Insomnia steals time and patience. You may lie awake for hours, feel foggy during the day, and wonder what actually helps. This page gives clear, practical steps you can try tonight, explains common causes, and notes when to see a doctor.
First, check basic sleep habits. Aim for the same bedtime and wake time every day, even on weekends. Keep the bedroom cool, dark, and quiet. Remove phones and bright screens at least 60 minutes before bed. Try a short wind-down routine like reading, stretching, or deep breathing to signal your body it’s time to sleep.
Watch what you eat and drink. Avoid caffeine after mid-afternoon. Heavy meals and alcohol close to bedtime can disrupt sleep later in the night. If you feel hungry, eat a light snack with carbs and protein—plain yogurt or a banana with peanut butter work well for many people.
If you wake up and can’t fall back asleep, get out of bed after 20 minutes. Do a quiet activity in dim light until you feel sleepy again. Use white noise or a fan to mask sudden sounds. Limit naps to 20 minutes and avoid napping late in the day. Regular exercise helps sleep, but finish workouts at least two hours before bedtime.
Over-the-counter options like melatonin can help reset your sleep schedule for short-term use. Prescription drugs sometimes help, but they carry side effects and risks. Some antidepressants and stimulants cause insomnia as a side effect—Wellbutrin, for example, can make sleep worse for some people. Other medications such as certain antipsychotics may cause drowsiness. Always review side effects with your prescriber before starting or stopping medicine.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven, drug-free treatment that fixes the habits and thoughts that keep you awake. Many people see lasting improvement after a few weeks of guided sessions. If you can’t find an in-person therapist, online programs and apps offer structured CBT-I plans.
See a doctor if insomnia lasts more than a month, if you’re falling asleep at dangerous times, or if sleep problems affect your work, mood, or relationships. Also seek help if you snore loudly, gasp for air at night, or wake up choking—these are signs of sleep apnea. A sleep study or referral to a sleep clinic may be needed.
If your insomnia started after a medication change, talk to your prescriber about alternatives. If lifestyle fixes don’t help and you prefer not to use medication long-term, ask about CBT-I or a referral to a sleep specialist. Small changes often make a big difference. Try one change at a time, keep a sleep log, and give each habit a few weeks to work before moving on.
Track patterns with a simple sleep diary: note bedtime, wake time, naps, caffeine, mood, and meds. Share the diary with your doctor — it helps spot triggers like late coffee or evening screens. Try limiting liquids two hours before bed to reduce nighttime bathroom trips. If pain keeps you awake, try gentle stretching or a warm bath before bed; use a low-pressure pillow or mattress topper for comfort. Avoid checking the clock; clock-watching increases stress and wakes you more. Lastly, be patient—sleep habits shift slowly. Expect gradual gains and celebrate nights when you sleep better. Small wins build long-term better sleep.
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