Can't fall asleep or wake up and stay awake? Insomnia treatment isn't one-size-fits-all, but small, focused changes can help fast. Below are simple, practical steps you can try tonight and clear guidance on when to get medical help.
Start with basics that actually work. Turn off bright screens 60 minutes before bed or use a blue-light filter. Keep your bedroom cool, dark, and quiet—eye masks and earplugs are cheap helpers. Aim for a consistent bedtime and wake time, even on weekends. If you can't sleep after 20 minutes, get out of bed and do something calm (read a paper book, stretch lightly) until you feel sleepy again.
Watch what you drink and eat late in the day. Skip caffeine after mid-afternoon and avoid heavy meals close to bedtime. Alcohol may make you fall asleep faster but fragments sleep later—treat it like a sleep thief. A short walk or light exercise in the late afternoon helps, but intense workouts right before bed can keep you up.
For persistent trouble, cognitive behavioral therapy for insomnia (CBT-I) is the top non-drug option. CBT-I teaches how to reset your sleep patterns, reduce anxiety about sleep, and stop habits that keep you awake. Many studies show CBT-I improves sleep long-term more than pills. You can find trained therapists, online programs, or self-help workbooks that follow the same steps.
Medications can help short-term. Doctors commonly prescribe short-acting sleeping pills (like zolpidem) or use older antidepressants in low doses. Over-the-counter options include melatonin and antihistamines—melatonin helps with timing your sleep cycle, while antihistamines often cause next-day drowsiness and tolerance. Talk with your doctor about side effects and dependency risks before starting any drug. Medication is often best as a bridge while you work on CBT-I and sleep habits.
Certain conditions make insomnia worse: anxiety, chronic pain, sleep apnea, restless legs, and some medications. If sleep loss affects your mood, work, or safety, or if you snore loudly and gasp at night, see a clinician. A sleep specialist can order tests, check medicines, and recommend the right mix of therapy and drugs.
Practical tracker: keep a simple sleep diary for two weeks—note bedtime, wake time, naps, caffeine, alcohol, and how you felt the next day. That record helps spot patterns and gives your clinician useful clues.
Small consistent steps beat big one-off fixes. Improve the sleep environment, follow steady routines, try CBT-I techniques, and use medication only when guided by a doctor. Fixing insomnia often takes weeks, but steady changes bring real results.
