Adequate sleep, like regular exercise and a good diet, is an important feature of a healthy life style. Young adults need between 6 1/2 - 8 hours of continuous sleep daily. An estimated 1 in 3 adults every year in the U.S. obtain too little rest because they have trouble falling or staying asleep at least some of the time.

College students have erratic schedules and often believe if they sleep 4-5 hours a night, then take several naps during the day, that this will suffice. This is false. Although it does not matter whether we sleep at night or during the day, to be effective sleep needs to be continuous.

How do you define "insomnia?"

If one takes more than 30-45 minutes to get to sleep, wakes up many times during the night, wakes up very early and cannot get back to sleep, or doesn't feel refreshed after a night's rest, he/she is said to have insomnia. Insomnia may impair a person's ability to perform normal activities, especially if it occurs more than 2 days in succession.

What causes insomnia?

Changes in sleep patterns because of different work hours or travel.
Depression, anxiety, worries, or stress.
Use of caffeine or other stimulants
Use of alcohol or other sedatives which are depressants of the central nervous system but can alter normal sleep patterns, especially if used long-term.
Sleeping or napping during the day.
How is it diagnosed?

Your provider will ask you questions about the above symptoms, the above causes, plus:

• your normal sleep schedule
• use of any medications or "street" drugs
• eating habits
• your emotional and physical condition
• you and your family's medical and psychiatric history

How is it treated?

If indicated, your provider will prescribe treatment for any underlying medical disorder. Next, he/she may recommend relaxation techniques, changes in diet, and a lifestyle that includes regular aerobic exercise. If caffeine, alcohol, or other drugs are part of the problem, treatment includes discontinuing these substances. Sometimes counseling is recommended to help resolve underlying emotional problems.

What can be done to prevent insomnia?

• Set a standard time to wake up, regardless of how much sleep you got the night before.
  If you are unable to fall asleep in 30-45 minutes, get up and go to another room. Stay up until you feel sleepy, then return to bed.
• Read a book until drowsy.
• Avoid daytime naps.
• Take a very warm shower or bath just before bedtime.
• Sleep in a darkened room.
• Avoid worrying over a night or two of poor sleep.
• Do some aerobic exercise each day. Exercise at least three hours before going to bed -- the stimulation may keep you awake.