Many people experience insomnia at some point in their lifetime, but insomnia can mean different things to different people.

In general, insomnia is a sleep disorder that causes people to have trouble falling asleep, staying asleep, or getting enough sleep. Here, we take a closer look at the different types of insomnia and the importance of seeing a healthcare provider when you aren&rsquo;t getting enough sleep.

Acute vs. chronic 
Insomnia can be categorized as acute or chronic, depending on how long a person has been experiencing symptoms:

Acute insomnia (also called short-term insomnia or adjustment insomnia) can last a few days up to a few weeks. It is more common in women and older adults. It is often caused by high levels of stress or disruptions to a normal schedule.

Chronic insomnia (also called long-term insomnia) occurs at least three times a week for at least three months and can continue indefinitely. Chronic insomnia is often a symptom of another medical condition or a side effect of a medication. Sometimes there may not be a direct cause, in which case the insomnia itself is considered the primary condition.

There are different types of insomnia that can be either acute or chronic.

Sleep-onset insomnia 
This type occurs when you have difficulty falling asleep. You may be stressed or worried and unable to let your mind relax.

Sleep-onset insomnia can also occur when your body&rsquo;s circadian rhythm (its natural sleep cycle) is interrupted due to jet lag or working irregular hours. It&rsquo;s sometimes the result of delayed sleep-wake phase disorder (DSWPD), which happens when you are unable to fall asleep at your desired bedtime.

Sleep-maintenance insomnia 

This type occurs when you have trouble staying asleep throughout the night or wake very early in the morning and are unable to fall back asleep (sometimes called early-morning awakening insomnia). This type is more common in older adults.

Sleep maintenance insomnia can also occur as a result of poor sleep habits&mdash;such as consuming too much caffeine or alcohol, using nicotine or drugs, lack of exercise, and using electronic devices around bedtime. It can also be caused by an irregular sleep schedule&mdash;for example, working late or waking up to care for a child during the night.

While these terms can help you understand your symptoms, sleep disturbances can overlap and change over time. Your symptoms may not fit within a specific definition.

Idiopathic insomnia 
This is a type of insomnia with no identifiable cause. Behaviors, medications, habits, medical conditions, and stressors do not play a role. Researchers do not know why some people develop this type of insomnia, but it is thought to be abnormal functioning of the body&rsquo;s sleep/wake systems.

Secondary insomnia 
Also called comorbid insomnia, secondary insomnia refers to insomnia that is related to another health condition. Examples include anxiety, depression, substance abuse, gastroesophageal reflux disease (GERD), restless leg syndrome, overactive bladder, and sleep apnea. Chronic pain from conditions like rheumatoid arthritis or neurological disorders can also make sleep difficult.

Sometimes, even when the primary issue is treated, insomnia can persist, and healthcare providers have come to see insomnia as a standalone condition that requires immediate treatment.

The importance of sleep 
A lack of consistent, restful sleep can contribute to a number of health problems, including cardiovascular disease and obesity. Reduced sleep can make it difficult to concentrate at work and is a common cause of car accidents. Low quality of sleep can affect your mood and contribute to depression and anxiety.

Conversely, getting enough sleep is beneficial to your health. It helps your body regulate blood pressure, reduce inflammation, and maintain immunity. It&rsquo;s associated with better memory, mood, and energy levels during the day.

In other words&mdash;getting a full night&rsquo;s sleep is important to your physical and mental health. If you are struggling to get enough sleep, talk to your healthcare provider.

Medically reviewed in September 2021.

Sources: 
Mayo Clinic. &quot;Insomnia.&quot; 
MedlinePlus. &quot;Insomnia.&quot; 
American Academy of Sleep Medicine. &quot;Provider Fact Sheet: Insomnia.&quot; 
National Heart, Lung, and Blood Institute. &quot;Insomnia.&quot; 
Merck Manual Consumer Version. &quot;Insomnia and Excessive Daytime Sleepiness (EDS).&quot; 
Cleveland Clinic. &quot;Delayed Sleep-Wake Phase Disorder (DSWPD) in Children and Adolescents.&quot; 
Cleveland Clinic. &quot;Insomnia and Excessive Daytime Sleepiness (EDS).&quot; 
Eric Suni. &quot;What Are the Different Types of Insomnia?&quot; Sleep Foundation. June 24, 2021. 
Lavinia Fiorentino and Jennifer L. Martin. &quot;Awake at 4 a.m.: Treatment of Insomnia With Early Morning Awakenings Among Older Adults.&quot; Journal of Clinical Psychology, 2010. Vol. 66, No. 11. 
Stanford Health Care. &quot;Types of Insomnia.&quot; 
American Psychological Association. &quot;Why sleep is important.&quot; 
SCL Health. &quot;The Benefits of Getting a Full Night&#39;s Sleep.&quot; 
Jenna Fletcher. &quot;Why sleep is essential for health.&quot; MedicalNewsToday. May 31, 2019. 
Harvard Health Publishing. &quot;In search of sleep.&quot; 
American Sleep Association. &ldquo;Idiopathic Insomnia.&rdquo;

Defining the Different Types of Insomnia

Skimping on shut-eye isn&rsquo;t North America&rsquo;s only sleep crisis. Many people turn in on time yet miss out on deep, refreshing slumber&mdash;and that&rsquo;s one reason why 61 percent of women and 45 percent of men wake up feeling tired at least some of the time. Unfortunately, that lack of deep sleep leads to health issues that you worry about, that keep you up at night, that&hellip;well, you see the problem.

<a href="https://www.sharecare.com/health/sleep-disorders/what-different-types-sleep-disorders">Sleep issues</a> boost your blood sugar into an unhealthy range, says a new study of around 15,000 people from China&rsquo;s Xuzhou Center for Disease Control and Prevention. And Swedish doctors found poor sleep increases your risk for heart attacks and other cardiovascular events by 30-40 percent. Poor sleep is also a top cause of pain in people over 50. And for those with heart failure&mdash;more than five million North Americans&mdash;poor Z-z-z&rsquo;s double the risk for ending up in the hospital. No wonder an article in the highly respected medical journal The Lancet recently urged docs to write &ldquo;better sleep&rdquo; prescriptions! We think that&rsquo;s a great idea!

So here&rsquo;s our four-step Rx for sweet dreams. It&rsquo;s based on <a href="https://www.sharecare.com/health/healthy-sleeping/cognitive-behavioral-therapy-sleep-better">Cognitive Behavior Therapy</a> for Insomnia (CBT-I for short), shown in studies to help 86 percent of people with <a href="https://www.sharecare.com/health/insomnia/what-is-insomnia">insomnia</a> fall asleep faster, wake up less often during the night, sleep longer and feel great in the morning. It works better than sleeping pills and the benefits last longer. Many people who&rsquo;ve tried it are still sleeping like babies two years later. Wow! Here&rsquo;s how to get started:

<ul>
	<li>Step 1: Rate your sleep. It&rsquo;s easy to tell if you&rsquo;re getting enough sleep. Do you regularly total less than 7 to 8 hours? You probably need more. Assessing <a href="https://www.sharecare.com/health/sleep-basics/improve-quality-of-sleep">sleep quality</a> takes more sleuthing. &ldquo;You may be aware that you&rsquo;re waking up a lot at night,&rdquo; says Cleveland Clinic sleep disorders specialist Michelle Drerup, Psy.D. &ldquo;Or, you may feel really tired no matter how much sleep you get.&rdquo; Those indicate poor sleep quality.</li>
	<li>Step 2: Rule out medical causes for sleep problems. Ask your doctor if any medications you take, or health conditions you have, could be affecting your sleep. If your partner tells you that you <a href="https://www.sharecare.com/health/snoring/what-causes-snoring">snore loudly</a> and toss and turn at night, or seem to stop breathing during sleep, and you wake up extremely fatigued every morning or are excessively sleepy during the day, ask for an evaluation.</li>
	<li>Step 3: Prime your mind and body to wind down. Skip <a href="https://www.sharecare.com/health/coffee-drink-health/what-is-caffeine">caffeine</a> within six hours of bedtime (longer if you&rsquo;re sensitive). Create a relaxing pre-sleep routine (skip TV and take a shower or warm bath, followed by a few stretches and some light reading&mdash;or intimate fun with your partner). Reserve your boudoir for sleep and between-the-sheets playtime. Don&rsquo;t pay bills in bed, catch up on news via your smart phone or work on your laptop. &ldquo;It all sounds simple, but it can be part of a plan to help even chronic cases of insomnia,&rdquo; Dr. Drerup says. &ldquo;And that can have big health benefits.&rdquo;</li>
	<li>Step 4: Get up when you can&rsquo;t sleep. &ldquo;Don&rsquo;t stay in bed,&rdquo; Dr. Drerup says. &ldquo;Your brain will begin linking it with feelings of frustration and sleeplessness. A key component of CBT-I is staying out of bed when you can&rsquo;t sleep. Go into another room, turn on a low light and read something that&rsquo;s not too exciting for a while, then try going to bed again.&rdquo; Over time, this retrains your brain, so that sliding between the covers cues falling asleep.</li>
</ul>

&ldquo;You can try this yourself, but it&rsquo;s good to have some guidance and support from an on-line program or behavioral <a href="https://www.sharecare.com/health/sleep-disorders/what-sleep-disorders-specialist">sleep medicine specialist</a>.&rdquo; If you&rsquo;re interested in working with a trained sleep therapist, go to the Web site of the Society of Behavioral Sleep Medicine, www.behavioralsleep.org. Also, the Cleveland Clinic, where Dr. Mike&rsquo;s the chief wellness officer, has developed an online CBT-I program called Go! to Sleep. It costs $40, but we&rsquo;re so excited about it that we&rsquo;re giving it away free to mattress buyers at some American Signature Furniture and Value City Furniture stores nationwide. Sweet dreams!

Medically reviewed in October 2018.

How to Get Deeper Sleep Without Drugs

Insomnia (trouble getting more than three days of restful sleep a week for three out of four weeks) drove Michael Jackson to desperate measures. If it&#39;s driving you there too, you&#39;re not alone. Sixty-six million North Americans a year have frequent or extended bouts of sleeplessness. We&rsquo;re here to help&mdash;and not in a drug sort of way. <a href="https://www.sharecare.com/health/insomnia/causes-insomnia">Find out what causes insomnia.</a>

To work through your insomnia, GO! to Sleep&mdash;a very successful program at ClevelandClinicWellness.com&mdash;suggests that you:

<ol>
	<li>Exercise regularly. Walking 30 minutes a day relieves stress and helps you sleep. But not too close to bedtime! We aim for 10,000 steps, so buy a pedometer and get walking&mdash;early in the day. <a href="https://www.sharecare.com/health/sleep-disorders/article/exercise-early-to-get-better-sleep" target="_blank">Here&#39;s why exercise earlier in the day helps you sleep better.</a></li>
	<li>Make bedtime comfy. We know some things in life are worth the expense. Two of those things are good pillows and mattresses.</li>
	<li>Slow down to help your body relax. Set aside 30 minutes before bed to finish the day&rsquo;s must-do tasks (10 minutes). Do the hygiene things (10 minutes). Create calm-down time; try deep breathing and/or meditation (10 minutes). <a href="https://www.sharecare.com/health/meditation/how-do-i-meditate" target="_blank">Use these tips if you&#39;re not sure how to meditate.</a></li>
	<li>Ban bedside digital devices, including TV. Have nothing in your bedroom except the bed, which should be used for only two things. Sleep may come in an easy second. <a href="https://www.sharecare.com/health/sleep-basics/how-technology-interfere-with-sleep" target="_blank">Discover how electronics intrude on your sleep.</a></li>
</ol>

Still sleepless? Medications, a medical condition or stress could be to blame. Try to identify the problem yourself and work through it. If not a complete success, meet with a <a href="https://www.sharecare.com/health/sleep-disorders/what-doctor-see-sleep-problem" target="_blank">sleep specialist</a> or try cognitive behavioral therapy. One-on-one sessions and telephone and group therapy can be very effective.

4 Ways to Get Better Sleep Without Medication

If you toss and turn at night (68 percent of us struggle with sleep weekly, according to a study by Consumer Reports), the culprit may be your habits when you woke up &hellip; 16 hours earlier that day. Even if it sounds entirely unrelated, iIt&rsquo;s not. In fact, your morning habits may be the single most important factor in how easily you fall asleep at night. That doesn&rsquo;t mean you have to work harder or wake-up earlier. Instead, you can leverage the things you already do every morning to make your body&rsquo;s natural cycles work for you. Try any of these five morning hacks to make both your morning&mdash;and bedtime&mdash;easier all around.

<ol>
	<li>Get a lot of light. One of the biggest drivers of our body&rsquo;s circadian rhythm is light.&nbsp; Bright light is the signal to shut off melatonin release, reset your &ldquo;body clock&rdquo; for the day and, generally, kick-start your body&rsquo;s processes. It was easy when we went to bed and woke up with the sun on the farm, but in today&rsquo;s world, we&rsquo;ve lost that synchronization. Reset your circadian rhythm by getting as much light as possible as soon as you wake-up. This takes little to no effort, and is the single best way you can leverage your body&rsquo;s own internal processes to awaken your system, make it easier to fall asleep earlier that night and wake-up at the same time the next day. If you&rsquo;re up with the sun, stick your lovely head out the window. If you&rsquo;re up earlier, grab your smartphone&mdash;that blue light will shut down your melatonin release faster than you can say &ldquo;get me coffee.&rdquo;(That&rsquo;s why it&rsquo;s a good thing in the morning, but also why you shouldn&rsquo;t use your smartphone for one to two hours before bed).&nbsp;</li>
	<li>Hydrate. We lose fluids during sleep by breathing and perspiration, so we wake up with a debt. Even minor dehydration worsen leave us with a foggy feeling and slower thinking processes. &nbsp;Before you do anything else in the morning, chug at least eight to 16 ounces of water. Throw in some fruit, or a little lemon, or just drink it straight&mdash;whatever appeals to you most to make this an easy action item.</li>
	<li>Bust a move. Bust through the remaining bit of morning grogginess by getting your heart pumping. Not only does it raise your core body temperature, but it also releases epinephrine, norepinephrine and dopamine, the happy hormones&mdash;who doesn&rsquo;t want more of that? If you can do a full workout, that&rsquo;s great! Studies show that people who work out in the morning are more likely to stick with their routine and &nbsp;sleep better that night. If you&rsquo;re not there yet (and that&rsquo;s ok&mdash;baby steps!), consider mini-routines of sun salutations, or a little cardio like jumping jacks, pushups, pretend jump rope and so on.&nbsp; Or just play a game of tag with your 3-year old. I mean, God gave them that much energy&mdash;why not make them your cute personal morning trainer?</li>
	<li>Take a cool shower. Second to bright light, core body temperature plays a major role in our sleep and wake cycles. Taking a warm shower at night can lull you to sleep, but a cold shower stimulates you, causing release of the same hormones (norepinephrine and epinephrine) that exercise releases. &nbsp;If you still want your warm shower, keep it short, and have two minutes of cooler water at the end, with 10 to 15 seconds of cold if you can tolerate it at the end.</li>
	<li>Wait to caffeinate. Wait until you&rsquo;ve tried the above steps before having caffeine.&nbsp; According to sleep expert Dr. Michael Breus, if you caffeinate too early, the caffeine will counteract the natural hormones (like cortisol and norepinephrine) that your body naturally releases, suppressing their effect. Wait about 90 minutes after waking, so that your caffeine can hit when those hormone levels are starting to descend.</li>
	<li>Reset your space. A cluttered bedroom, unmade bed &hellip; these things will stress you out when you go to hit the hay tonight. Rather than sleeping, you&rsquo;ll want to clean up. Make your bed, put away your PJs and do other resets so that your room is calm and inviting when you return that night.</li>
</ol>

This article is third in my Sharecare series on hacks that can improve sleep hygiene, so you sleep more, sleep better and awake feeling rejuvenated.

Read the other articles here: 
<a href="https://www.sharecare.com/health/healthy-sleeping/article/surprising-way-sabotaging-sleep" target="_blank">The Surprising Way You&rsquo;re Sabotaging Your Sleep</a> 
<a href="https://www.sharecare.com/health/sleep-health/article/how-light-actually-help-sleep-better" target="_blank">How Light Can Actually Help You Sleep Better</a>

Improve Your Sleep by Doing This Every Single Day  

In Christopher Nolan&rsquo;s 2002 thriller Insomnia, Al Pacino plays a detective who accidentally shoots his partner while trying to apprehend a suspect. His guilt, plus the never-setting Alaskan sun (that&rsquo;s where he&rsquo;s investigating the case) rob him of sleep, even when he&rsquo;s past the point of exhaustion.

But you don&rsquo;t need nagging guilt and the midnight sun to suffer chronic <a href="https://www.sharecare.com/health/insomnia">insomnia</a>. Fully one third of Americans have trouble falling or staying asleep. Luckily, there&rsquo;s a breakthrough treatment for chronic insomnia called CBT-I (<a href="https://www.sharecare.com/health/insomnia/cognitive-behavioral-therapy-treat-insomnia">cognitive behavioral therapy for insomnia</a>).

The idea is to identify and replace negative thoughts and behaviors that contribute to poor quality sleep with positive, sleep-inducing ones. And it works! Studies have consistently shown CBT-I can help people fall asleep more easily, sleep longer and have a better quality of sleep. And it gets you off those sleeping meds that can trigger all kinds of pseudo-awake, weird behavior and moods.

You can even do CBT-I by using an app in the comfort of your own home, although you can certainly find a certified therapist and opt for a more personal touch. A few popular apps include GO!ToSleep (from Dr. Mike&rsquo;s Cleveland Clinic), Sleepio, Shut-I and Conquering Insomnia. They all help you identify underlying issues, such as poor sleep habits, stress or negative thoughts associated with bed and then help you tackle these problems. While you have to be committed to finding a solution to your insomnia for CBT-I to work, if you are, you may be enjoying sweet dreams within a few weeks.

Insomnia? There’s an App for That!

Getting enough sleep is an important part of staying healthy. Adequate sleep is associated with lower stress, lower risk of cardiovascular disease, being at a healthier weight, better job performance, better immunity, and many other positive impacts on physical and mental health.

Conversely, inadequate sleep can have negative impacts on physical and mental health. Because sleep is such a vital component of health, it&rsquo;s a topic you should be discussing with your healthcare provider. And sometimes sleep should be the primary focus of your appointment.

When should you see an HCP about sleep? 
The number of hours of sleep a person requires on the average night can vary. If you find that you are sleeping poorly multiple nights a week and lack of sleep is impacting your quality of life, it&rsquo;s time to see a healthcare provider. Here are some signs that a lack of sleep is impacting your quality of life:

<ul>
	<li>You struggle with concentration at work or school</li>
	<li>You have trouble remembering things</li>
	<li>You have difficulty making decisions or solving problems</li>
	<li>You can&rsquo;t seem to stay awake and feel the need to take naps</li>
	<li>You are struggling with negative moods or emotions</li>
	<li>You take longer to finish tasks and make more mistakes than usual</li>
	<li>You feel stiff and achy</li>
</ul>

If you&rsquo;re on the fence about whether it&rsquo;s time for an appointment, remember that it&rsquo;s better to address sleep disorders sooner than later. The effects of sleep deprivation get worse with time.

How can you prepare for an appointment? 
Before your appointment, it can be helpful to keep a diary of your sleep habits. Some things to keep track of in this diary include:

<ul>
	<li>Times you went to sleep and woke up</li>
	<li>How long you slept each night (make a guess if you&rsquo;re unsure)</li>
	<li>How long it took you to fall asleep</li>
	<li>How many times you woke up during the night</li>
	<li>How you felt when you woke up</li>
	<li>Number of caffeinated beverages you drink each day</li>
	<li>Number of alcoholic beverages you drink each day</li>
	<li>How tired you felt throughout the day</li>
	<li>How often you exercise and what type of exercise you do</li>
	<li>Number of naps you take each day</li>
	<li>Your moods and emotions</li>
	<li>Physical symptoms, such as fatigue and any pain you experience</li>
</ul>

You will also want to include notes about how long you&rsquo;ve been struggling to sleep&mdash;has it been a few weeks or a few months? Keeping track of this information can help you and your healthcare provider identify patterns and potential causes of sleep disruption. Even if you haven&rsquo;t been keeping a sleep diary, writing down a summary of your sleep habits over the past weeks and months will be helpful.

It&rsquo;s also helpful to bring information regarding your medical history, including other medical conditions, and a list of medications you take (including vitamins and supplements).

At your appointment 
Plan to discuss sleep at the start of your appointment, telling your healthcare provider about your symptoms, how long you&rsquo;ve been experiencing these symptoms, and how they are impacting your life. Anytime you need to describe symptoms or an experience to a healthcare provider, it can be very helpful to have notes in front of you.

Based on your exam, your healthcare provider may order tests, may refer you to a sleep specialist, may recommend lifestyle changes, or may prescribe a sleep aid.

Medically reviewed in September 2021.

Sources: 
Centers for Disease Control and Prevention. &quot;Are You Getting Enough Sleep?&quot; 
Office of Disease Prevention and Health Promotion. &quot;Get Enough Sleep.&quot; 
SLC Health. &quot;The Benefits of Getting a Full Night&#39;s Sleep.&quot; 
National Heart, Lung, and Blood Institute. &quot;Sleep Deprivation and Deficiency.&quot; 
Thomas Roth. &quot;Insomnia: Definition, Prevalence, Etiology, and Consequences.&quot; Journal of Clinical Sleep Medicine, 2007. Vol. 3, No. 5. 
Cleveland Clinic. &quot;Sleep Disorders: When to Seek Help.&quot; 
Danielle Pacheco. &quot;How to Talk to Your Doctor about Your Sleep.&quot; Sleep Foundation. June 23, 2021. 
Eric Suni. &quot;Sleep Diary.&quot; Sleep Foundation. February 25, 2021. 
Mayo Clinic. &quot;Insomnia.&quot;

Signs You Should Talk to a Doctor About Insomnia

Insomnia is a sleep disorder that makes it difficult to fall asleep, stay asleep, or get enough sleep.

Too little sleep can be a serious problem for both physical and mental health. It can result in feelings of irritability, anxiety, depression, and fatigue. It can cause problems with memory and concentration, affecting work, school, and the ability to operate a vehicle safely. Chronic insomnia can increase the risk of health issues such as diabetes, high blood pressure, and cancer.

If you are having trouble sleeping or think you have insomnia, it&rsquo;s important to talk to a healthcare provider. Insomnia is treatable. Below is a look at some of the treatment options for insomnia.

Identifying the cause of insomnia 
The first step to treating insomnia is identifying the cause. There are many different potential causes, including:

<ul>
	<li>Stress. This can be a period of severe stress, such as the loss of a job, the death of a loved one, or being diagnosed with an illness.</li>
	<li>Changes in your sleeping environment (light, noise, temperature) or changes in a daily schedule.</li>
	<li>The use of&mdash;or withdrawal from&mdash;caffeine and certain medications.</li>
	<li>Jet lag and shift work can also cause insomnia because they interfere with the body&rsquo;s natural clock (called circadian rhythm).</li>
</ul>

Numerous medical conditions are also associated with insomnia, such as restless leg syndrome, sleep apnea, gastroesophageal reflux disease (GERD), chronic pain, and neurological conditions like Parkinson&rsquo;s and Alzheimer&rsquo;s disease. Mental health disorders like depression, anxiety, and PTSD can also disrupt normal sleep patterns.

When treating insomnia, it&rsquo;s important to address any underlying issues or health conditions that may contribute to your struggle to sleep. For example, if a medication is believed to be interfering with sleep, your healthcare provider may recommend switching to a different medication. They will also likely recommend adjustments to sleep habits and lifestyles, such as exercising more, going to bed at more consistent times, and cutting back on caffeine.

Cognitive behavioral therapy 
For chronic insomnia&mdash;insomnia that lasts more than 3 months&mdash;the first type of treatment is often cognitive behavioral therapy (CBT). CBT involves talking to a mental health professional to identify any factors that may contribute to insomnia. While individual needs will differ, CBT may include the following:

<ul>
	<li>Sleep education. For example, learning what happens during the sleep cycle and how insomnia may develop.</li>
	<li>Sleep restriction. This involves setting a schedule for sleeping and waking. It also involves keeping a journal to track how you sleep.</li>
	<li>Relaxation training. This method aims to counteract negative moods, emotions, and thoughts that interfere with sleep. It also involves scheduling time to relax.</li>
	<li>Stimulus control. The removal of factors that condition your mind to avoid sleep, such as removing a TV from your bedroom.</li>
	<li>Sleep hygiene. This focuses on developing healthy habits around sleep, such as sticking to a consistent sleep schedule. It also includes making changes to your lifestyle that may interfere with sleep, such as limiting caffeine and alcohol, and quitting smoking if you smoke.</li>
</ul>

These are only a few CBT techniques, and it is important to remember that everyone&rsquo;s experiences are different. A mental health professional will work closely with you to develop strategies that address your specific needs.

When is it time to switch to a medication? 
In some cases, insomnia may need to be treated with medication. Medication is typically prescribed when lifestyle changes and cognitive behavioral therapy techniques prove ineffective on their own. Deciding to treat insomnia with a medication is a decision you will make with your healthcare provider, and the discussion should cover:

<ul>
	<li>Possible side effects of the medications</li>
	<li>Any medications you are currently taking and the possibility of drug interactions</li>
	<li>Your insomnia symptoms and the type of insomnia you have</li>
	<li>How long you will need to take the medication</li>
	<li>The cost of the medication</li>
</ul>

Based on your needs, your healthcare provider may recommend a prescription medication or an over-the-counter medication. Different medications for insomnia work in different ways, but they all have at least one thing in common&mdash;they must all be taken under the guidance of a healthcare provider and used exactly as directed.

Remember that insomnia is a common, treatable disorder. If you have difficulty sleeping or find yourself overly tired throughout your day, talk to your healthcare provider.

Medically reviewed in October 2021.

Sources: 
MedlinePlus. &quot;Insomnia.&quot; 
Cleveland Clinic. &quot;Insomnia.&quot; 
National Heart, Lung, and Blood Institute. &quot;Insomnia.&quot; 
UpToDate. &quot;Patient education: Insomnia (Beyond the Basics).&quot; 
Eric Suni. &quot;What Causes Insomnia?&quot; Sleep Foundation. August 6, 2020. 
Peter Crosta. &quot;What is insomnia? Everything you need to know.&quot; MedicalNewsToday. July 28, 2020. 
American Academy of Sleep Medicine. &quot;What is cognitive behavioral therapy?&quot; 
Mayo Clinic. &quot;Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills.&quot; 
Stanford Health Care. &quot;Treatments for Insomnia.&quot;

What Are the Treatment Options for Insomnia?

<a href="https://www.sharecare.com/health/healthy-sleeping/slideshow/does-sleep-schedule-really-help">Good sleep</a> can help you feel energized, lower your risk of obesity, improve concentration and so much more. And you probably know that winding down before bed, avoiding caffeine and taking a warm bath can contribute to better ZZZs, but your bedroom setup is also extremely important for a good night&#39;s rest.

From decor to temperature, here&rsquo;s how to set your bedroom up for success&mdash;more specifically, the recommended seven to nine hours of sleep.

Choose relaxing colors 
Did you know that your bedroom decor can have a major impact on your sleep hygiene? Yes, your comforter, paint colors and curtains can all help&mdash;or hurt&mdash;your shut-eye.

The Sleep Foundation says cool-tone colors like grays and blues may help you feel more relaxed, which is exactly the mindset you want to be in as you wind down each night. On the other hand, brighter, warmer shades may actually interfere with your sleep and keep you awake.

Changing your paint color is quite a feat, but it&rsquo;s not the only way you can add a sense of calm to your bedroom. Try changing out your comforter, sheets, pillows, artwork or blankets to muted shades of blues or grays.

Add lavender 
Although the studies are limited, there is some indication that <a href="https://www.sharecare.com/health/sleep-disorders/slideshow/natural-sleep-aids-that-work">certain scents</a> can impact your sleep.

In one small study of 20 people, inhalation of lavender oil lowered participant&rsquo;s heart rate, blood pressure and skin temperature. And in another study, infants were given a bath with or without lavender oils. Mothers whose babies bathed in the oils were more relaxed and showed more affection towards their newborns during bath time than those who didn&rsquo;t have the oils. The infants also cried less and slept better when their bath involved lavender oils.

While lavender is certainly not a cure-all for sleep problems like insomnia, it doesn&rsquo;t hurt to add oils, room spray, diffusers or sachets in your room. A scented candle may produce a lovely aroma during the day when you&rsquo;re awake, but never leave candles lit overnight while you sleep.

Adjust the temperature 
Being too hot or too cold can definitely cause you to have trouble falling asleep or staying asleep.

If your room is cool enough, it will be easier to fall asleep, since your body temperature naturally decreases so you can snooze. Try setting your thermostat somewhere between 60 and 67 degrees Fahrenheit. A cooler room will also help you stay asleep&mdash;specifically in REM (rapid eye movement) sleep or the stage of sleep that involves dreaming.

Make sure your bedroom is dark 
It&rsquo;s also recommended that you keep your bedroom free of bright lights, televisions, computers, tablets or cell phones. Exposure to light&nbsp;while sleeping can stimulate&nbsp;your brain, interfering with the production of the sleep hormone melatonin and even increasing your body temperature, both of which can keep you awake.

While you should have some exposure to sunlight throughout the day, keep your bedroom on the darker side for sleeping. Make sure all of your lights are turned off, that you use curtains (even blackout curtains if you can) or eye masks. If you need a night light, invest in a low illumination light. Try to avoid watching television, playing electronic games or using your phone 30 minutes to an hour before bedtime.

Change out your linens and mattresses regularly 
It&rsquo;s no surprise that a comfortable setup is going to help you <a href="https://www.sharecare.com/health/sleep-health/slideshow/simple-habits-sleep-soundly?">sleep better</a>, and that includes your bedding.

When it comes to your mattress, choose one that is supportive and feels good&mdash;you shouldn&rsquo;t wake up with aches or pain. While there&rsquo;s no set rule for when to change out your mattress, most last around eight years. If there are worn spots&mdash;or your position moves when your partner moves&mdash;it may be time to replace it. New smart mattress technology can monitor your temperature and track sleep quality, but these often come at a much higher cost.

As far as pillows go, you should replace them when they get lumpy, which is probably going to be around one to two years. It&rsquo;s important to choose a pillow that feels comfortable to you.

Invest in a white noise machine 
Noise can also affect your sleep in a negative way. When you hear sounds, your brain tries to process them, which can cause problems when you&rsquo;re trying to fall asleep. An unexpected noisy location can also cause you to wake up in the middle of the night.

While noise affects everyone differently&mdash;some are more sensitive to it than others&mdash;it&rsquo;s still important to create a quiet environment for a good night&rsquo;s sleep.

If you notice you&rsquo;re having trouble with the noise in your room or home, try white noise machines or apps on your phone. White noise machines provide a constant sound, like running water or buzzing, that can block out disturbing outdoor sounds like traffic sirens. You can also achieve the same type of sound with an air purifier or fan.

Sleep is an essential part of a healthy lifestyle. Tracking your ZZZs using <a href="https://www.sharecare.com/" target="_blank">Sharecare</a>, a free app for <a href="https://itunes.apple.com/us/app/sharecare/id964313779?mt=8" target="_blank">iOS</a> and <a href="https://play.google.com/store/apps/details?id=com.sharecare.realgreen&amp;hl=en_US" target="_blank">Android</a>, can help you become aware of your sleep habits. Sharecare can automatically track your sleep or you can input the hours you sleep manually. Using this information, you can establish a slumber schedule and environment that works for you.

Medically reviewed in June 2021.

Sources: 
Eric Suni. &ldquo;How to Design the Ideal Bedroom for Sleep.&rdquo; Sleep Foundation. October 23, 2020. 
Elliot AJ, Aarts H. &ldquo;Perception of the color red enhances the force and velocity of motor output.&rdquo; Emotion. April 11, 2011. 
National Sleep Foundation. &ldquo;What your bedroom paint colors have to do with sleep quality.&rdquo; Accessed June 29, 2020. 
Hiroki Noguchi, Toshihiko Sakaguchi. &ldquo;Effect of Illuminance and Color Temperature on Lowering of Physiological Activity.&rdquo; Applied Human Science. April 12, 2000. 
National Sleep Foundation. &ldquo;How Technology Can Help You Sleep Better.&rdquo; November 1, 2020. 
Sayorwan W, Siripornpanich V, Piriyapunyaporn T, Hongratanaworakit T, Kotchabhakdi N, Ruangrungsi N. &ldquo;The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity.&rdquo; J Med Assoc Thai. April 2012. 
Tiffany Field, Tory Field, Christy Cullen, Shay Largie, Miguel Diego, Saul Schanberg, Cynthia Kuhn. Lavender bath oil reduces stress and crying and enhances sleep in very young infants. Early Human Development. June 2008. 
Eric Suni. &ldquo;How Smell Affects Your Sleep.&rdquo; Sleep Foundation. October 23, 2020. 
Renee Prince. &ldquo;What is the Best Temperature for Sleep?&rdquo; Sleep.org. March 21, 2021. 
National Sleep Foundation. &ldquo;How to Make a Sleep-Friendly Bedroom.&rdquo; November 10, 2020. 
Eric Suni. &ldquo;Technology in the Bedroom.&rdquo; Sleep Foundation. June 24, 2021. 
National Sleep Foundation. &ldquo;How Electronics Can Alter Your Sleep.&rdquo; May 14, 2021. 
Danielle Pacheco. &ldquo;The Bedroom Environment.&rdquo; Sleep Foundation. October 16, 2020. 
National Sleep Foundation. &ldquo;Four Tips for a Better Night&rsquo;s Sleep.&rdquo; May 13, 2021.