K.N.O.W. Home Health

Patient Education: Insomnia

What It Is

Insomnia means having trouble falling asleep, staying asleep, or getting restful sleep. It can make you feel tired during the day, affect your mood, and make it hard to focus.

Causes and Risk Factors

Many things can cause insomnia, such as:

Stress, worry, or sadness
Poor sleep habits (like going to bed at different times every night)
Too much caffeine, nicotine, or alcohol
Certain medicines (like some for asthma or depression)
Pain or other health problems (like thyroid issues or breathing problems)
Shift work or changes in your daily schedule
Using screens (TV, phone, tablet) right before bed

You are more at risk if you are over age 60, a woman, have depression or anxiety, or have other chronic health conditions.

Signs and Symptoms

Trouble falling asleep (taking more than 30 minutes to fall asleep)
Waking up often during the night
Waking up too early and not being able to fall back asleep
Feeling tired or worn out during the day
Trouble focusing, remembering, or making decisions
Feeling cranky, anxious, or depressed

Early warning signs: Trouble sleeping for more than a few nights in a row, feeling more tired each day, and changes in mood.

Complications if Untreated or If Patient Does Not Follow Care Plan

Ongoing tiredness
Depression or anxiety getting worse
Poor work or school performance
More accidents or falls
High blood pressure, heart disease, or diabetes risk increasing

Treatment and Self-Care Measures

Keep a regular sleep schedule — go to bed and get up at the same time every day
Make your bedroom quiet, dark, and cool
Avoid caffeine, nicotine, and alcohol in the evening
Limit screen time before bed
Try relaxing activities before sleep (reading, warm bath, gentle stretches)
Get regular exercise, but not right before bedtime
Avoid heavy meals close to bedtime
Practice stress-reducing habits like deep breathing or meditation

Common Types of Medications

Prescription sleep medicines (like zolpidem or eszopiclone) — help you fall asleep faster; side effects may include dizziness, confusion, daytime sleepiness, and risk of falls
Over-the-counter sleep aids (like diphenhydramine) — may cause dry mouth, dizziness, or next-day drowsiness
Melatonin supplements — can help reset your body’s sleep cycle; may cause headache or nausea

Important: Use sleep medicine only as your doctor tells you, and not for longer than prescribed.

Dietary and Lifestyle Changes

Avoid caffeine after lunchtime
Drink plenty of water during the day, but limit fluids right before bed
Eat balanced meals with lean protein, fruits, vegetables, and whole grains
Avoid sugar-heavy snacks before bedtime

Safety Considerations

Be careful with driving or using machinery if you are tired
Watch for side effects from sleep medicines
Avoid mixing alcohol with sleep medications — this can be dangerous
Use night-lights to prevent falls if you get up during the night

Prevention and Maintenance Tips

Keep a sleep diary to track what helps and what doesn’t
Follow a bedtime routine every night
Get morning sunlight exposure to help set your body clock
Stay active and healthy during the day
Treat other health problems that can disturb sleep

When to Call for Help

Call your Home Health Agency or Doctor if:

Trouble sleeping lasts more than 2–3 weeks
You notice new symptoms like snoring loudly, waking up gasping, or restless legs
You have side effects from sleep medications

Call 911 or Go to the Emergency Room if:

You have chest pain, trouble breathing, sudden weakness, or confusion
You have thoughts of harming yourself or others
You faint or have a severe allergic reaction to medication

True or False Assessment

Instructions: Read each statement carefully. Answer True or False. Correct any that are False so the statement becomes true.

True/False: Insomnia only means you can’t fall asleep.
True/False: Stress, poor sleep habits, and some medicines can cause insomnia.
True/False: Waking up too early and not being able to fall back asleep is a sign of insomnia.
True/False: Drinking coffee at night can make insomnia worse.
True/False: Insomnia can lead to depression, accidents, and heart problems if untreated.
True/False: Melatonin is a natural supplement that can help some people sleep.
True/False: All sleep medicines can be used without a doctor’s advice.
True/False: Getting sunlight in the morning can help reset your body clock.
True/False: Using your phone right before bed helps you relax and sleep better.
True/False: Limiting screen time before bed can improve sleep.
True/False: Women and older adults are at higher risk for insomnia.
True/False: Keeping your bedroom cool, quiet, and dark can help with sleep.
True/False: Exercise should be avoided completely if you have insomnia.
True/False: Alcohol before bed is a good way to get deep, restful sleep.
True/False: Heavy meals right before bed can make insomnia worse.
True/False: Daytime naps should be avoided or kept short if you have insomnia.
True/False: A bedtime routine can signal your body it’s time to sleep.
True/False: Insomnia can cause trouble focusing and remembering things.
True/False: Some medical problems like thyroid disease can cause insomnia.
True/False: If you take sleep medicine, you should watch for dizziness and confusion.

ASSESSMENT of WELL-BEING INDIVIDUALIZED PATIENT HOMEWORK

Individualized Patient Questions

(These make sure the patient knows their own care plan)

What tests or evaluations has your doctor ordered to help find the cause of your insomnia? (Examples: sleep study, thyroid blood tests, mental health screening)
What were your test results, and what do they mean for your care?
What medications, if any, are you taking for your insomnia?
What dose and schedule do you take your sleep medicine on?
Have you noticed any side effects from your medicine?
What bedtime routine works best for you to relax before sleep?
What changes have you made to your diet or caffeine intake to help improve sleep?