Sleep Intervention Techniques

Sleep deprivation strains both physical and mental health. People who have difficulty sleeping face many possible symptoms, including irritability, headaches, nausea and even psychosis. Long-term health problems linked to chronic sleep deprivation include heart disease, diabetes and mood disorders. People experiencing sleep difficulties should see their doctor to rule out any underlying physical health problems interfering with their ability to sleep. For many people, interventions such as behavioral changes can offer relief from insomnia.

Diet and Exercise

• Avoid caffeine, cigarettes and alcohol for several hours before bedtime as they can interfere with sleep. People who experience difficulty sleeping often consume caffeine during the day to stay awake, which impacts their sleep. Regular exercise can improve sleep but should be avoided during the last three waking hours. Refrain from eating large meals late into the evening as digestion interferes with the body's ability to fall asleep.

Environment

• The environment impacts people's ability to sleep. Sometimes making small changes to a bedroom can have a big impact on sleep quality. Noise can keep people awake. However, for people who are used to having background noise, the absence of familiar sounds can make sleeping difficult. A white noise machine can help people drown out background disturbances. The temperature of the room should be slightly cool. Bright lights should be dimmed or can be fixed with a sleep mask.

Cognitive Behavioral Therapy

• Cognitive behavioral therapy is a form of psychotherapy that teaches people ways to improve their sleep habits. Meeting with a therapist, patients learn to recognize how to change their thoughts and behaviors in a way that is likely to improve their ability to sleep. Strategies may include helping people to stop looking at their alarm clock or worrying about not being able to fall asleep. It also may help people reduce day time napping and to improve their sleep hygiene.

Medication

• Prescription medication may be helpful to some people who have occasional sleepless nights. There are several prescriptions available to help people who have difficulty falling asleep or difficulty staying asleep. Medications are usually prescribed on a short-term basis to reduce the risk of side effects and to prevent people from becoming dependent on them. Some over-the-counter sleep aids are available. Talk with your doctor about taking sleep aids to see if they may be right for you.