What are the ways to improve the quality of sleep?

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Insomnia makes it difficult to fall asleep. Health problems may also lead to problems sleeping and insomnia:

1. Pregnancy.
2. Physical pain or discomfort.
3. Waking up at night to use the bathroom, is common in men with enlarged prostate.
4. Sleep apnea.
5. With age, sleep patterns tend to change. Many people find that aging causes them to have a harder time falling asleep and that they wake up more often.

Caffeine and alcohol at night. If you do not exercise, starting regular exercise might help you sleep better. If you are depressed or anxious, talk to your doctor to see if relaxation techniques can help, if medication might be helpful, or if seeing a mental health provider is best. If you are suffering from bouts of insomnia, take heart. Most people can return to more normal sleep patterns when they make simple changes in their lifestyle or habits. The most common complaints or symptoms in people with insomnia are:

1. Trouble falling asleep on most nights.
2. Feeling tired during the day or falling asleep during the day.
3. Not feeling refreshed when you wake up.
4. Waking up several times during sleep.
5. People who have insomnia are sometimes consumed by the thought of getting enough sleep. But the more they try to sleep, the more frustrated and upset they get, and the harder sleep becomes.

Lack of restful sleep can:

1. Make you tired and unfocused, so it is hard to do daily activities.
2. Put you at risk for auto accidents. If you are driving and feel sleepy, pull over and take a break.

Exams and tests:

1. Your healthcare provider will do a physical exam and ask about your current medicines, drug use, and medical history. Usually, these are the only methods needed to diagnose insomnia.

Treatment:

1. Not getting 8 hours of sleep every night does not mean your health is at risk. Different people have different sleep needs. Some people do fine on 6 hours of sleep a night. Others only do well if they get 10 to 11 hours of sleep a night.
2. Treatment often begins by reviewing any medicines or health problems that may be causing or worsen insomnia, such as enlarged prostate gland or any other medical condition, causing men to wake up at night to urinate.
3. Pain or discomfort from muscle, joint, or nerve disorders, such as arthritis and Parkinson's disease.
4. Other medical conditions, such as acid reflux, allergies, and thyroid problems.
5. Mental health disorders, such as depression and anxiety.
6. You should also think about lifestyle and sleep habits that may affect your sleep. This is called sleep hygiene. Making some changes in your sleep habits may improve or solve your insomnia.
7. Some people may need medicines to help with sleep for a short period. But in the long run, making changes in your lifestyle and sleep habits is the best treatment for problems with falling and staying asleep.
8. Most over-the-counter (OTC) sleeping pills contain antihistamines. These medicines are commonly used to treat allergies. Your body quickly becomes used to them.
9. Sleep medicines called hypnotics can be prescribed by your provider to help reduce the time it takes you to fall asleep. Most of these can become habit-forming.
10. Medicines used to treat anxiety or depression can also help with sleep.
11. Different methods of talk therapy, such as cognitive behavioral therapy for insomnia (CBT-I), may help you gain control over anxiety or depression.

Outlook (prognosis):

1. Most people can sleep by practicing good sleep hygiene.

I hope this helps.