Effective Insomnia Treatments: Behavioral, Relaxation & Medical Options

Insomnia Treatment

Behavioral changes:

- Maintain regular sleep and wake times.

- Create a relaxing sleep environment.

- Avoid caffeine and nicotine in the hours before bed.

- Use the bed only for sleep and sex.

- Get regular exercise (but avoid exercising too close to bedtime).

Relaxation techniques:

- Yoga, deep breathing, meditation.

Thought management:

- Cognitive-behavioral therapy (CBT) can help change thoughts and behaviors that contribute to insomnia.

Medication:

- Prescription sleep medications, such as benzodiazepines and nonbenzodiazepines, can be helpful for short-term treatment of insomnia.

- Over-the-counter medications, such as antihistamines, may also be helpful.