Sleep

What causes insomnia?

Insomnia can be caused by many things. Some triggers are menopause or health problems such as depression, anxiety, and sleep apnea.

Lack of sleep can be dangerous. It can affect your driving, make it difficult to remember things, and more. Some people even stop enjoying being with family and friends.

Learn more about insomnia.

How do I get started?

The key to getting more sleep is understanding your night time behaviors. Also, determine what your goals are and how you want to feel. Assess yourself and your situation to plan your path to better sleep.

Get started by looking at these tools.

Could a health coach help me?

Sometimes, we all need a little help as we’re working towards a goal. A health coach can be a valuable resource to help you determine your patterns and behaviors, set goals, and find new sleep strategies.

Learn more about Kaiser Permanente’s health coaching sessions.

How can I get better sleep?

Your overall health is affected by insomnia and extreme tiredness. Almost everyone experiences this at one point in their lives. There are tips and tricks for better sleep!

During the day:

• Wake up the same time every day (even on weekends)
• Only use your bedroom for sleep (no TV or working!)
• Get regular exercise — it’s a great remedy

At bedtime:

• Skip snacks
• Schedule relaxing evenings
• Try alternative relaxation tricks (guided imagery, meditation, and more)

Learn more about getting better sleep.

Should I take herbal remedies to help me sleep?

Herbal medicines and supplements such as melatonin and valerian are sold over-the-counter.

Talk with your doctor before taking any herbal medicines.

Relaxation for living and sleeping well

Cultivating Health(R) Relaxation for Living and Sleeping Well guides you through several relaxation exercises.

Find a quiet place where you will not be disturbed. Make yourself comfortable. Take slow, deep breaths. Listen and follow along:

• Introduction/welcome (script)
• Daytime relaxation (script)
• Affirmations (script)
• Progressive muscle relaxation (script)
• Relaxation for sound sleep (script)
• Surf sounds

Relaxation takes practice. The more you do it, the easier it will be to relax.

Should I take sleeping pills?

First, talk to your doctor. Sleeping pills can be effective tools when combined with behavioral changes.

Key points to remember:

• Sleeping medications are safest if you use them for a short time along with lifestyle changes.
• They may have side effects, such as daytime drowsiness and nausea.
• They may not work as well when your body gets used to it.
• You may have withdrawal symptoms when you stop taking the medicines.

 Learn more about taking sleeping pills for insomnia and if it’s right for you.

Looking for more?

• Solutions to a good night’s sleep
• If you’re a Kaiser Permanente Northwest member, talk with your doctor about a referral to the Chronic Insomnia Assessment Class
• Better Sleep podcast

Or try some apps developed by the Center for Behavioral Health Intervention Technologies, at Northwestern University’s Feinberg School of Medicine. They are free from Google Play, and include:

• Thought Challenger, to reinforce positive thoughts
• iCope, for encouraging and reassuring messages you create
• Purple Chill, for exercises on mindfulness, muscle relaxation, and visualization
• Slumber Time, to get a better night’s rest with a bedtime checklist, sleep diary, and customizable alarm
• Daily Feats, to help you incorporate worthwhile and productive activities into your day

Kaiser Permanente Northwest members can use myStrength. It’s a digital personalized program that includes interactive activities, in-the-moment coping tools, inspirational resources, and community support. You can track preferences and goals, current emotional states, and ongoing life events to improve your awareness and change behaviors.

You also can make an appointment with the Kaiser Permanente Northwest Mental Health Department. Call 503-249-3434 or 1-855-632-8280.