Treating Insomnia

Treating Insomnia

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Treating Insomnia

Good sleeping habits are a key part of treatment. If needed, some medications may help you sleep better at first. Making healthy lifestyle changes and learning to relax can improve your sleep. Treating insomnia takes commitment, but trust that your efforts will pay off. Talk to your health care provider before taking any medication.

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Healthy Lifestyle

Your lifestyle affects your health and your sleep. Here are some healthy habits:

  • Keep a regular sleep schedule. Go to bed and get up at the same time each day.

  • Exercise regularly. It may help you reduce stress. Avoid strenuous exercise for two to four hours before bedtime.

  • Avoid or limit naps, especially in the late afternoon.

  • Use your bed only for sleep and sex.

  • Don’t spend too much time in bed trying to fall asleep. If you can’t fall asleep, get up and do something (no electronics) until you become tired and drowsy.

  • Avoid or limit caffeine and nicotine for up to 6 hours prior to bedtime. They can keep you awake at night. 

  • Also avoid alcohol for at least 4 to 6 hours prior to bedtime. It may help you fall asleep at first, but you will have more awakenings throughout the night, and your sleep will not be restful.

Before Bedtime

To sleep better every night, try these tips:

  • Have a bedtime routine to let your body and mind know when it’s time to sleep.

  • Think of going to bed as relaxing and enjoyable. Sleep will come sooner.

  • If your worries don’t let you sleep, write them down in a diary. Then close it, and go to bed.

  • Make sure the room is not too hot or too cold. If it’s not dark enough, an eye mask can help. If it’s noisy, try using earplugs.

Learn to Relax

Stress, anxiety, and body tension may keep you awake at night. To unwind before bedtime, try a warm bath, meditation, or yoga. Also, try the following:

  • Deep breathing. Sit or lie back in a chair. Take a slow, deep breath. Hold it for 5 counts. Then breathe out slowly through your mouth. Keep doing this until you feel relaxed.

  • Progressive muscle relaxation. Tense and then relax the muscles in your body as you breathe deeply. Start with your feet and work up your body to your neck and face.