insomnia problem solution essay

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Works Cited

• Colten, Harvey R. “Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders—Sleep Disorders and Sleep Deprivation.” National Center for Biotechnology Information . U.S. National Library of Medicine, 01 Jan. 1970. Web. 03 Nov. 2016. .
• “Dangers of Getting Too Little Sleep.” HealthCommunities . N.p., n.d. Web. 03 Nov. 2016. .
• “Chronic Insomnia’s Dangerous Side-Effects.” Newsweek . Newsweek, 23 Aug. 2009. Web. 03 Nov. 2016. .
• “Chronic Insomnia Linked to Increased Risk of Death.” Mercola.com . N.p., n.d. Web. 03 Nov. 2016. .

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116 Insomnia Essay Topic Ideas & Examples

Inside This Article

If you struggle with insomnia, you're not alone. According to the National Sleep Foundation, nearly 60% of adults in the United States experience symptoms of insomnia at least a few nights a week. Insomnia can have a significant impact on your physical and mental health, as well as your overall quality of life.

If you're looking for inspiration for an essay on insomnia, we've compiled a list of 116 topic ideas and examples to help you get started. Whether you're writing for a class assignment, a blog post, or just for personal reflection, these prompts can help you explore the many facets of this common sleep disorder.

• The causes and risk factors of insomnia
• The impact of technology on sleep patterns
• How stress and anxiety can contribute to insomnia
• The relationship between insomnia and mental health disorders
• The role of genetics in insomnia
• How diet and exercise can affect sleep quality
• The benefits of cognitive-behavioral therapy for insomnia (CBT-I)
• The link between insomnia and chronic pain
• The effects of insomnia on memory and cognition
• The connection between insomnia and substance abuse
• The role of sleep hygiene in managing insomnia
• The impact of shift work on sleep patterns
• The prevalence of insomnia in different age groups
• The relationship between insomnia and hormonal changes
• The effects of insomnia on relationships and social interactions
• The role of medications in treating insomnia
• The benefits of mindfulness and meditation for improving sleep
• The impact of insomnia on productivity and job performance
• The connection between insomnia and obesity
• The role of light exposure in regulating sleep-wake cycles
• The effects of insomnia on immune function
• The relationship between insomnia and heart disease
• The benefits of acupuncture for treating insomnia
• The impact of noise pollution on sleep quality
• The connection between insomnia and gastrointestinal disorders
• The role of sleep apnea in exacerbating insomnia
• The effects of insomnia on emotional regulation
• The relationship between insomnia and restless legs syndrome
• The benefits of relaxation techniques for improving sleep
• The impact of social media on sleep habits
• The connection between insomnia and post-traumatic stress disorder (PTSD)
• The effects of insomnia on decision-making and judgment
• The role of napping in managing sleep deprivation
• The benefits of aromatherapy for promoting relaxation and sleep
• The impact of caffeine consumption on sleep quality
• The connection between insomnia and seasonal affective disorder (SAD)
• The effects of insomnia on sexual function and libido
• The relationship between insomnia and fibromyalgia
• The role of sleep trackers and apps in monitoring sleep patterns
• The benefits of yoga for improving sleep quality
• The impact of chronic illness on sleep disturbances
• The connection between insomnia and attention-deficit/hyperactivity disorder (ADHD)
• The effects of insomnia on driving performance and safety
• The relationship between insomnia and eating disorders
• The role of music therapy in promoting relaxation and sleep
• The benefits of cognitive restructuring for reducing sleep-related anxiety
• The impact of alcohol consumption on sleep architecture
• The connection between insomnia and cognitive decline
• The effects of insomnia on physical health and longevity
• The relationship between insomnia and menopause
• The role of sleep clinics in diagnosing and treating insomnia
• The benefits of sleep studies for understanding sleep disorders
• The impact of chronic stress on sleep quality
• The connection between insomnia and thyroid disorders
• The effects of insomnia on mood and emotional stability
• The relationship between insomnia and migraines
• The role of biofeedback in managing insomnia
• The benefits of progressive muscle relaxation for improving sleep
• The impact of screen time on sleep duration and quality
• The connection between insomnia and irritable bowel syndrome (IBS)
• The effects of insomnia on creativity and problem-solving skills
• The relationship between insomnia and chronic fatigue syndrome
• The role of sleep restriction therapy in treating insomnia
• The benefits of cognitive processing therapy for insomnia related to trauma
• The impact of environmental factors on sleep disturbances
• The connection between insomnia and substance use disorders
• The effects of insomnia on academic performance and achievement
• The relationship between insomnia and bipolar disorder
• The role of sleep aids in managing acute insomnia
• The benefits of guided imagery for promoting relaxation and sleep
• The impact of sleep deprivation on emotional regulation
• The connection between insomnia and hypertension
• The effects of insomnia on social interactions and communication
• The relationship between insomnia and diabetes
• The role of sleep studies in diagnosing sleep disorders
• The benefits of mindfulness-based stress reduction for improving sleep
• The impact of sleep disorders on marital and family relationships
• The connection between insomnia and anxiety disorders
• The effects of insomnia on job satisfaction and job performance
• The relationship between insomnia and chronic obstructive pulmonary disease (COPD)
• The role of sleep hygiene education in preventing insomnia
• The benefits of cognitive restructuring for reducing sleep-related worry
• The impact of sleep disturbances on mood disorders
• The connection between insomnia and chronic kidney disease
• The effects of insomnia on immune function and susceptibility to illness
• The relationship between insomnia and attention disorders
• The role of sleep restriction therapy in managing chronic insomnia
• The benefits of light therapy for regulating sleep-wake cycles
• The impact of sleep deprivation on cognitive function and decision-making
• The connection between insomnia and eating habits
• The effects of insomnia on physical health and chronic pain conditions
• The relationship between insomnia and inflammatory disorders
• The role of sleep apnea in exacerbating insomnia symptoms
• The benefits of cognitive-behavioral therapy for insomnia in children and adolescents
• The impact of insomnia on academic performance and school attendance
• The connection between insomnia and neurodegenerative disorders
• The effects of insomnia on memory consolidation and learning
• The relationship between insomnia and obesity-related health conditions
• The role of sleep clinics in diagnosing and treating sleep disorders
• The benefits of relaxation techniques for managing insomnia in older adults
• The impact of sleep deprivation on physical health and chronic disease risk
• The connection between insomnia and mood disorders in adolescents
• The effects of insomnia on social interactions and relationships in college students
• The relationship between insomnia and shift work sleep disorder
• The role of cognitive restructuring in managing sleep-related anxiety and worry
• The benefits of mindfulness meditation for improving sleep quality in pregnant women
• The impact of sleep disturbances on mental health and emotional well-being in older adults
• The connection between insomnia and risk-taking behavior in adolescents
• The effects of insomnia on academic performance and cognitive function in college students
• The relationship between insomnia and cognitive decline in older adults
• The role of sleep hygiene education in preventing insomnia in adolescents
• The benefits of relaxation techniques for managing sleep disturbances in military veterans
• The impact of sleep deprivation on job performance and workplace safety
• The connection between insomnia and postpartum depression in new mothers
• The effects of insomnia on physical health and chronic disease risk in middle-aged adults
• The relationship between insomnia and substance use disorders in young adults

Whether you choose to focus on the causes, effects, treatments, or preventative measures related to insomnia, there are countless angles to explore in an essay on this common sleep disorder. By selecting a topic that resonates with you personally or professionally, you can delve deeper into the complexities of insomnia and its impact on individuals and society as a whole. With these 116 topic ideas and examples as a starting point, you'll be well-equipped to craft a compelling and informative essay that sheds light on the importance of healthy sleep habits and the challenges of managing insomnia.

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Insomnia: Assessment and Treatment Essay

Introduction, decision one, decision two, decision three.

This case study will assess and treat a 31-year-old male with insomnia. Since his fiancé’s unexpected death roughly six months ago, he has been experiencing worsening sleeplessness. He works as a forklift operator and claims that his sleepiness interferes with his ability to do his job properly and that he occasionally sleeps over the course of the day. To help him fall asleep, he has tried over-the-counter (OTC) drugs like diphenhydramine, but he does not like how they make him feel when he wakes up the next morning. He has a history of abusing opiates, that is, hydrocodone/acetaminophen, but he has not had a prescription for that in four years. The patient acknowledges that he has recently been drinking four beers a night to help him sleep.

According to the evaluation of his mental state, he is well-oriented to person, time, and place. He also maintains proper grooming, maintains eye contact, and exhibits sound judgment and understanding. According to him, he had no auditory or visual hallucinations nor any suicidal or homicidal thoughts. Nothing further was checked or tested for as a diagnosis of insomnia was made. It is crucial to bear in mind the patient’s history of substance abuse and present everyday drinking while prescribing them. There will be a step-by-step process for psychopharmacological treatments and the justification for each. The expected outcome for his therapy is for him to fall asleep and stay asleep the entire night, get a better night’s sleep, wake up feeling rested, and not need to drink to fall asleep. It is critical to consider the prescription therapy that will be most beneficial to him and have the fewest negative effects.

As the mental health nurse, I would choose from my three options of drugs to start: Zolpidem 10 mg once daily at bedtime, Trazodone 50-100 mg once daily at bedtime, and Hydroxyzine 50 mg once daily at bedtime. The objective is to find a treatment that the patient tolerates and at least slightly improves his sleep cycle. I would decide to start the patient on 50–100 mg of trazodone. If he tolerates it, I would initiate him with a lesser dosage of 50 mg and suggest he increase it to 100 mg after two weeks. To reduce side effects like drowsiness, I would also instruct him to take it with or after meals. Trazodone is classified as a selective serotonin reuptake inhibitor (SSRI) and has a low side effect profile. Trazodone is originally prescribed for the treatment of depression; however, its use for treating sleeplessness has since surpassed that of depression (Yi et al., 2018). Still, there should be educated regarding combining alcohol and antidepressants.

I did not choose Zolpidem 10 mg for this reason—prolonged drug usage may result in physical and psychological dependence. The patient already has a history of drug dependency, making it more likely that he may also develop an addiction to this substance. Furthermore, Zolpidem is also available in a 5 mg dosage; a lower dose is advised when introducing a new medicine to a patient. Similar to benzodiazepines, Zolpidem acts on GABA receptor cells to produce its desired effects. Since GABA affects neurological functions and sleep, Zolpidem may have signs of central nervous system (CNS) depression (Edinoff et al., 2021). Alcohol is a known CNS depressant; combining it with alcohol can be extremely harmful.

Since Hydroxyzine 50 mg is an antihistamine, I decided against selecting it as the final choice. Antihistamines are often accompanied by anticholinergic adverse effects such as dry mouth, drowsiness, and blurred vision (Leung & Hon, 2019). Since it is a potent sedative, hydroxyzine might be harmful when used with alcohol. Additionally, the detrimental effects of hydroxyzine on anticholinergic systems have been documented. Trazodone 50–100 mg is the option from the list that can help this patient’s insomnia with the least number of side effects.

I currently have two options: I may either maintain the same course of treatment or inform him that sleepiness is a temporary adverse effect of trazodone. I may maintain the dosage the same and advise him on how to deal with daytime sleepiness and how long it might continue. On the other side, I could opt to decrease trazodone and only take 25 mg at night. The key objective at this point is to keep getting results from his sleep while also putting an end to his daytime sleepiness. Trazodone’s most frequent adverse effects are sleepiness, nausea, drowsiness, and dry mouth (Khouzam, 2017). Trazodone is typically well tolerated and may have a lower risk of sleeplessness, sexual adverse effects, and anxiety than certain other antidepressants. In terms of ethics, one should keep the patient on the drug that is helping rather than switching to one that could have more harmful side effects.

The patient’s concerns about feeling tired and drowsy were specific to this problem. Ethics dictate that the patient should not be given a prescription for a medication that may result in adverse effects. Trazodone dose reduction would be ineffective since there is no connection between drowsiness episodes and the quantity or length of the medicine that produces this side effect. In addition, the dose increased his sleep, which was our objective. The customer returns after two weeks and says his tiredness has lessened, especially during the day. Even though 50 mg of trazodone is the recommended dosage, he occasionally wakes up in the mornings still feeling sleepy—no other reported psychological symptoms. The signs of sleep disturbances include daytime sleepiness and difficulty falling asleep during the night (Mayo Clinic, 2020). Additionally, some people have a tendency to sleep when driving. Thus, the patient must receive health education and appropriate medications.

The psychiatry nurse should now choose whether to stop taking trazodone and start taking Sonata 10 mg at night with a four-week follow-up or stop taking trazodone and start taking Hydroxyzine 50 mg at bedtime with a four-week follow-up. The psychiatry nurse should determine whether to keep him on the present dosage and advise him he can divide the 50mg dose in half to aid with the next day’s drowsiness. The main goal is to reduce his morning drowsiness while preserving his sleep schedule through the night. My choice would be to lower the dosage in half and reevaluate him in four weeks. We want our patients to sleep better while still avoiding being exhausted the next day, which is why I settled on this option.

Sonata is a sedative for insomnia; however, I decided against its use. Sonata is categorized as a scheduled intravenous medication, which indicates that it has both medicinal use and the risk of abuse and dependency (Milhorn, 2017). There is no significant danger of overdose while using Sonata alone. Sonata and alcohol both increase the risk of overdose and severe respiratory depression. Since both drugs have a depressant effect on the CNS, they can reduce respiration and heart rate. Therefore, giving this drug to this patient would be unethical.

Hydroxyzine is an antihistamine and might have similar effects to diphenhydramine; hence, I decided against stopping trazodone and starting it. Since trazodone is helping, it is recommended to keep taking it, albeit at a lesser dosage. By the end of four weeks, it will be determined if the patient’s dosage was of benefit. If not, a decision would be made whether to put him on a different medicine that would be a better fit and put him on a drug that will not make him better would be unethical.

Conditions that are considered sleep disorders cause changes in how people sleep. Insomnia and other sleep disorders can impact general health, safety, and quality of life (Mayo Clinic, 2019). Lack of sleep can make it more difficult for one to drive safely and raise one’s chance of developing other health issues. Stress, an irregular sleep routine, eating late, drugs, caffeine, nicotine, medical illnesses, or mental health issues are just a few of the issues that can cause insomnia. To find the underlying reason, more research would be required.

The drug most frequently recommended to aid with sleep is trazodone, especially among those in alcohol addiction treatment. Trazodone is prescribed for depression but is often used off-label for insomnia. In the case study, after the death of his fiancé, the patient began to have sleeplessness. He also reports drinking daily and may still be experiencing some depression. He found that trazodone functioned best for him since it is safe to use with alcohol and has a serotonin-related impact that can aid his mood and sleep.

Educating this patient extensively about the medicine and its negative effects would still be necessary. If he does not cease alcohol consumption, it should be moderated. His primary concerns upon entering the facility were his daytime fatigue and sleeplessness. The therapy is ineffective if he can sleep at night but cannot function during the day, affecting his ability to work. It is only fair to focus on both of his issues.

Edinoff, A. N., Wu, N., Ghaffar, Y. T., Prejean, R., Gremillion, R., Cogburn, M., Chami, A. A., Kaye, A. M., & Kaye, A. D. (2021). Zolpidem: Efficacy and Side Effects for Insomnia. Health Psychology Research , 9 (1). Web.

Khouzam, H. R. (2017). A review of trazodone use in psychiatric and medical conditions . Postgraduate Medicine , 129 (1), 140-148.

Leung, A. K., & Hon, K. L. (2019). Motion sickness: An overview . Drugs in Context , 8 , 1–11.

Mayo Clinic. (2019). Sleep disorders – Symptoms and causes .

Milhorn, H. T. (2017). Sedative-Hypnotic Dependence . Substance Use Disorders , 59–76.

Yi, X., Ni, S., Ghadami, M. R., Meng, H., Chen, M., Kuang, L., Zhang, Y., Zhang, L., & Zhou, X. (2018). Trazodone for the treatment of insomnia: A meta-analysis of randomized placebo-controlled trials . Sleep Medicine , 45 , 25–32.

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IvyPanda. (2023, August 9). Insomnia: Assessment and Treatment. https://ivypanda.com/essays/insomnia-assessment-and-treatment/

"Insomnia: Assessment and Treatment." IvyPanda , 9 Aug. 2023, ivypanda.com/essays/insomnia-assessment-and-treatment/.

IvyPanda . (2023) 'Insomnia: Assessment and Treatment'. 9 August.

IvyPanda . 2023. "Insomnia: Assessment and Treatment." August 9, 2023. https://ivypanda.com/essays/insomnia-assessment-and-treatment/.

1. IvyPanda . "Insomnia: Assessment and Treatment." August 9, 2023. https://ivypanda.com/essays/insomnia-assessment-and-treatment/.

Bibliography

IvyPanda . "Insomnia: Assessment and Treatment." August 9, 2023. https://ivypanda.com/essays/insomnia-assessment-and-treatment/.

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• Patient Care & Health Information
• Diseases & Conditions

Depending on your situation, the diagnosis of insomnia and the search for its cause may include:

• Physical exam. If the cause of insomnia is not known, your health care professional may do a physical exam to look for signs of medical problems that may be related to insomnia. At times, a blood test may be done to check for thyroid problems or other conditions that may be related to poor sleep.
• Sleep habits review. In addition to asking questions about your sleep, your doctor or other health care professional may have you complete a questionnaire to show your sleep-wake pattern and your level of daytime sleepiness. You also may be asked to keep a sleep diary for a couple of weeks.
• Sleep study. If the cause of your insomnia is not clear, or you have signs of another sleep disorder, such as sleep apnea or restless legs syndrome, you may need to spend a night at a sleep center. Tests are done to keep track of and record various body activities while you sleep. This includes brain waves, breathing, heartbeat, eye movements and body movements.
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Insomnia care at Mayo Clinic

• Polysomnography (sleep study)

Changing sleep habits and taking care of any issues related to insomnia, such as stress, medical conditions or medicines, can result in restful sleep for many people. If these steps do not work, your doctor may recommend cognitive behavioral therapy (CBT), medicines or both to improve relaxation and sleep.

CBT for insomnia

Cognitive behavioral therapy for insomnia can help you control or stop negative thoughts and actions that keep you awake. It's usually recommended as the first treatment for people with insomnia. Typically, CBT is as effective or more effective than sleep medicines.

The cognitive part of CBT teaches you to learn and change beliefs that affect your sleep. It can help you control or stop negative thoughts and worries that keep you awake. It also may involve ending the cycle of worrying so much about getting to sleep that you cannot fall asleep.

The behavioral part of CBT helps you learn good sleep habits and stop behaviors that keep you from sleeping well.

Strategies include:

• Stimulus control therapy. This method helps train your mind and body to sleep better and not fight sleep. For example, you might be coached to set a regular time to go to bed and wake up, not nap, and use the bed only for sleep and sex. You also may be coached to leave the bedroom if you cannot go to sleep within 20 minutes, only returning when you're sleepy.
• Relaxation methods. Progressive muscle relaxation, biofeedback and breathing exercises are ways to lower anxiety at bedtime. Practicing these methods can help you control your breathing, heart rate and muscle tension so that you can relax.
• Sleep restriction. With this method, you reduce the time you spend in bed and stop napping during the day, so you get less sleep. This makes you more tired the next night. Once your sleep improves, you gradually increase your time in bed.
• Remaining passively awake. Also called paradoxical intention, this strategy for learned insomnia aims to reduce your worry and anxiety about being able to get to sleep. You get in bed and try to stay awake rather than expect to fall asleep. This approach reduces your extreme focus on sleep and anxiety over not sleeping, making it easier to fall asleep.
• Light therapy. If you fall asleep too early and then wake up too early, you can use light to push back your internal clock. You can go outside when it's light outside in the evenings or you can use a light box. Talk to your doctor for advice.

Your doctor may recommend other strategies related to your lifestyle and sleep area to help you create habits that lead to sound sleep and daytime alertness.

Prescription medicines

Prescription sleeping pills can help you get to sleep, stay asleep or both. Doctors generally do not recommend relying on prescription sleeping pills for more than a few weeks. And medicines should not be the only treatment. But several medicines are approved for long-term use.

It's not known how long medicines can be wisely used. Rather, medicines are prescribed on a case-by-case basis, with you and your doctor weighing the benefits and risks. In general, it's best to use the lowest effective dose and not use medicines for too long.

Options for treating those who are having trouble falling asleep are:

• Eszopiclone (Lunesta).
• Ramelteon (Rozerem).
• Temazepam (Restoril).
• Triazolam (Halcion).
• Zaleplon (Sonata).
• Zolpidem tartrate (Ambien, Ambien CR, Edluar).

Options for treating those who are having trouble staying asleep, waking too early or finding it hard to get back to sleep are:

• Doxepin hydrochloride (Silenor).
• Suvorexant (Belsomra).

Prescription sleeping pills can have side effects, such as causing daytime grogginess and creating a higher risk of falling. They also can be habit-forming. If your doctor prescribes a medicine to help you sleep, ask for more information, including possible side effects and how long you can take it.

Sleep aids available without a prescription

Sleep medicines available without a prescription contain antihistamines that can make you sleepy. These medicines are not for regular use. Talk to your doctor before you take these medicines, as antihistamines may cause side effects. Side effects may include daytime sleepiness, dizziness, confusion, problems with thinking and difficulty urinating. Side effects may be worse in older adults.

• Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills
• Prescription sleeping pills: What's right for you?
• Ambien: Is dependence a concern?
• Biofeedback
• Cognitive behavioral therapy

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Lifestyle and home remedies

No matter your age, insomnia typically can be treated. The key often lies in changes to your routine during the day and when you go to bed.

These tips may help:

• Follow a sleep schedule. Keep your bedtime and wake time the same every day, including on weekends.
• Stay active. Regular activity can lead to a good night's sleep. Schedule exercise at least a few hours before you go to bed. Do not take part in activities that use a lot of energy too close to bedtime.
• Check your medicines. If you take medicines regularly, check with your doctor to see if they may be playing a part in your insomnia. Also, check the labels of products available without a prescription to see if they contain caffeine or other stimulants, such as pseudoephedrine.
• Limit or stop naps. Naps can make it harder to fall asleep at night. If you cannot get by without one, try to limit a nap to no more than 30 minutes. Also, do not nap after 3 p.m. if your regular sleep time is at night.
• Limit or do not use caffeine, alcohol and nicotine. Caffeine, alcohol and nicotine can make it harder to sleep. This effect can last for several hours.
• Do not put up with pain. If a painful condition bothers you, talk to your doctor about which pain relievers may control pain while you sleep.
• Do not eat large meals or drink a lot of fluids before bed. A light snack is fine and may help avoid heartburn. Drink less liquid before bedtime so that you will not have to urinate as often.

At bedtime:

• Make your bedroom comfortable for sleep. Only use your bedroom for sex or sleep. Keep it dark, quiet and at a comfortable temperature. Hide all clocks in your bedroom, including your watch and cellphone. That way, you do not worry about what time it is.
• Find ways to relax. Try to put your worries and planning aside when you get into bed. A warm bath or a massage before you go to bed can help prepare you for sleep. Create a relaxing bedtime ritual, such as taking a hot bath, reading, listening to soft music, doing breathing exercises or yoga, or praying.
• Do not try too hard to sleep. The harder you try to sleep, the more awake you'll become. Read in another room until you become drowsy. Then go to bed to sleep. Do not go to bed too early, before you're sleepy.
• Get out of bed when you're not sleeping. Sleep as much as you need to feel rested. Then get out of bed. Do not stay in bed if you're not sleeping.
• Insomnia: How do I stay asleep?

Alternative medicine

Many people never visit their doctor or other health care provider for insomnia. They try to cope with sleeplessness on their own.

Some people try therapies such as:

• Melatonin. This supplement, which is available without a prescription, is marketed to help fight insomnia. It's generally considered safe to use melatonin for a few weeks. But there is no convincing evidence to prove that it effectively treats insomnia, and long-term safety is not known. Guidelines from The American Academy of Sleep Medicine advise doctors and mental health care professionals not to prescribe it.
• Valerian. This dietary supplement is sold as a sleep aid because it has a mildly sedating effect. It has not been well-studied. Discuss valerian with your doctor before trying it. Some people who have used high doses or used it long term may have had liver damage. But it's not clear if valerian caused the damage.
• Acupuncture. This therapy is commonly used to treat insomnia. But this therapy is generally not recommended due to a lack of evidence that it's beneficial.
• Yoga or tai chi. Some studies suggest that the regular practice of yoga or tai chi can improve sleep quality. But this therapy is generally not recommended due to a lack of evidence that it's beneficial.
• Meditation. Several small studies suggest that meditation along with conventional treatment may help improve sleep and reduce stress.

Caution about herbal and dietary sleep aids

The Food and Drug Administration does not order manufacturers of dietary supplements and sleep aids to show that they work and are safe. Talk with your doctor before taking any products available without a prescription. Some products can be harmful, and some can cause harm if you're taking certain medicines.

• Valerian: A safe and effective herbal sleep aid?

Preparing for your appointment

If you're having sleep problems, you'll likely start by talking to your primary care professional. Ask if there's anything you need to do before your appointment, such as keeping a sleep diary. Take your bed partner along, if possible. Your partner can give information about how much and how well you're sleeping.

What you can do

Prepare for your appointment by making a list of:

• Your symptoms, including any that may not relate to the reason for the appointment.
• Personal information, including new or ongoing health problems, major stresses or recent life changes.
• All medicines you take, including medicines available without a prescription, vitamins, and herbal or other supplements, as well as the doses. Let your doctor know about anything you've taken to help you sleep.
• Questions to ask your doctor to make the most of your appointment time.

Basic questions to ask include:

• What is likely causing my insomnia?
• What's the best treatment?
• How can I create an ideal sleep environment?
• How can I manage insomnia with my other health conditions?
• Should I go to a sleep clinic or sleep specialist? Will my insurance cover it?
• Are there any brochures or other printed material that I can have?
• What websites do you recommend?

Do not hesitate to ask other questions during your appointment.

What to expect from your doctor

Your doctor may ask you several questions.

Common questions about insomnia include:

• How often do you have trouble sleeping?
• When did the insomnia begin?
• How long does it take you to fall asleep?
• Do you snore or wake up choking for breath?
• How often do you wake up at night, and how long does it take you to fall back to sleep?
• What is your response when you cannot sleep?
• What have you tried to improve your sleep?

Common questions about daytime routine include:

• Do you feel refreshed when you wake up, or are you tired during the day?
• Do you doze off or have trouble staying awake while sitting quietly or driving?
• Do you nap during the day?
• What do you typically eat and drink in the evening?

Common questions about bedtime routine include:

• What is your bedtime routine?
• Do you take any medicines, such as sleeping pills, before bed?
• What time do you go to bed and wake up? Is this different on weekends?
• How many hours a night do you sleep?

Common questions about other issues that may affect sleep include:

• Have any stressful events occurred recently?
• Do you use tobacco or drink alcohol?
• Do you have any family members with sleep problems?
• What medicines do you take regularly?
• Do you experience an uncomfortable urge to move your legs when trying to fall asleep?
• Allscripts EPSi. Mayo Clinic, Rochester, Minn.
• What is insomnia? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/inso#. Accessed March 10, 2023.
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Problem-solution essays Situation-problem-solution-evaluation

Problem-solution essays are a common essay type, especially for short essays such as subject exams or IELTS . The page gives information on what they are , how to structure this type of essay, and gives an example problem-solution essay on the topic of obesity and fitness levels.

What are problem-solution essays?

Problem-solution essays consider the problems of a particular situation, and give solutions to those problems. They are in some ways similar to cause and effect essays , especially in terms of structure (see below). Problem-solution essays are actually a sub-type of another type of essay, which has the following four components:

The 'situation' may be included in the essay prompt, in which case it will not be needed in the main body. If it is needed, it can often be included in the introduction, especially for short essays, as with the example essay below . The 'evaluation' may be included as part of the conclusion (also as in the example below), or omitted altogether, especially for short essays. For these reasons, problem-solution essays are more common than situation-problem-solution-evaluation essays (or SPSE essays).

There are two main ways to structure a problem-solution essay. These are similar to the ways to structure cause and effect essays , namely using a block or a chain structure. For the block structure, all of the problems are listed first, and all of the solutions are listed afterwards. For the chain structure, each problem is followed immediately by the solution to that problem. Both types of structure have their merits. The former is generally clearer, especially for shorter essays, while the latter ensures that any solutions you present relate directly to the problems you have given.

The two types of structure, block and chain , are shown in the diagram below. This is for a short essay, which includes the 'situation' in the introduction and 'evaluation' in the conclusion. A longer essay, for example one of around 1,000 words, with citations , would probably have these two sections as separate paragraphs in the main body.

Example essay

Below is a problem-solution essay on the topic of obesity and poor fitness . It uses the block structure . Click on the different areas (in the shaded boxes) to highlight the different structural aspects in this essay, i.e. Situation, Problem, Solution, Evaluation. This will highlight not simply the paragraphs, but also (for problems and solutions) the thesis statement and summary , as these repeat the problems and solutions contained in the main body.

Consumption of processed and convenience foods and our dependence on the car have led to an increase in obesity and reduction in the fitness level of the adult population. In some countries, especially industrialized ones, the number of obese people can amount to one third of the population. This is significant as obesity and poor fitness lead to a decrease in life expectancy , and it is therefore important for individuals and governments to work together to tackle this issue and improve their citizens' diet and fitness. Obesity and poor fitness decrease life expectancy. Overweight people are more likely to have serious illnesses such as diabetes and heart disease, which can result in premature death. It is well known that regular exercise can reduce the risk of heart disease and stroke, which means that those with poor fitness levels are at an increased risk of suffering from those problems. Changes by individuals to their diet and their physical activity can increase life expectancy. There is a reliance today on the consumption of processed foods, which have a high fat and sugar content. By preparing their own foods, and consuming more fruit and vegetables, people could ensure that their diets are healthier and more balanced, which could lead to a reduction in obesity levels. In order to improve fitness levels, people could choose to walk or cycle to work or to the shops rather than taking the car. They could also choose to walk up stairs instead of taking the lift. These simple changes could lead to a significant improvement in fitness levels. Governments could also implement initiatives to improve their citizens' eating and exercise habits. This could be done through education, for example by adding classes to the curriculum about healthy diet and lifestyles. Governments could also do more to encourage their citizens to walk or cycle instead of taking the car, for instance by building more cycle lanes or increasing vehicle taxes. While some might argue that increased taxes are a negative way to solve the problem, it is no different from the high taxes imposed on cigarettes to reduce cigarette consumption. In short, obesity and poor fitness are a significant problem in modern life, leading to lower life expectancy . Individuals and governments can work together to tackle this problem and so improve diet and fitness . Of the solutions suggested, those made by individuals themselves are likely to have more impact, though it is clear that a concerted effort with the government is essential for success. With obesity levels in industrialized and industrializing countries continuing to rise, it is essential that we take action now to deal with this problem.

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Sheldon Smith is the founder and editor of EAPFoundation.com. He has been teaching English for Academic Purposes since 2004. Find out more about him in the about section and connect with him on Twitter , Facebook and LinkedIn .

Compare & contrast essays examine the similarities of two or more objects, and the differences.

Cause & effect essays consider the reasons (or causes) for something, then discuss the results (or effects).

Discussion essays require you to examine both sides of a situation and to conclude by saying which side you favour.

Problem-solution essays are a sub-type of SPSE essays (Situation, Problem, Solution, Evaluation).

Transition signals are useful in achieving good cohesion and coherence in your writing.

Reporting verbs are used to link your in-text citations to the information cited.

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Guest Essay

A Year on Ozempic Taught Me We’re Thinking About Obesity All Wrong

By Johann Hari

Mr. Hari is a British journalist and the author of “Magic Pill: The Extraordinary Benefits — and Disturbing Risks — of the New Weight Loss Drugs.”

Ever since I was a teenager, I have dreamed of shedding a lot of weight. So when I shrank from 203 pounds to 161 in a year, I was baffled by my feelings. I was taking Ozempic, and I was haunted by the sense that I was cheating and doing something immoral.

I’m not the only one. In the United States (where I now split my time), over 70 percent of people are overweight or obese, and according to one poll, 47 percent of respondents said they were willing to pay to take the new weight-loss drugs. It’s not hard to see why. They cause users to lose an average of 10 to 20 percent of their body weight, and clinical trials suggest that the next generation of drugs (probably available soon) leads to a 24 percent loss, on average. Yet as more and more people take drugs like Ozempic, Wegovy and Mounjaro, we get more confused as a culture, bombarding anyone in the public eye who takes them with brutal shaming.

This is happening because we are trapped in a set of old stories about what obesity is and the morally acceptable ways to overcome it. But the fact that so many of us are turning to the new weight-loss drugs can be an opportunity to find a way out of that trap of shame and stigma — and to a more truthful story.

In my lifetime, obesity has exploded, from being rare to almost being the norm. I was born in 1979, and by the time I was 21, obesity rates in the United States had more than doubled . They have skyrocketed since. The obvious question is, why? And how do these new weight-loss drugs work? The answer to both lies in one word: satiety. It’s a concept that we don’t use much in everyday life but that we’ve all experienced at some point. It describes the sensation of having had enough and not wanting any more.

The primary reason we have gained weight at a pace unprecedented in human history is that our diets have radically changed in ways that have deeply undermined our ability to feel sated. My father grew up in a village in the Swiss mountains, where he ate fresh, whole foods that had been cooked from scratch and prepared on the day they were eaten. But in the 30 years between his childhood and mine, in the suburbs of London, the nature of food transformed across the Western world. He was horrified to see that almost everything I ate was reheated and heavily processed. The evidence is clear that the kind of food my father grew up eating quickly makes you feel full. But the kind of food I grew up eating, much of which is made in factories, often with artificial chemicals, left me feeling empty and as if I had a hole in my stomach. In a recent study of what American children eat, ultraprocessed food was found to make up 67 percent of their daily diet. This kind of food makes you want to eat more and more. Satiety comes late, if at all.

One scientific experiment — which I have nicknamed Cheesecake Park — seemed to me to crystallize this effect. Paul Kenny, a neuroscientist at Mount Sinai Hospital in New York, grew up in Ireland. After he moved in 2000 to the United States, when he was in his 20s, he gained 30 pounds in two years. He began to wonder if the American diet has some kind of strange effect on our brains and our cravings, so he designed an experiment to test it. He and his colleague Paul Johnson raised a group of rats in a cage and gave them an abundant supply of healthy, balanced rat chow made out of the kind of food rats had been eating for a very long time. The rats would eat it when they were hungry, and then they seemed to feel sated and stopped. They did not become fat.

But then Dr. Kenny and his colleague exposed the rats to an American diet: fried bacon, Snickers bars, cheesecake and other treats. They went crazy for it. The rats would hurl themselves into the cheesecake, gorge themselves and emerge with their faces and whiskers totally slicked with it. They quickly lost almost all interest in the healthy food, and the restraint they used to show around healthy food disappeared. Within six weeks, their obesity rates soared.

After this change, Dr. Kenny and his colleague tweaked the experiment again (in a way that seems cruel to me, a former KFC addict). They took all the processed food away and gave the rats their old healthy diet. Dr. Kenny was confident that they would eat more of it, proving that processed food had expanded their appetites. But something stranger happened. It was as though the rats no longer recognized healthy food as food at all, and they barely ate it. Only when they were starving did they reluctantly start to consume it again.

Though Dr. Kenny’s study was in rats, we can see forms of this behavior everywhere. We are all living in Cheesecake Park — and the satiety-stealing effect of industrially assembled food is evidently what has created the need for these medications. Drugs like Ozempic work precisely by making us feel full. Carel le Roux, a scientist whose research was important to the development of these drugs, says they boost what he and others once called “satiety hormones.”

Once you understand this context, it becomes clear that processed and ultraprocessed food create a raging hole of hunger, and these treatments can repair that hole. Michael Lowe, a professor of psychology at Drexel University who has studied hunger for 40 years, told me the drugs are “an artificial solution to an artificial problem.”

Yet we have reacted to this crisis largely caused by the food industry as if it were caused only by individual moral dereliction. I felt like a failure for being fat and was furious with myself for it. Why do we turn our anger inward and not outward at the main cause of the crisis? And by extension, why do we seek to shame people taking Ozempic but not those who, say, take drugs to lower their blood pressure?

The answer, I think, lies in two very old notions. The first is the belief that obesity is a sin. When Pope Gregory I laid out the seven deadly sins in the sixth century, one of them was gluttony, usually illustrated with grotesque-seeming images of overweight people. Sin requires punishment before you can get to redemption. Think about the competition show “The Biggest Loser,” on which obese people starve and perform extreme forms of exercise in visible agony in order to demonstrate their repentance.

The second idea is that we are all in a competition when it comes to weight. Ours is a society full of people fighting against the forces in our food that are making us fatter. It is often painful to do this: You have to tolerate hunger or engage in extreme forms of exercise. It feels like a contest in which each thin person creates additional pressure on others to do the same. Looked at in this way, people on Ozempic can resemble athletes like the cyclist Lance Armstrong who used performance-enhancing drugs. Those who manage their weight without drugs might think, “I worked hard for this, and you get it for as little as a weekly jab?”

We can’t find our way to a sane, nontoxic conversation about obesity or Ozempic until we bring these rarely spoken thoughts into the open and reckon with them. You’re not a sinner for gaining weight. You’re a typical product of a dysfunctional environment that makes it very hard to feel full. If you are angry about these drugs, remember the competition isn’t between you and your neighbor who’s on weight-loss drugs. It’s between you and a food industry constantly designing new ways to undermine your satiety. If anyone is the cheat here, it’s that industry. We should be united in a struggle against it and its products, not against desperate people trying to find a way out of this trap.

There are extraordinary benefits as well as disturbing risks associated with weight-loss drugs. Reducing or reversing obesity hugely boosts health, on average: We know from years of studying bariatric surgery that it slashes the risks of cancer, heart disease and diabetes-related death. Early indications are that the new anti-obesity drugs are moving people in a similar radically healthier direction, massively reducing the risk of heart attack or stroke. But these drugs may increase the risk for thyroid cancer. I am worried they diminish muscle mass and fear they may supercharge eating disorders. This is a complex picture in which the evidence has to be weighed very carefully.

But we can’t do that if we remain lost in stories inherited from premodern popes or in a senseless competition that leaves us all, in the end, losers. Do we want these weight loss drugs to be another opportunity to tear one another down? Or do we want to realize that the food industry has profoundly altered the appetites of us all — leaving us trapped in the same cage, scrambling to find a way out?

Johann Hari is a British journalist and the author of “Magic Pill: The Extraordinary Benefits — and Disturbing Risks — of the New Weight Loss Drugs,” among other books.

Source photographs by seamartini, The Washington Post, and Zana Munteanu via Getty Images.

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Depression, Anxiety, and Poor Sleeping Habits as Chronic Causes of Insomnia

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