Insomnia can be hard on the person experiencing it. Sometimes it is brought on by health issues and sometimes we just have difficulty sleeping. If the symptoms persist or seem to get worse please contact your health care provider.-MDA (By the way it’s 3:11 am)

By Brain & Spine Team 

We’ve all been there. You are wide awake at 3 a.m., your mind racing with a rising sense of panic about the difficult day ahead if you don’t fall back to sleep.

What you’re experiencing is a type of  insomnia, says sleep disorders specialist Harneet Walia, MD, DABSM, of Cleveland Clinic’s Sleep Disorders Center.

Many underlying health problems such as chronic pain, sleep apnea or acid reflex can cause insomnia. But if your difficulty in sleeping is not due to health problems, here are some tips that can help you get back to sleep.

  1. Stop watching the clock. Marking off the minutes only heightens your distress about being awake.
  2. Try relaxing your body to fall asleep. Working from your toes to your forehead, tightly tense each muscle group for five seconds, then relax. 
  3. If you can’t fall back to sleep within 20 minutes, get out of bed.  Use your “mind clock, ” Dr. Walia says, to estimate how long you’ve been awake. After 20 minutes of wakefulness, get up and leave your bedroom. “Don’t spend time in bed trying to fall asleep,” she says. “You probably  will start worrying about falling asleep and then learn to associate the bedroom with not sleeping well.”
  4. Find an uninteresting activity. Read something uninteresting. Listen to relaxing music. When you start to feel drowsy, go back to bed.

You also can adopt daytime habits…read more: http://health.clevelandclinic.org/2014/03/5-strategies-that-will-help-you-get-back-to-sleep

source: Cleveland Clinic’s Sleep Disorders Center

image: http://www.freedigitalphotos.net/

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