for a day and a half to catch up. And those tricks he stated don't work for everyone. I sit up on the couch reading when I can't sleep and I can stay up to 3 or 4 in the morning and still not be sleepy. I am tired, but not sleepy. Staying up 24-36 hours is easy for me.

  • Deleted Jan 16, 2008

    It's 2 in the morning and Im still awake. I have terrible insomnia. I am SO tired but the minute I lay down my eyes pop wide open. :(