Nonspecific measures to induce sleep (sleep hygiene):

• Using the bed only for sleep and sex
• Going to bed at the same time every night
• No daytime napping
• No caffeine, alcohol, or nicotine
• Eliminating the conditioned anxiety that comes with trying to sleep by reassuring yourself that you will sleep or distracting yourself
• Maintaining comfortable sleeping conditions
• Eating at regular times daily (avoiding large meals near bedtime)
• Exercising early in the day
• Getting out of bed if you are not asleep after 5-10 minutes and doing something else - going to another room may help reduce anxiety about falling asleep
• Practicing evening relaxation routines, such as progressive muscle relaxation or meditation

If the above recommendations are followed and the person continues to have insomnia, medications including benzodiazepines may be appropriate.

The prognosis is very good if the person sticks to the behavioral maneuvers (sleep hygiene). A doctor should evaluate chronic insomnia that does not improve.

It is important to remember that one's health is not at risk if one does not get 6 to 8 hours of sleep every day and that different people have different natural sleep requirements.

Some do fine on 4 hours a night, while others only thrive if they get 10-11 hours. Sleep requirements also change with age. Listen to your body's sleep signals and don't try to sleep more or less than is refreshing for you.

Daytime sleepiness is the most common complication, though there is some evidence that lack of sleep can also lower your immune system's ability to fight infections. Sleep deprivation is also a common cause of auto accidents -- if you are driving and feel sleepy, take a break.

Call your doctor if chronic insomnia has become a problem.