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Treatments for Insomnia
How is insomnia treated?
Treatment for insomnia includes behavior and lifestyle changes. You and your doctor can make a treatment plan that includes things you can try at home. Some people decide to take medicine for a while to help with sleep.
Your doctor will also treat any health conditions that may be linked with your insomnia. Your doctor may ask you to stop taking a medicine or take a lower dose if it's linked with insomnia.
Cognitive therapy
Cognitive-behavioral therapy for insomnia (CBT-I) is a type of therapy specifically used for insomnia. It can help improve your sleep patterns until you’re able to get more quality sleep.
One part of CBT-I is learning to have good sleep hygiene, which includes getting rid of distractions in your room and keeping a consistent sleep schedule. You also focus on goals such as:
- Changing thoughts and behaviors that interfere with good sleep.
- Creating a sleep schedule that gradually helps you sleep more over time.
You may work with a therapist who helps you identify and change thoughts and behaviors that keep you from getting good sleep.
Lifestyle changes
Lifestyle changes or changes in your bedtime routine may be done as part of cognitive therapy. Examples include:
- Changing your sleep area or schedule. Keep regular bedtimes and wake times every day, and try not to nap during the day.
- Avoiding big meals or too much fluid later in the evening.
- Avoiding alcohol before bed. Drinking alcohol may make you sleepy. But when you drink alcohol, you are more likely to wake up later in the night and have a hard time falling back asleep.
- Avoiding drinks with caffeine, such as coffee or black tea, for about 8 hours before bed.
- Doing relaxation exercises. For example, you can try progressive muscle relaxation. This may help if you lie in bed with your mind racing.
- Staying active. But do not exercise within a few hours of bedtime.
Medicines
Behavior and lifestyle changes can best help you improve your sleep over the long term. In some cases, though, taking medicine for a short time can help you sleep. Doctors may recommend taking sleep medicines only now and then or only for a short time. They are not the first choice for treating ongoing (chronic) insomnia. Medicine is used along with lifestyle and behavior changes.
Your doctor may recommend prescription or nonprescription sleep medicines. Or you may take other medicines that can help you relax and fall asleep, such as depression or anxiety medicine.
Many sleep medicines cause side effects. These medicines also may become less effective when your body gets used to them. They may cause withdrawal symptoms when you stop using them.
Complementary medicine
Some people take dietary supplements to try to improve their sleep. Melatonin is an example.
Talk with your doctor before you try an herbal product or supplement. Your doctor can recommend how much to take and when to take it.
Condition Spotlight
Clinical Trials
Clinical trials are research studies that evaluate a new medical approach, device, drug, or other treatment. As a Stanford Health Care patient, you may have access to the latest, advanced clinical trials.
Open trials refer to studies currently accepting participants. Closed trials are not currently enrolling, but may open in the future.
Sleep Medicine Center
Meet a team of experts who focus on you and your condition. Visit the clinic to make an appointment.