Improving Sleep Quality

What is a recommended action if unable to sleep?

What is a recommended time frame for avoiding caffeine, nicotine, and alcohol before going to bed?

What is recommended in terms of exercise close to bedtime?

What is recommended regarding the sleeping environment?

Which type of medication may be used for severe insomnia symptoms?

What is the recommended duration of use for pharmacological management of insomnia?

What is a potential risk of using benzodiazepines for insomnia management?

Insomnia Management

If unable to sleep, a recommended action is to get out of bed and engage in a relaxing activity, such as reading or listening to soothing music, to avoid associating the bed with wakefulness.
To promote a good night's sleep, it is recommended to avoid caffeine, nicotine, and alcohol for at least 4-6 hours before bedtime.
Exercise close to bedtime is not recommended, as it can stimulate the body and interfere with sleep; instead, it is best to finish exercise a few hours before bedtime.
A sleep-conducive environment is recommended, which includes keeping the bedroom cool, quiet, and dark, and using a comfortable mattress and pillows.
For severe insomnia symptoms, sedative-hypnotic medications, such as benzodiazepines, may be used.
The recommended duration of use for pharmacological management of insomnia is typically limited to 7-10 days, as prolonged use can lead to dependence and withdrawal symptoms.
A potential risk of using benzodiazepines for insomnia management is the development of dependence and withdrawal symptoms, as well as rebound insomnia, which can occur when the medication is stopped.

Take this quiz to test your knowledge of non-pharmacological measures for improving sleep quality. Learn about establishing fixed sleep schedules, creating a comfortable sleep environment, and avoiding substances and activities that can disrupt sleep.