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10 Tips to Help You Beat Insomnia

sleeping-womanHow’d you sleep last night? If you’re like the millions who report they don’t regularly get a enough sleep, you may have insomnia, which affects nearly 30 percent of adults. The lack of zzz’s can spell trouble. Those who struggle with insomnia are at increased risk for heart attacks, hypertension, and obesity.

1 / 10 Talk to Your Doctor About Insomnia Treatments

If your sleep issues are affecting your day-to-day abilities, you should talk with your doctor. You can also boost your snooze with these easy home remedies from Everyday Health Facebook fans, plus expert takes from Jeanne Duffy, PhD, an associate professor of sleep medicine at Brigham and Women’s Hospital in Boston and Carolyn Harrington, a holistic health practitioner in New York.

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2 / 10 Warm Milk for Sweet Dreams

“I drink a cup of warm milk just like my Grandma used to make.” — Tracie Neeley

Dr. Duffy says: “This tip falls into the general category of establishing an evening or pre-sleep routine, which many people find helps them make the transition from the day’s activities to the relaxed state that allows them to fall sleep. The good thing is that there are many different ways to do this, and the important thing is to choose a routine that makes you feel relaxed, and then stick with it every night, not just on nights when you’re more stressed than usual.”

3 / 10 Soothing Tunes for Sleep

“Have a relaxing CD playing on repeat all night, at a very low volume.” — Mark Bonnefin

Dr. Duffy says: “While we generally recommend that people not use the television or radio to help them fall asleep, for some individuals this may help. However, in many cases, using music, sound, or television to fall asleep may backfire, as the sound may wake you later on in the night. In that case, you might want to switch from music to some other pre-sleep routine to relax.”

4 / 10 A Spoonful of Apple Cider Vinegar Before Bedtime

“Drink one tablespoon of apple cider vinegar in 8 ounces of water just before bedtime.” — Julie Patel

Carolyn Harrington says: “Some people find that drinking this mixture just before bedtime helps them to get to sleep quicker and sleep much longer. Although it is not known exactly how or why this works, there are enough people who swear by this remedy to give it some credence.”

5 / 10 A Bedtime Story

“Reading a book works for me. Just read for an hour, or until you forget what page you’re on.” — Jeanette Murphy

Dr. Duffy says: “Reading in bed may help some individuals relax and fall asleep, but others may be tempted to keep reading for a bit too long. As with anything else in the pre-sleep period it is important to set a limit on how long you’ll do this and then be disciplined and turn off the lights at that time.

“One concern about reading right before sleep is the light exposure that comes with it. If it is bright enough and lasts long enough, the light can reset the biological clock later, leading to problems waking in the morning.”

6 / 10 Aromatherapy for a Sounder Sleep

“I put a few drops of lavender essential oil on my pillow. It works for my 9-year-old son too. If he can’t fall asleep, he asks for lavender and within 5 minutes he’s out like a light.” — Christine Genardi

Carolyn Harrington says: “Sniffing lavender has been shown to reduce anxiety and ease insomnia. In a recent study from Wesleyan University, those who sniffed lavender oil before bedtime slept more soundly than those who didn’t.”

7 / 10 Comforting Thoughts to Lull You to Sleep

“Thinking of how darling and lovely my family is.” — Asmau Dantsoho

Dr. Duffy says: “One of the keys to being able to fall asleep is to be relaxed and not anxious about sleep. Anything that works to achieve a sense of relaxation and reduce anxiety can be useful.”

8 / 10 Nighttime Happy Hour

“A glass of vino?!” — Stephanie Fisk

Dr. Duffy: “Alcohol is not recommended for people who are having trouble with their sleep, for several reasons. First, while it may help you to fall asleep a bit more quickly, it actually disrupts sleep in the latter part of the night. There is also concern that using alcohol regularly for sleep may lead to alcohol dependency. In addition, for people who have sleep apnea, alcohol increases the number of apnea events, disrupting sleep (and leading to numerous health concerns related to apnea). You (or your bed partner) may notice more snoring after drinking alcohol before bed, and snoring is a sign that there is disruption of the airway during sleep.”

9 / 10 A Bubble Bath in the PM

“A warm evening bath and a cup of chamomile tea helps me have a beautiful night’s sleep.” — Tosin Oladimeji

Carolyn Harrington says: “A warm bath could work since sleep is thought to be induced more rapidly when skin temperature rises and then rapidly drops. It also helps us relax, especially when coupled with a cup of chamomile tea, which is known for its relaxing effects. So for both reasons, I would highly recommend this sleep aid.”

10 / 10 Early Workout

“I find working out during the day and staying away from caffeine a few hours before bed helps.” — Nichole Ogden Garci

Dr. Duffy says: “These are both great suggestions. Anyone who is having trouble falling asleep or staying asleep should try to reduce or eliminate their caffeine intake, and then make sure the caffeine they do use is early in the day (ideally before lunch) to reduce the chance for it to interfere with sleep. Getting regular exercise is also good for sleep, but it should be done at least a few hours before sleep.”

Tossing and turning during the night or having trouble falling asleep can make you sleepy and grouchy during the day. You may have tried some things to help your insomnia that haven’t worked. The good news is that there are many treatments to help you sleep better. But first it helps to know the reason why you don’t sleep well. If you have a medical problem, such as chronic pain, or an emotional problem, such as stress or depression, treating that problem may help you sleep better.

Treatment options for insomnia

Treatment options include behavior and lifestyle changes, medicines, and complementary medicines.

Behavior and lifestyle changes

Getting ready for bed means more than turning down the sheets. Sleep experts know that there are many things that affect how well you sleep. Behavior and lifestyle changes improve overall sleep quality and the time it takes to fall asleep-without the side effects of sleep medicines. Perhaps most important, these improvements last over time.

To improve your sleep, here are some things you can try:

  • Relaxation exercises, such as progressive muscle relaxation, may help you if you lie in bed with your mind racing.Try these relaxation exercises:
    actionset.gif Breathing Exercises for Relaxation
    actionset.gif Doing Guided Imagery to Relax
    actionset.gif Doing Meditation
    actionset.gif Doing Progressive Muscle Relaxation
    actionset.gif Relaxing Your Mind and Body
  • Choose a healthier way of thinking. Healthy thinking is a way to help you stay well or cope with a health problem by changing how you think. Cognitive-behavioral therapy is a type of counseling that can help you understand why you have sleep problems and can show you how to deal with them. Cognitive-behavioral therapy helps reduce interrupted sleep over time.
  • Lifestyle changes are simple things you can do that may help you sleep better. These include changing your sleep area or schedule, watching what and when you eat and drink, and being more active. It’s also important to keep regular bedtimes and wake times-7 days a week-and to try to avoid taking naps during the day.
    actionset.gif Insomnia: Improving Your Sleep
    actionset.gif Sleep: Helping Your Children-and Yourself-Sleep Well


You should seek help if your insomnia has become a pattern, or if you often feel fatigued or unrefreshed during the day and it interferes with your daily life. Many people have brief periods of difficulty sleeping (for example, a few days after starting a new job), but if insomnia lasts longer or has become a regular occurrence, you should ask for help.

Start by calling your primary care physician or bringing up the topic of sleep at your next well visit if you have one scheduled. If your doctor is knowledgeable about sleep disorders, he or she will guide you through the next steps, which may involve an assessment and further testing, or a referral to a sleep specialist. Your doctor may also start by giving you some basic information and resources about healthy sleep habits—these behavioral tips may help certain people with insomnia—or discussing potential medical treatment options to consider. Your doctor could refer you to a psychotherapist if your sleep struggles seem connected to anxiety, depression, or a major life adjustment.

If you don’t feel satisfied after your conversation with your primary care physician, ask for a referral to a doctor who specializes in sleep medicine or consult other available resources. It’s important to find a doctor who has the proper knowledge and training to treat your insomnia.

Many cities also have sleep centers and clinics (sometimes connected to a hospital) that offer assessments, testing, and treatment. An Internet search will help you locate the nearest center.

Non-Medical (Cognitive & Behavioral) Treatments for Insomnia

There are psychological and behavioral techniques that can be helpful for treating insomnia. Relaxation training, stimulus control, sleep restriction, and cognitive behavioral therapy are some examples.

Some of these techniques can be self-taught, while for others it’s better to enlist the help of a therapist or sleep specialist.

Relaxation training, or progressive muscle relaxation, teaches the person to systematically tense and relax muscles in different areas of the body. This helps to calm the body and induce sleep. Other relaxation techniques that help many people sleep involve breathing exercises, mindfulness, meditation techniques, and guided imagery. Many people listen to audio recordings to guide them in learning these techniques. They can work to help you fall asleep and also return to sleep in the middle of the night.

Stimulus control helps to build an association between the bedroom and sleep by limiting the type of activities allowed in the bedroom. An example of stimulus control is going to bed only when you are sleepy, and getting out of bed if you’ve been awake for 20 minutes or more. This helps to break an unhealthy association between the bedroom and wakefulness. Sleep restriction involves a strict schedule of bedtimes and wake times and limits time in bed to only when a person is sleeping.

Cognitive behavioral therapy (CBT) includes behavioral changes (such as keeping a regular bedtime and wake up time, getting out of bed after being awake for 20 minutes or so, and eliminating afternoon naps) but it adds a cognitive or “thinking” component. CBT works to challenge unhealthy beliefs and fears around sleep and teach rational, positive thinking. There is a good amount of research supporting the use of CBT for insomnia. For example, in one study, patients with insomnia attended one CBT session via the internet per week for 6 weeks. After the treatment, these people had improved sleep quality.

Medical Treatments for Insomnia

There are many different types of sleep aids for insomnia, including over-the-counter (non-prescription) and prescription medications.

Determining which medication may be right for you depends on your insomnia symptoms and many different health factors. This is why it’s important to consult with a doctor before taking a sleep aid.

Major classes of prescription insomnia medications include benzodiazepine hypnotics, non-benzodiazepine hypnotics, and melatonin receptor agonists.

Alternative Medicine

There are alternative medicines that may help certain people sleep. It’s important to know that these products are not required to pass through the same safety tests as medications, so their side effects and effectiveness are not as well understood.

Can’t Sleep?

Causes, Cures, and Treatments for Insomnia

Can’t Sleep?Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. Simple changes to your lifestyle and daily habits can put a stop to sleepless nights—without relying on medication.

Can’t sleep? Understanding insomnia and its symptoms

Insomnia is the inability to get the amount of sleep you need to wake up feeling rested and refreshed. Because different people need different amounts of sleep, insomnia is defined by how you feel after sleeping—not the number of hours you sleep or how quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia.

Insomnia symptoms can include:

  • Difficulty falling asleep despite being tired
  • Trouble getting back to sleep when waking up in the night
  • Waking up too early in the morning
  • Relying on sleeping pills or alcohol to fall asleep
  • Not feeling refreshed after sleep
  • Daytime drowsiness, fatigue, or irritability
  • Difficulty concentrating during the day

Causes of insomnia: Figuring out why you can’t sleep

In order to properly resolve your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause about half of all insomnia cases. But your daytime habits, bedtime routine, and physical health can also play a major role.

It’s important to identify all possible causes of your insomnia. Try using a sleep diary to record daily details about your daytime habits, sleep routine, and insomnia symptoms. For example, you can keep track of when you go to sleep and when you wake up, what you eat and drink, the medications you take, and any stressful events that occur during the day. Once you figure out the root cause of your insomnia, you’ll be able to tailor treatment accordingly. Click here for a sample sleep diary.

Are your daytime habits causing your insomnia?

Some daytime habits or bedtime routines are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your daily Starbucks habit affects your sleep more than you realize. Or maybe you’ve never made the connection between your late-night TV viewing and your sleep difficulties.

  • Is your sleep environment quiet, dark, and comfortable?
  • Do you watch TV, play video games, or use a computer, tablet or smartphone in bed?
  • Do you drink caffeinated beverages (coffee, tea, soda) within eight hours of bed?
  • Do you work nights or irregular shifts?
  • Do you exercise regularly?

Are psychological problems causing your insomnia?

Sometimes, insomnia only lasts a few days and goes away on its own, especially when the insomnia is tied to an obvious temporary cause, such as stress over an upcoming presentation or a painful breakup. Chronic insomnia, however, is usually tied to an underlying psychological or medical issue.

Psychological problems that can cause insomnia include depression, chronic stress, anxiety, bipolar disorder, and trauma.

  • Are you under a lot of stress?
  • Are you depressed or feel emotionally flat or hopeless?
  • Do you struggle with chronic feelings of anxiety or worry?
  • Have you recently gone through a traumatic experience?
  • Do you worry about not being able to sleep?

Are health problems or medications causing your insomnia?

Medical problems that can cause insomnia include asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, cancer, and chronic pain. Common medications such as antidepressants, cold and flu medications that contain alcohol, pain relievers that contain caffeine (Midol, Excedrin), diuretics, corticosteroids, thyroid hormone, and high blood pressure medications can also interfere with your sleep.

If you think any health problems or medications may be affecting your sleep, talk to your doctor or pharmacist.

Is a sleep disorder causing your insomnia?

As well as being the most common sleep disorder, insomnia can also be a symptom of other sleep disorders such as:

  • Sleep apnea – a blockage of the upper airways causes your breathing to temporarily stop while you sleep, causing you to awake frequently.
  • Restless legs syndrome (RLS) – uncomfortable, tingly, aching, or creeping sensations in your legs which disturb sleep.

Insomnia cures and treatments: Changing habits that disrupt sleep

Often, changing daytime habits and bedtime routines that contribute to sleeplessness is enough to overcome insomnia altogether.

Adopting new daytime habits to help you sleep

Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your daily Starbucks habit affects your sleep more than you realize. Or maybe you’ve never made the connection between your late-night TV viewing or Internet surfing and your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors contributing to your insomnia.

All you have to do is jot down daily details about your daytime habits, sleep routine, and insomnia symptoms. For example, you can keep track of when you go to sleep and when you wake up, where you fall asleep, what you eat and drink, and any stressful events that occur during the day.

Adopting new habits to help you sleep

  • Exercise. Nothing aids sleep at night like a good workout during the day. You don’t have to join a gym or spend hours on a treadmill to reap the benefits, though. Try taking a dance or yoga class with a friend, playing activity-based video games with your kids, watching your favorite TV show while on a stationary bike, or enjoying outdoor activities such as golf, playing Frisbee, or even yard work. Aim for 30 minutes or more of activity on most days—or three 10-minute sessions if that’s more convenient—but not too close to bedtime.
  • Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
  • Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. While alcohol can make you feel sleepy, it interferes with the quality of your sleep, and nicotine is a stimulant.
  • Avoid late meals. Try to avoid heavy, rich foods within two hours of bed. Fatty foods can take a lot of work for your stomach to digest and spicy or acidic foods can cause heartburn.
  • Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you’re tired.

Coping with shift work

Working nights or irregular shifts can disrupt your sleep schedule. You may be able to limit the adverse impact by adopting healthy sleep habits and following these tips:

  • Adjust your sleep-wake cycle by exposing yourself to bright light when you wake up at night, using bright lamps or daylight-simulation bulbs in your workplace, and then wearing dark glasses on your journey home to block out sunlight and encourage sleepiness.
  • Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation mounting up.
  • Avoid frequently rotating shifts so you can maintain the same sleep schedule.
  • Avoid a long commute that cuts into your sleep time. The more time you spend traveling home in daylight, the more awake you’ll become and the harder you’ll find it is to get to sleep.
  • Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise.

Developing new bedtime routines to help you sleep

It’s not just what you do during the day that affects the quality of your sleep, but also those things you do to prepare your mind and body for sleep.

  • Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.
  • Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise, big discussions or arguments, or catching up on work. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low.
  • Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body’s production of melatonin and can severely disrupt your sleep. Instead of emailing, texting, watching TV, or playing video games, try listening to a book on tape, a podcast, or reading by a soft light. If you want to read an eBook before bed, use an eReader that is not backlit, i.e. one that requires an additional light source.
  • Use your bedroom only for sleeping and sex. Don’t work, watch TV, or use your computer or smartphone in bed. The goal is to associate the bedroom with sleep and sex, so that when you get in bed your brain and body get a strong signal that it’s time to nod off or be romantic.
  • Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can’t sleep is a surefire recipe for insomnia. You can use an alarm, but make sure you can’t see the time when you’re in bed.

Adding relaxation techniques to your bedtime routine can also help to prepare your body and mind for sleep.

Insomnia cures and treatments: Relaxation techniques

Relaxation techniques such as meditation, yoga, and progressive muscle relaxation not only help quiet your mind and relieve body tension, but also help you fall asleep faster and get back to sleep more quickly if you wake up in the night. And all without the side effects of sleep medication!
Some popular smartphone apps can help guide you through the different relaxation methods, or you can follow these techniques:

  • Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.
  • Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.
  • Mindfulness meditation. Sit quietly and focus on your natural breathing and on the way your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.

Insomnia cures and treatments: Overcoming anxiety and stress

Residual stress, worry, and anger from your day can make it difficult to fall asleep as night.

  • Get out of bed when you can’t fall sleep. Don’t try to force yourself to sleep. Tossing and turning only amps up the anxiety. Leave the bedroom and do something relaxing, such as reading, drinking a cup of herbal tea, taking a bath, or listening to soothing music. When you’re sleepy, go back to bed.
  • Talk over your worries during the day with a friend or loved one. Talking face to face with someone who cares about you is a great way to relieve stress and anxiety and stop you rehashing worries when it’s time to sleep. The person doesn’t need to be able to fix your problems, but just needs to be a good listener—someone who makes you feel heard and will listen without judging, criticizing, or continually being distracted.
  • Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way and to maintain a calm, positive outlook can help you sleep better at night.

Overcoming anxiety about your insomnia

The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread going to sleep because you’re going to toss and turn for hours or be up at 2 a.m. again. Or maybe you’re worried because you have a big day tomorrow, and if you don’t get a solid eight hours, you’re sure to blow it. But agonizing about sleep only makes insomnia worse; worrying floods your body with adrenaline, and before you know it, you’re wide-awake.

Instead, try challenging your negative thoughts about your insomnia and replacing them with more realistic ones:

Challenging self-defeating thoughts that fuel insomnia
Self-defeating thought Sleep-promoting comeback
Unrealistic expectations: I should be able to sleep well every night like a normal person. Lots of people struggle with sleep from time to time. I will be able to sleep with practice.
Exaggeration: It’s the same every single night, another night of sleepless misery. Not every night is the same. Some nights I do sleep better than others.
Catastrophizing: If I don’t get some sleep, I’ll tank my presentation and jeopardize my job. I can get through the presentation even if I’m tired. I can still rest and relax tonight, even if I can’t sleep.
Hopelessness: I’m never going to be able to sleep well. It’s out of my control. Insomnia can be cured. If I stop worrying so much and focus on positive solutions, I can beat it.
Fortune telling: It’s going to take me at least an hour to get to sleep tonight. I just know it. I don’t know what will happen tonight. Maybe I’ll get to sleep quickly if I use the strategies I’ve learned.

You may find it helpful to jot down your own list, taking note of the negative thoughts that pop up and how you can dispute them.

Insomnia cures and treatments: Getting back to sleep if you wake up

While it’s normal to wake briefly during the night, if you’re having trouble falling back to sleep, the following tips may help.

  • Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep. Hard as it may be, try not to stress over your inability to fall asleep again, because that only encourages your body to stay awake. A good way to stay out of your head is to focus on the feelings and sensations in your body or to practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
  • Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.
  • Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock to wake up. Avoid using electronic screens of any kind as the light they emit stimulates the brain.
  • Postpone worrying and brainstorming. If you wake at night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it and postpone thinking more about it until morning.

Insomnia cures and treatments: Sleep aids and sleeping pills

When you’re tossing and turning at night, it can be tempting to pop a pill for relief. However, no sleeping pill will cure the underlying cause of your insomnia, and some can even make the problem worse in the long run. Before taking any sleep aid or medication, talk to your doctor or pharmacist.

Dietary supplements for insomnia

There are many herbal supplements marketed for their sleep-promoting effects. Some remedies, such as lemon balm or chamomile tea, are generally harmless, while others can have side effects.

Two of the most popular supplements are:

  • Melatonin – a naturally occurring hormone that your body produces at night. Melatonin supplements may be effective for short-term use, especially in reducing jet-lag. However, there are potential side-effects, including next-day drowsiness.
  • Valerian – an herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely.

Over the counter (OTC) sleep aids

The main ingredient in over-the-counter (OTC) sleeping pills is an antihistamine, generally taken for allergies, hay fever, and cold symptoms. Sleep experts generally advise against their use because of side effects, questions about their effectiveness, and lack of information about their safety over the long term.

Prescription sleeping pills for insomnia

Prescription sleep medications may provide temporary relief, but can have serious side effects. It’s best to use medication only as a last resort, and then, only on a very limited, as-needed basis. Evidence shows that lifestyle and behavioral changes make the largest and most lasting difference when it comes to insomnia.

When to seek professional insomnia treatment

If you’ve tried the insomnia self-help strategies above and are still having trouble getting the sleep you need, a doctor or sleep disorder specialist may be able to help. Seek professional help for insomnia if:

  • Your insomnia doesn’t respond to self-help
  • Your insomnia is causing major problems at home, work, or school
  • You’re experiencing scary symptoms like chest pain or shortness of breath
  • Your insomnia occurs almost every night and is getting worse

Bring a sleep diary with you. Your doctor may be able to diagnose an illness or sleep disorder that’s causing your insomnia, or refer you to a sleep specialist or cognitive behavioral therapist.

Cognitive behavioral therapy (CBT) for insomnia

CBT is aimed at breaking the cycle of insomnia. Poor sleep tends to lead to stress and anxious thoughts about not being able to sleep. This in turn leads to stress and tension, which leads to poor sleeping habits, such as the use of sleeping pills. This leads to worsening insomnia and so on.

The Vicious Cycle of Insomnia

insomniacycleAs well as improving sleep habits, CBT is aimed at changing thoughts and feelings about sleep that may be causing stress and contributing to your insomnia. A therapist may also recommend sleep restriction therapy, whereby you initially shorten your sleep time. The idea is that by limiting the time you spend in bed to the number of hours you actually sleep, say from 1 a.m. to 6 a.m., you’ll spend less time awake and more time asleep. As your sleep efficiency increases you’ll gradually start going to bed earlier and getting up later until you reach your optimum sleep schedule.

Online CBT for insomnia

Some online programs may offer a cheaper but viable alternative to traditional CBT (see the Resources section below for more information).  However, no online program can take the place of professional medical evaluation, so it’s important to first speak to your doctor to rule out any underlying medical condition.

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