Category: Diseases and injuries

Expert Advice to Sleep Well

This post provides insights into chronic insomnia, a condition characterized by persistent sleep difficulties affecting daytime function. It emphasizes identifying underlying medical issues and prioritizes lifestyle changes, or sleep hygiene, as initial treatment. Cognitive behavioral therapy for insomnia (CBT-I) is highlighted as an effective intervention, with online options available for convenience.

updated December 9, 2025

person sleeping on a couch
Sometimes getting a good night’s sleep can be a challenge.

 

(Affiliate links are used in this post.It costs nothing extra to shop through these links and this blog may earn a small commission, which funds its existence. )

What is Chronic Insomnia ?

Most of us have trouble sleeping occasionally, but if you persistently have difficulty with sleep, you may have a medical condition associated with sleep disturbances. These include

  • sleep apnea
  • restless legs syndrome
  • depression and/or anxiety
  • post-traumatic stress disorder

Some people have true chronic insomnia, meaning persistent sleep difficulty alone. There are various criteria to diagnose chronic insomnia but in general include

  • difficulty falling or staying asleep
  • at least 3 nights per week for at least 1-3 months
  • with impairment of daytime function, such as fatigue/sleepiness, poor concentration, irritability, school or work dysfunction

How is chronic insomnia managed ? 

First step in treatment of chronic insomnia as well as occasional difficulty sleeping  is identifying and treating any underlying medical issues that might contribute to poor sleep. In addition to the ones mentioned above these include

  • pain, of all kinds
  • heartburn (gastroesophageal reflux)
  • congestive heart failure
  • lung diseases like asthma  causes nighttime breathing difficulty
  • menopausal night sweats

Sleep specialists recommend non-drug management of chronic insomnia and reserve sleep medications for more resistant cases. 

 

Sleep Practices for Restful Nights

In this post I review options to improve our sleep. Daylight Saving Time can disrupt sleep, akin to jet lag. Chronic insomnia involves difficulty sleeping regularly, potentially linked to medical conditions. Treatment begins with addressing underlying issues and adopting sleep hygiene practices, such as exercise and routine. Cognitive Behavioral Therapy for Insomnia (CBT-I) is effective…

Keep reading

 

Sleep Hygiene Management

Experts recommend sleep hygiene , basically lifestyle changes, as the initial treatment.

For optimal sleep you should

  • Engage in regular exercise- moderate intensity , tai chi , yoga and low-impact aerobic exercise
  • Avoid evening large meals
  • Limit caffeine, tobacco and alcohol
  • Use the bedroom only to sleep and for sex
  • Maintain a regular bedtime-awake schedule
  • Avoid daytime naps
  • Avoid distracting stimuli at bedtime-watching television, using electronic devices, talking on the phone
  • Stay in bed only while sleep

How to dim the Lights

The light from electronic devices- clocks, thermostats, televisions, monitors-can disturb your sleep even after you turn off  your phone and tablets. This light can be blocked by stick on light blocking covers than can block out the majority of it.

Light from my clock made it hard for me to fall asleep before I discovered these products. With them I fall asleep easier, and can fall back asleep if I wake up.

Maintaining a regular schedule helps to set or reset your  sleep/wake cycle. So go to bed at the same time every night and wake up at the same time every morning.

However, if you can’t  sleep, rather than lie in bed awake, you should get up, do a non-stimulating activity, then return to bed when sleepy.

woman typing on a laptop keyboard.
Using a computer, laptop, or tablet before going to bed can impair sleep.

If you have persistent sleep loss, consider more intensive therapy by a professional.

Cognitive behavior therapy for insomnia , CBT-I , significantly improves chronic insomnia and daytime functioning and is recommended as first line therapy.

CBT-I combines cognitive therapy with sleep restriction, relaxation training and stimulus control.

Treatment typically requires 5-8 sessions conducted by a health professional trained in its use. Patients need to participate by keeping a sleep diary and writing down daily thoughts in a journal, while continuing with the sleep hygiene practices mentioned above.

person writing in a spiral notebook
Writing thoughts in a journal is often encouraged in cognitive behavioral therapy. (photo from the Lightstock.com collection)

Insomnia sufferers can also get help from an online web-based CBT-I, Sleep Healthy Using the Internet , SHUTi.

One study found 70% of those participating improved their sleep, compared with 43% who received education only.  If you  can’t find a trained therapist or don’t have time for office based therapy, this may be a good option.

 

 

 

SleepPhone by Acoustic Sheep

A physician, Dr. Wei-Shin Lai had trouble falling asleep after being awakened at night by calls from the ER. Her husband suggested listening to relaxing music to help her fall asleep.

She designed a comfortable headphone for her own use, and eventually started a company to make and sell them . You can try her SleepPhone  made by her company AcousticSheep.

Manage Stress, Learn to Relax

If you have occasional trouble sleeping due to stress,  relaxation techniques can help you.  Techniques include  meditation, yoga, imagery, abdominal breathing and muscle relaxation techniques . These can reduce tension and anxious thoughts that inhibit sleep onset and maintenance.

5 steps to manage stress and strain

A college graduate receives a gift certificate for a book, choosing a technical manual for his engineering career. This post reflects on the need for coping mechanisms for life’s stressors, sharing five essential steps to manage stress and strain. These steps include maintaining a routine, seeking social support, focusing on the positive, staying active, and…

Keep reading

 

 

The truth about alcohol and sleep

Think alcohol will help you sleep better ? Read this advice from a psychiatrist, Dr. Melissa Welby.

Everything You Need top Know About Sleep Apnea

Curious about sleep apnea? Dr. Deborah Burton offers this review of another common sleep problem.

Exploring the HEART of Health

I’d love for you to follow this blog. I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha

7 Steps to a Healthy Heart

This post is part of a series on heart health, covering heart anatomy, diseases, risk factors, symptoms, and ways to maintain heart health. It discusses types of heart disease, risk factors including genetics and lifestyle, symptoms indicating heart problems, and preventative measures such as quitting smoking, managing weight, and controlling stress.

This post is part of my HEART HEALTH series.

In the first post, I introduced you to the HEART, its anatomy, and how it works.

diagram of the human heart
Heart diseases affect any and sometimes multiple parts of the heart- the atria, ventricles, the valves, the aorta, the pulmonary artery and veins, the walls and the coronary arteries (not shown in this diagram. )

In the second post, we looked at ways the HEART can “break”.

7 important forms of HEART DISEASE.

  1. Congenital heart disease
  2. Cardiomyopathy
  3. Coronary artery disease/myocardial infarction ( heart attack)- the most common cause of death in the United States
  4. Congestive heart failure
  5. Sudden cardiac death
  6. Arrhythmia
  7. Hypertension
EKG tracing
In sudden cardiac death, the heart stops beating abruptly

In this post, we look at protecting our HEARTS from disease, disability, and death. 

What increases your risk of developing HEART disease?

There are 7 important risk factors for heart disease 

  1. smoking
  2. hypertension
  3. excess body weight
  4. sedentary lifestyle, too little physical activity
  5. high blood fats (cholesterol)
  6. high blood sugar (glucose)
  7. poor nutrition
complications of high blood pressure

Other risk factors cannot be changed. These include

gender– unfortunately males are somewhat more at risk, especially at younger ages.

age– our risk increases as our age does.

ethnicity– some ethnic groups have a higher risk. In the United States these are African Americans, Native Americans, Hispanics. These may be due to genetics, and/or social determinants of health.

Family history– This means a close relative, like a parent or sibling, who developed heart disease young, or less than 50 years old.

7 symptoms that may indicate a heart problem

  1. Chest pain– this is probably the most recognized heart disease symptoms, but is not unique to heart disease, nor is it always found in heart disease.
  2. Shortness of breath– especially if it occurs with minimal exertion, or if you find you have less tolerance for exertion.
  3. Palpitations– this means feeling like your heart is beating too fast, too hard, or at irregular intervals.
  4. Fatigue- especially if out of proportion to physical activity, if you tire more easily or quickly, or seem to have less energy than in the past
  5. Unexplained weight gain or swelling in the feet and legs
  6. Dizziness or lightheadedness when standing or walking, especially after exertion.
  7. Syncope, the medical term for fainting or passing out, especially if no other obvious cause (some people know they faint at the sight of blood, or with certain smells; that form of fainting is usually harmless, unless injured from falling)
plate of vegetables
taking blood pressure
blood pressure cuff, pill holder with medication
jogging trail sign

How to keep our hearts healthy

  1. Stop smoking– consider these  7 surprising reasons to be smoke free
  2. Control your weight– achieve  and stay at a healthy weight.6 steps to losing weight and gaining hope
  3. Be screened for diabetes and high cholesterol; if found, manage with your doctor’s supervision .10 Silent Signs of Diabetes
  4. Get more active, do some physical activity on a regular basis.Health lessons from the Women’s World Cup
  5. Eat less junk food,make healthier food choices. Learn easy ways to shop healthier from the American Heart Association
  6. Have your blood pressure checked regularly (ask your doctor how often). If you have hypertension,  follow your doctor’s management plan, which may include medication. Learn more from FamilyDoctor.org 
  7. Control and manage stress. Medical studies suggest that emotional stress can bring on cardiovascular disease. You can learn more from Dr. James Marroquin’s fascinating post.
PROVERBS 4:23- GUARD YOUR HEART
a wise saying, in more ways than one thanks to TriciaGoyer.com

Exploring the HEART of Health

I’d love for you to follow this blog. I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Medical stethoscope and heart on a textured background

Dr Aletha