How To Treat Insomnia In Four Steps

Insomnia is a challenging sleep disorder that can significantly impact one’s relationships, work life, school performance, and daily routine. In some cases, insomnia may be harmful to one’s physical health. Discovering how to treat insomnia effectively can be crucial to getting better sleep and improving your daily routine. There are a few ways you can start, including the following tips. 

1. Change your habits

People with chronic insomnia may benefit from lifestyle changes. When unhealthy sleeping habits are picked up, it may impact one’s sleep quality. Below are a few healthy habits to start partaking in. 

Use your bed for sleep

Some people with insomnia use their beds for more than sleep. Beds are often used as a multi-tasking location, from watching television to working, browsing social media to tossing and turning. However, using your bed in this manner can signal to your mind that your bed is a place for productivity instead of rest. By keeping your bed a place to sleep instead of partaking in other activities, you may be able to fall asleep easier at night.

Be conscientious of lighting

Evening lighting can be detrimental to your quality of sleep. Lighting that may cause insomnia includes bright blue and white lights. LED or screen lights can cause the brain to stay active instead of preparing for sleep. By making a point to dim lighting at least an hour before attempting to sleep, you may experience better sleep at night. Avoid using devices or bright e-readers before bed. 

Lights anywhere in the house can impact insomnia. If you often get up at night to use the bathroom, consider keeping dim lighting in your hallways and bathroom to avoid being unable to fall back asleep due to harsh lighting. 

Discontinue daytime naps

Although enjoyable for some, daytime naps can make sleeping well at night difficult. Avoid naps to sleep better at night when you find daytime sleepiness taking hold. Insomnia treatment often includes challenging patients to avoid sleeping outside certain hours. Skip the nap and get seven to eight hours at night to improve your daily schedule. 

Decrease caffeine intake 

Although caffeine intake may be a hurdle to receiving quality sleep, you may not know what items have caffeine. Calculate the caffeine consumed throughout the day and consider cutting it down. Try chamomile tea or decaf coffee if you crave a hot beverage in the evening. However, drink your tea before your usual bedtime so you aren’t awakened in the night with a full bladder.

2. Pick up new habits

Changing old habits can be beneficial in reducing insomnia. However, adding new habits can make an impact on your sleep, as well. Try adding the following hobbies into your life one by one. 

Add a morning workout to your routine

Exercise may not only benefit your physical and mental health—it can also benefit your sleep. However, the timing of your workout may be crucial. An evening workout within a few hours of your usual bedtime can keep you up later than necessary. A morning or early afternoon workout gives your mind and body time to settle down before sleeping.

Stick to a schedule

In some cases, it can seem fun to stay up late on the weekends and sleep in. However, this behavior can be counterproductive if you’re attempting to rid yourself of chronic insomnia. Instead of changing your schedule on the weekends, set a bedtime and stick to it. 

Set your alarm for the same time each morning and avoid hitting snooze. A firm schedule can remind your internal clock when you wake up and may help you avoid confusion. When setting a schedule, allow yourself to receive at least seven hours of sleep. 

Clean your room

Your sleep environment can impact how well you sleep. Try to make your bedroom a comfortable place. To keep it comfortable, ensure it is clean, temperature-controlled, and dimly lit or dark. A messy room can cause stress, worsening insomnia. 

Keeping clothes off the floor and trash where it belongs may help you and anyone else in the room sleep well. In addition, ensure your mattress is comfortable and that your pillow makes you sleepy. If you cannot purchase a new mattress, consider putting a pillow between your knees and using an adequately sized pillow under your head to prevent back and neck pain. If someone else sleeps with you and you don’t have much space, looking for a cheap used mattress online of a larger size may be beneficial if you can’t afford a new one. 

Spend more time in the sun

Sunlight may promote better sleep. When you’re in the sun, serotonin is released, which improves your mood and helps you calm down. Being in the sun during the day or using a sunlight lamp in the morning may help you sleep better at night. Sunlight also assists your body’s internal clock to know when you should be awake. For example, when someone moves to a new time zone, seeing the sun in the morning may help them adjust to the hours of difference. 

3. See a counselor or therapist

Some people may not think of therapy when considering insomnia treatment. Instead, they might try medication first. However, therapy may be an effective insomnia treatment, whether alone or in combination with medication. Below are a few ways to receive support. 

Cognitive-behavioral therapy (CBT) 

Cognitive-behavioral therapy (CBT) is one of the most successful forms of insomnia treatment. This treatment aims to treat the root cause of your sleepless nights. It isn’t only about getting you to sleep – it’s about getting you to sleep every night in the long term. Mental illness, stress, poor habits, trauma, fear of sleeping, and other challenges can be underlying insomnia. A counselor or therapist may encourage you to keep a sleep journal to get to this root and develop a treatment plan. 

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Lightbox therapy

Lightbox therapy allows people with chronic insomnia to experience mimicked sunlight by sitting near a brightly lit lightbox. The lightbox can be used for 30 minutes each day to wake up the mind and improve energy. This type of therapy is commonly used for those living with seasonal affective disorder (SAD), commonly called seasonal depression. However, it may also be effective for those with insomnia. 

4. Consider medication

Medication can be helpful in the short term for those with insomnia. However, it may be considered a last resort, as it tackles insomnia symptoms and not the reason behind it. Medication is often only a temporary solution to sleepless nights. Consult your doctor before starting, stopping, or changing any medication. 

Natural supplements

One supplement used for sleep is melatonin. Melatonin occurs naturally in the body when exposed to the dark, similar to how serotonin occurs in daylight. Supplements for melatonin can be purchased over the counter from a pharmacy. Ask your doctor what melatonin dosage would be best at first, as melatonin can have side effects, such as nightmares or difficulty sleeping. Low doses of melatonin may be best to start with to see how your body reacts. 

Note that supplements being naturally occurring or healthy doesn’t necessarily mean they can’t interact with other supplements or medications or cause harmful side effects. It is possible to take too much melatonin. For this reason, speaking to a doctor before use can be essential. 

Prescription medication 

Prescription medication for insomnia might be used for severe cases. If your doctor prescribes you a sleep-inducing medication, take it as directed. Complications can arise with prescriptions that cause you to sleep, including problems operating a motor vehicle. If you must drive to work in the morning, ask your doctor about the safety of sleeping pills and their effect on daily activities before getting a prescription.

Note that high-intensity sleeping pills may cause sleepwalking, difficulty arousing, and dangerous nighttime behavior. If you experience these side effects, talk to your doctor immediately. Some sleeping medications may also cause daytime sleepiness, which may interfere with work or school. If you experience daytime sleepiness, another medication may be better suited to your case. 

Alternative treatment options 

Insomnia is a common sleep disorder. Although chronic insomnia might benefit from lifestyle changes, it is often necessary to get treatment. Reaching out to a medical or mental health provider can verify your need for further action. However, if you face barriers to in-person therapy, it might be challenging to find effective insomnia treatment. In these cases, online therapy platforms like BetterHelp can be beneficial. 

Online therapy platforms match clients with therapists who are specialists in their condition or symptoms. After you are matched with a therapist, you can meet with them anywhere you have an internet connection. In addition, you can choose between phone, video, or live chat sessions and send messages to your therapist throughout the week. Your therapist can send you worksheets through the app if needed. 

Studies back up the effectiveness of online therapeutic interventions. One study found that online therapy was more effective than in-person therapy or a waitlist in treating insomnia. Participants reported better sleep after six weeks of treatment.