Insomnia in Women

Insomnia is having trouble falling and staying asleep. It can last from a single night to a few weeks. It can occur from time to time or be a chronic problem.

Signs & Symptoms

• Waking up during the night and not being able to get back to sleep.
• Waking up too early.
• Not getting enough sleep or getting poor quality sleep.
• Fatigue or feeling drowsy during the day because of lack of sleep.

Causes

• Too much caffeine or alcohol, or having it before bedtime.
• Changes in sleep/wake schedules, such as work shift changes and jet lag.
• Any problem that causes you to urinate during the night.
• Too much noise when you fall asleep, such as a snoring partner.
• Menopausal symptoms, such as hot flashes.
• Frequently taking long daytime naps.
• Side effects of some medicines, such as decongestants, corticosteroids, and stay-awake pills.
• Lack of physical exercise.
• Emotional stress, depression, anxiety.
• Posttraumatic Stress Disorder (PTSD).
• Fibromyalgia.
• Any condition, illness, injury, or surgery that causes pain and/or discomfort which interrupts sleep.
• Asthma, allergies, and early-morning wheezing.
• An overactive thyroid gland.
• Heart or lung conditions that cause shortness of breath when lying down.

Treatment

• Self-care and prevention measures.
• Treating the problem.
• Cognitive behavior counseling for long-term insomnia.
• Prescribed short-acting sleeping pills.

• Pain or discomfort due to illness or injury.
• The need to wake up to use the bathroom.
• Hot flashes.

Self-Care / Prevention

• Try to go to sleep and wake up at the same time each day.
• Avoid caffeine for 8 hours before bedtime. Caffeine is in coffee, tea, chocolate, soft drinks and energy drinks. Check labels for caffeine content in over-the-counter medicines.
• Avoid long daytime naps.
• Have no more than 1 alcoholic drink with or after dinner. Even though alcohol is a sedative, it can disrupt sleep. Check with your doctor about using any alcohol if you are taking medicines.