Table of ContentsView AllTable of ContentsSleep ProblemsCommon CausesHome RemediesDiagnosis and Treatment
Table of ContentsView All
View All
Table of Contents
Sleep Problems
Common Causes
Home Remedies
Diagnosis and Treatment
Christopher Ames / Getty Images
What are the reasons why you can’t sleep? Are there tried-and-true ways to help you to sleep better tonight? What should you do if you have tried everything, including home remedies, and it just isn’t working? Let’s explore these issues and discover the help you need to sleep.
2:13How to Get a Better Night of Sleep
2:13
How to Get a Better Night of Sleep
What Is Wrong With My Sleep?
We have an expectation of perfect sleep; that we will crawl into bed, fall asleep within minutes, sleep without interruption and awaken fully refreshed and ready to start our day. But is this a reasonable standard?
Children are often hailed as a model of perfect sleep because (for the most part) they are able to do just what we’ve described. As we mature, our bodies change and our sleep seems to likewise deviate from the ideals of childhood.
As a result, we may not enjoy the sleep we knew in our youth. Indeed, even the timing of our sleep may shift. Those who are later on in years often find themselveswaking early, unable to stay asleep as they once did.
Some of our expectations regarding our sleep might be slightly misguided. As an example, the thought that we will fall asleep almost immediately upon retiring to our beds may be improper. It should normally occur in less than 15 to 20 minutes, but it may take longer as we get older.
In fact, people who fall asleep in less than five minutes may be “pathologically sleepy.” This means that they are so sleepy that they fall asleep quicker than might be normal. In some cases, this ability tofall asleep quickly—and enter rapid eye movement (REM) sleep quickly—can be seen in excessive daytime sleepiness that might occur in sleep deprivation ornarcolepsy.
Some sleep researchers believe that it might be normal to be awake some during the night. (The fact that you sleep straight through the night without budging may again be a sign of inadequate time spent sleeping and increased sleep pressure.) This phenomenon of being awake at night is called “quiet wakefulness” and is often observed when the sleep habits of non-Western cultures are studied.
When people sleep in a group in close quarters, there is more time spent awake during the night. This makes sleep a more fluid concept. Time may be spent chatting, eating a snack or engaging others around you. In history, fragmented sleep with periods of wakefulness in the middle of the night was common, reflected in the midnight adventures seen in the plays of Shakespeare, for example.
It actually may benormal to wake upat night. When we find ourselves waking in the night, no matter the cause, we may conclude that something is wrong. If there are no consequences in daytime function, however, this may not be the case.
It is normal to wake to roll over, adjust the covers, respond to noise, and maybe even to get up to urinate. (Waking to go to the bathroom is so common as we get older that you would be hard-pressed to call it “abnormal.")
Many people get back to sleep easily and are unaffected. The problem begins when our poor sleep compromises our lives. If difficulty falling or staying asleep at night begins to have consequences, there is a motivation to seek the cause.
Is Sleeping Naked Good for Your Body?
Common Causes of Difficulty Sleeping and Insomnia
When we find ourselves lying awake, watching the minutes tick past in the red light of our alarm clocks, the desperation to sleep quickly escalates. There are many reasons this could occur, and getting to the bottom of it may require some reflection on your situation.
The most common reason why you can’t sleep is also the most obvious: you are nottired. Your desire to sleep will be greatly diminished if you are trying to sleep at the wrong time. Imagine lying down three hours before your normal bedtime. The chance of you being able to fall right to sleep is pretty slim.
This has to do with thecircadian rhythmof our bodies. This system helps to coordinate our activities, including our desire for food and sleep, to the external environment. Problems with the timing of sleep may occur in the circadian rhythm sleep disorders, as well as in temporary conditions like jet lag.
A very common cause of difficulty sleeping relates to stress and the intrusion of stimulating substances and activities. You may have trouble falling asleep the night before a big test or presentation.
In periods of emotional stress, such as after the death of a loved one, you may also have trouble sleeping. This is calledacute insomnia. It usually passes when these stressors resolve.Similarly, stimulants such as caffeine and evennicotinecan disrupt your sleep.
You may be surprised to learn that exposure tolight at night—such as from a television or computer screen—might make it difficult for some people to fall asleep. Additionally, late-night aerobic exercise might rev you up and provoke insomnia.
For those who have chronic insomnia, the bedroom space may become a trigger for insomnia through conditioning. Thesleep environmentis meant to be comfortable and facilitate sleep. It should becool, quiet, and free of distractions. Ideally, you would not allow a television or pets in your bedroom. Bed partners may be disruptive and some people choose to maintain separate sleep spaces for this reason.
Another common cause of difficulty falling asleep is the activities that precede your bedtime. If you eat or drink too late, you may suffer from heartburn or frequent nighttime trips to the bathroom.
There are generalguidelines to improve sleep, known as sleep hygiene.Many of these are meant to reinforce positive sleep habits:
Finally, there are medical conditions that might be keeping you from sleeping well at night, including heartburn or pain.There are also multiplesleep disordersthat might cause difficulty sleeping. Some of these include:
Whether or not you suffer from one of these conditions, you may be interested in learning about some of the treatment options if you find yourself struggling to sleep at night.
What Causes Sleep Anxiety and How Can You Cope?
Home Remedies When You Can’t Sleep
The first task to sleep better at night is to improve yoursleep hygiene, which refers to following the guidelines for better sleep. These steps may initially seem straightforward, but because they involve modifying your behaviors in relation to your sleep, they can be challenging. If you have mastered these changes, you may be compelled to look at other options.
For those who have difficulty with insomnia, there are a handful of options to help you sleep. One treatment option issleep restriction. This involves limiting the amount of time that you spend in bed (often to 7-8 hours) so that the time you are there you are more likely to spend asleep. It can also be useful to observe a behavioral change called stimulus control. Stimulus control helps break the association between your bedroom and not being able to sleep.
There are other non-medication options that might be helpful. Some people find benefit with the use ofaromatherapy, although research studies may not support its use. Various relaxation techniques, including the use of biofeedback andbreathing techniques, may also establish a connection between your mind and body. This can be incorporated into your bedtime rituals and make it easier to relax and transition into sleep.
Finally, you may find yourself turning to over-the-counter medications to help your sleep. One of the most common is a naturally occurring hormone calledmelatonin. It is sold in many pharmacies and herbal supplement stores. It can be highly effective if you have insomnia related to a poorly timed circadian rhythm. As it has a low risk of major side effects (the most frequent is sleepiness), it might be an option to consider.Other herbal supplements (such as valerian root) do not have a lot of research supporting their efficacy.
If you still struggle to sleep, you may be compelled to look at other options, including seeing a sleep specialist.
Does Warm Milk Help You Sleep?
Serious Professional Help for Difficulty Sleeping
There arediagnostic teststhat can be helpful for assessing your sleep problems, with special tests for insomnia. It may be helpful to keep asleep logor use anactigraph(like a fitness tracker) to track your sleep patterns.Further testing with an overnight sleep study called a polysomnogram can also be helpful to identify sleep apnea or restless legs syndrome as potential contributors to insomnia.
The other benefit of speaking with a healthcare professional is that you can discuss the use ofsleeping pills. There are two major classes of prescription medications that can help you sleep:benzodiazepinesand nonbenzodiazepines. The list of sleeping pills is long and includes drugs like Ambien, Lunesta, Sonata, Trazodone, Belsomra, and others. These should not be used longer than a few weeks and if insomnia persists, you may want to seek other treatment. In particular, you can ask for a referral to a psychologist who might be able to teach youcognitive behavioral therapy for insomnia (CBTI)techniques.
Do Women Need More Sleep Than Men?
A Word From Verywell
This is a very serious matter, as the consequences of poor sleep can undermine your health and sleep deprivation may even lead to yourdeath. There are serious symptoms andphysical effectsof sleep deprivation, including hallucinations and not being able tostay awake.For all these reasons—and more—it is absolutely worthwhile to get the help that you need in order to sleep well and wake refreshed.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Chaput JP, Dutil C, Sampasa-Kanyinga H.Sleeping hours: what is the ideal number and how does age impact this?.Nat Sci Sleep. 2018 Nov;10:421-430. doi:10.2147/NSS.S163071Cooke JR, Ancoli-Israel S.Normal and abnormal sleep in the elderly.Handb Clin Neurol. 2012 Jan;98:653-665. doi:10.1016/B978-0-444-52006-7.00041-1Zolovska B, Shatkin J.Key differences in pediatric versus adult sleep.Encyclopedia of Sleep. 2013;1(1):573-578. doi:10.1016/B978-0-12-378610-4.00496-4Droogleever Fortuyn HA, Fronczek R, Smitshoek M, et al.Severe fatigue in narcolepsy with cataplexy: Severe fatigue in narcolepsy with cataplexy.Journal of Sleep Research. 2012 Aug;21(2):163-169. doi:10.1111/j.1365-2869.2011.00943.xGrønli J, Rempe MJ, Clegern WC, Schmidt M, Wisor JP.Beta EEG reflects sensory processing in active wakefulness and homeostatic sleep drive in quiet wakefulness.J Sleep Res. 2016 Jan;25(3):257-268. doi:10.1111/jsr.12380Kim MJ, Lee JH, Duffy JF.Circadian rhythm sleep disorders.J Clin Outcomes Manag. 2013 Nov;20(11):513-528.Kyle S, Miller C, Rogers Z, Siriwardena A, MacMahon K, Espie C.Sleep restriction therapy for insomnia is associated with reduced objective total sleep time, increased daytime somnolence, and objectively impaired vigilance: implications for the clinical management of insomnia disorder.Sleep. 2014 Feb;37(2):229-237. doi:10.5665/sleep.3386Vargas I, Nguyen A, Muench A, Bastien C, Ellis J, Perlis M.Acute and chronic insomnia: what has time and/or hyperarousal got to do with it?.Brain Sciences. 2020 Jan;10(2):71. doi:10.3390/brainsci10020071Ogeil R, Phillips J.Commonly used stimulants: sleep problems, dependence and psychological distress.Drug and Alcohol Dependence. 2015 Aug;153:145-151. doi:10.1016/j.drugalcdep.2015.05.036Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021 Jan;25(1). doi:10.1007/s11325-020-02284-xVico-Romero J, Cabré-Roure M, Monteis-Cahis R, Palomera-Faneges E, Serra-Prat M.Prevalencia de trastornos del sueño y factores asociados en pacientes hospitalizados.Enfermería Clínica. 2014 Aug;24(5):276-282. doi:10.1016/j.enfcli.2014.05.002Pavlova M, Latreille V.Sleep disorders.The American Journal of Medicine. 2019 Oct;132(3):292-299. doi:10.1016/j.amjmed.2018.09.021McGowan SK, Behar E.A preliminary investigation of stimulus control training for worry: effects on anxiety and insomnia.Behav Modif. 2012 Sep;37(1):90-112. doi:10.1177/0145445512455661Riemann D, Baglioni C, Bassetti C, et al.European guideline for the diagnosis and treatment of insomnia.J Sleep Res. 2017 Sep;26(6):675-700. doi:10.1111/jsr.12594Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018 Jan;175(16):3190-3199. doi:10.1111/bph.14116Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020 Oct;25(1).1-26. doi:10.1177/2515690X20967323Smith M, McCrae C, Cheung J, et al.Use of actigraphy for the evaluation of sleep disorders and circadian rhythm sleep-wake disorders: an american academy of sleep medicine clinical practice guideline.Journal of Clinical Sleep Medicine. 2018 Jul;14(07):1231-1237. doi:10.5664/jcsm.7230Na G, Choi S, Joo E, Hong S.Objective sleep quality in subjects with restless legs syndrome versus with psychophysiological insomnia: polysomnography and cardiopulmonary coupling analysis.J Sleep Med. 2015 Jun;12(1):13-17. doi:10.13078/jsm.15003U.S. Department of Health and Human Services.Your guide to healthy sleep.Waters F, Chiu V, Atkinson A, Blom JD.Severe sleep deprivation causes hallucinations and a gradual progression toward psychosis with increasing time awake.Front Psychiatry. 2018 Jul;9:303. doi:10.3389/fpsyt.2018.00303Additional ReadingKryger, MHet al. “Principles and Practice of Sleep Medicine.“Elsevier, 6th edition.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Chaput JP, Dutil C, Sampasa-Kanyinga H.Sleeping hours: what is the ideal number and how does age impact this?.Nat Sci Sleep. 2018 Nov;10:421-430. doi:10.2147/NSS.S163071Cooke JR, Ancoli-Israel S.Normal and abnormal sleep in the elderly.Handb Clin Neurol. 2012 Jan;98:653-665. doi:10.1016/B978-0-444-52006-7.00041-1Zolovska B, Shatkin J.Key differences in pediatric versus adult sleep.Encyclopedia of Sleep. 2013;1(1):573-578. doi:10.1016/B978-0-12-378610-4.00496-4Droogleever Fortuyn HA, Fronczek R, Smitshoek M, et al.Severe fatigue in narcolepsy with cataplexy: Severe fatigue in narcolepsy with cataplexy.Journal of Sleep Research. 2012 Aug;21(2):163-169. doi:10.1111/j.1365-2869.2011.00943.xGrønli J, Rempe MJ, Clegern WC, Schmidt M, Wisor JP.Beta EEG reflects sensory processing in active wakefulness and homeostatic sleep drive in quiet wakefulness.J Sleep Res. 2016 Jan;25(3):257-268. doi:10.1111/jsr.12380Kim MJ, Lee JH, Duffy JF.Circadian rhythm sleep disorders.J Clin Outcomes Manag. 2013 Nov;20(11):513-528.Kyle S, Miller C, Rogers Z, Siriwardena A, MacMahon K, Espie C.Sleep restriction therapy for insomnia is associated with reduced objective total sleep time, increased daytime somnolence, and objectively impaired vigilance: implications for the clinical management of insomnia disorder.Sleep. 2014 Feb;37(2):229-237. doi:10.5665/sleep.3386Vargas I, Nguyen A, Muench A, Bastien C, Ellis J, Perlis M.Acute and chronic insomnia: what has time and/or hyperarousal got to do with it?.Brain Sciences. 2020 Jan;10(2):71. doi:10.3390/brainsci10020071Ogeil R, Phillips J.Commonly used stimulants: sleep problems, dependence and psychological distress.Drug and Alcohol Dependence. 2015 Aug;153:145-151. doi:10.1016/j.drugalcdep.2015.05.036Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021 Jan;25(1). doi:10.1007/s11325-020-02284-xVico-Romero J, Cabré-Roure M, Monteis-Cahis R, Palomera-Faneges E, Serra-Prat M.Prevalencia de trastornos del sueño y factores asociados en pacientes hospitalizados.Enfermería Clínica. 2014 Aug;24(5):276-282. doi:10.1016/j.enfcli.2014.05.002Pavlova M, Latreille V.Sleep disorders.The American Journal of Medicine. 2019 Oct;132(3):292-299. doi:10.1016/j.amjmed.2018.09.021McGowan SK, Behar E.A preliminary investigation of stimulus control training for worry: effects on anxiety and insomnia.Behav Modif. 2012 Sep;37(1):90-112. doi:10.1177/0145445512455661Riemann D, Baglioni C, Bassetti C, et al.European guideline for the diagnosis and treatment of insomnia.J Sleep Res. 2017 Sep;26(6):675-700. doi:10.1111/jsr.12594Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018 Jan;175(16):3190-3199. doi:10.1111/bph.14116Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020 Oct;25(1).1-26. doi:10.1177/2515690X20967323Smith M, McCrae C, Cheung J, et al.Use of actigraphy for the evaluation of sleep disorders and circadian rhythm sleep-wake disorders: an american academy of sleep medicine clinical practice guideline.Journal of Clinical Sleep Medicine. 2018 Jul;14(07):1231-1237. doi:10.5664/jcsm.7230Na G, Choi S, Joo E, Hong S.Objective sleep quality in subjects with restless legs syndrome versus with psychophysiological insomnia: polysomnography and cardiopulmonary coupling analysis.J Sleep Med. 2015 Jun;12(1):13-17. doi:10.13078/jsm.15003U.S. Department of Health and Human Services.Your guide to healthy sleep.Waters F, Chiu V, Atkinson A, Blom JD.Severe sleep deprivation causes hallucinations and a gradual progression toward psychosis with increasing time awake.Front Psychiatry. 2018 Jul;9:303. doi:10.3389/fpsyt.2018.00303Additional ReadingKryger, MHet al. “Principles and Practice of Sleep Medicine.“Elsevier, 6th edition.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Chaput JP, Dutil C, Sampasa-Kanyinga H.Sleeping hours: what is the ideal number and how does age impact this?.Nat Sci Sleep. 2018 Nov;10:421-430. doi:10.2147/NSS.S163071Cooke JR, Ancoli-Israel S.Normal and abnormal sleep in the elderly.Handb Clin Neurol. 2012 Jan;98:653-665. doi:10.1016/B978-0-444-52006-7.00041-1Zolovska B, Shatkin J.Key differences in pediatric versus adult sleep.Encyclopedia of Sleep. 2013;1(1):573-578. doi:10.1016/B978-0-12-378610-4.00496-4Droogleever Fortuyn HA, Fronczek R, Smitshoek M, et al.Severe fatigue in narcolepsy with cataplexy: Severe fatigue in narcolepsy with cataplexy.Journal of Sleep Research. 2012 Aug;21(2):163-169. doi:10.1111/j.1365-2869.2011.00943.xGrønli J, Rempe MJ, Clegern WC, Schmidt M, Wisor JP.Beta EEG reflects sensory processing in active wakefulness and homeostatic sleep drive in quiet wakefulness.J Sleep Res. 2016 Jan;25(3):257-268. doi:10.1111/jsr.12380Kim MJ, Lee JH, Duffy JF.Circadian rhythm sleep disorders.J Clin Outcomes Manag. 2013 Nov;20(11):513-528.Kyle S, Miller C, Rogers Z, Siriwardena A, MacMahon K, Espie C.Sleep restriction therapy for insomnia is associated with reduced objective total sleep time, increased daytime somnolence, and objectively impaired vigilance: implications for the clinical management of insomnia disorder.Sleep. 2014 Feb;37(2):229-237. doi:10.5665/sleep.3386Vargas I, Nguyen A, Muench A, Bastien C, Ellis J, Perlis M.Acute and chronic insomnia: what has time and/or hyperarousal got to do with it?.Brain Sciences. 2020 Jan;10(2):71. doi:10.3390/brainsci10020071Ogeil R, Phillips J.Commonly used stimulants: sleep problems, dependence and psychological distress.Drug and Alcohol Dependence. 2015 Aug;153:145-151. doi:10.1016/j.drugalcdep.2015.05.036Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021 Jan;25(1). doi:10.1007/s11325-020-02284-xVico-Romero J, Cabré-Roure M, Monteis-Cahis R, Palomera-Faneges E, Serra-Prat M.Prevalencia de trastornos del sueño y factores asociados en pacientes hospitalizados.Enfermería Clínica. 2014 Aug;24(5):276-282. doi:10.1016/j.enfcli.2014.05.002Pavlova M, Latreille V.Sleep disorders.The American Journal of Medicine. 2019 Oct;132(3):292-299. doi:10.1016/j.amjmed.2018.09.021McGowan SK, Behar E.A preliminary investigation of stimulus control training for worry: effects on anxiety and insomnia.Behav Modif. 2012 Sep;37(1):90-112. doi:10.1177/0145445512455661Riemann D, Baglioni C, Bassetti C, et al.European guideline for the diagnosis and treatment of insomnia.J Sleep Res. 2017 Sep;26(6):675-700. doi:10.1111/jsr.12594Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018 Jan;175(16):3190-3199. doi:10.1111/bph.14116Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020 Oct;25(1).1-26. doi:10.1177/2515690X20967323Smith M, McCrae C, Cheung J, et al.Use of actigraphy for the evaluation of sleep disorders and circadian rhythm sleep-wake disorders: an american academy of sleep medicine clinical practice guideline.Journal of Clinical Sleep Medicine. 2018 Jul;14(07):1231-1237. doi:10.5664/jcsm.7230Na G, Choi S, Joo E, Hong S.Objective sleep quality in subjects with restless legs syndrome versus with psychophysiological insomnia: polysomnography and cardiopulmonary coupling analysis.J Sleep Med. 2015 Jun;12(1):13-17. doi:10.13078/jsm.15003U.S. Department of Health and Human Services.Your guide to healthy sleep.Waters F, Chiu V, Atkinson A, Blom JD.Severe sleep deprivation causes hallucinations and a gradual progression toward psychosis with increasing time awake.Front Psychiatry. 2018 Jul;9:303. doi:10.3389/fpsyt.2018.00303
Chaput JP, Dutil C, Sampasa-Kanyinga H.Sleeping hours: what is the ideal number and how does age impact this?.Nat Sci Sleep. 2018 Nov;10:421-430. doi:10.2147/NSS.S163071
Cooke JR, Ancoli-Israel S.Normal and abnormal sleep in the elderly.Handb Clin Neurol. 2012 Jan;98:653-665. doi:10.1016/B978-0-444-52006-7.00041-1
Zolovska B, Shatkin J.Key differences in pediatric versus adult sleep.Encyclopedia of Sleep. 2013;1(1):573-578. doi:10.1016/B978-0-12-378610-4.00496-4
Droogleever Fortuyn HA, Fronczek R, Smitshoek M, et al.Severe fatigue in narcolepsy with cataplexy: Severe fatigue in narcolepsy with cataplexy.Journal of Sleep Research. 2012 Aug;21(2):163-169. doi:10.1111/j.1365-2869.2011.00943.x
Grønli J, Rempe MJ, Clegern WC, Schmidt M, Wisor JP.Beta EEG reflects sensory processing in active wakefulness and homeostatic sleep drive in quiet wakefulness.J Sleep Res. 2016 Jan;25(3):257-268. doi:10.1111/jsr.12380
Kim MJ, Lee JH, Duffy JF.Circadian rhythm sleep disorders.J Clin Outcomes Manag. 2013 Nov;20(11):513-528.
Kyle S, Miller C, Rogers Z, Siriwardena A, MacMahon K, Espie C.Sleep restriction therapy for insomnia is associated with reduced objective total sleep time, increased daytime somnolence, and objectively impaired vigilance: implications for the clinical management of insomnia disorder.Sleep. 2014 Feb;37(2):229-237. doi:10.5665/sleep.3386
Vargas I, Nguyen A, Muench A, Bastien C, Ellis J, Perlis M.Acute and chronic insomnia: what has time and/or hyperarousal got to do with it?.Brain Sciences. 2020 Jan;10(2):71. doi:10.3390/brainsci10020071
Ogeil R, Phillips J.Commonly used stimulants: sleep problems, dependence and psychological distress.Drug and Alcohol Dependence. 2015 Aug;153:145-151. doi:10.1016/j.drugalcdep.2015.05.036
Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021 Jan;25(1). doi:10.1007/s11325-020-02284-x
Vico-Romero J, Cabré-Roure M, Monteis-Cahis R, Palomera-Faneges E, Serra-Prat M.Prevalencia de trastornos del sueño y factores asociados en pacientes hospitalizados.Enfermería Clínica. 2014 Aug;24(5):276-282. doi:10.1016/j.enfcli.2014.05.002
Pavlova M, Latreille V.Sleep disorders.The American Journal of Medicine. 2019 Oct;132(3):292-299. doi:10.1016/j.amjmed.2018.09.021
McGowan SK, Behar E.A preliminary investigation of stimulus control training for worry: effects on anxiety and insomnia.Behav Modif. 2012 Sep;37(1):90-112. doi:10.1177/0145445512455661
Riemann D, Baglioni C, Bassetti C, et al.European guideline for the diagnosis and treatment of insomnia.J Sleep Res. 2017 Sep;26(6):675-700. doi:10.1111/jsr.12594
Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018 Jan;175(16):3190-3199. doi:10.1111/bph.14116
Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020 Oct;25(1).1-26. doi:10.1177/2515690X20967323
Smith M, McCrae C, Cheung J, et al.Use of actigraphy for the evaluation of sleep disorders and circadian rhythm sleep-wake disorders: an american academy of sleep medicine clinical practice guideline.Journal of Clinical Sleep Medicine. 2018 Jul;14(07):1231-1237. doi:10.5664/jcsm.7230
Na G, Choi S, Joo E, Hong S.Objective sleep quality in subjects with restless legs syndrome versus with psychophysiological insomnia: polysomnography and cardiopulmonary coupling analysis.J Sleep Med. 2015 Jun;12(1):13-17. doi:10.13078/jsm.15003
U.S. Department of Health and Human Services.Your guide to healthy sleep.
Waters F, Chiu V, Atkinson A, Blom JD.Severe sleep deprivation causes hallucinations and a gradual progression toward psychosis with increasing time awake.Front Psychiatry. 2018 Jul;9:303. doi:10.3389/fpsyt.2018.00303
Kryger, MHet al. “Principles and Practice of Sleep Medicine.“Elsevier, 6th edition.
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