What Should You Do If You Cannot Sleep?
If you have been struggling with sleep for more than a few weeks, the most important step is seeking a professional evaluation from your primary care provider or a sleep specialist. The American Academy of Sleep Medicine recommends CBT-I as the first-line treatment for chronic insomnia. Do not rely on over-the-counter sleep aids as a long-term solution.
Chronic insomnia affects approximately 10% of adults worldwide, making it the most common sleep disorder according to the American Academy of Sleep Medicine. Many people suffer with insomnia for years before seeking help, often relying on alcohol, over-the-counter antihistamines, or melatonin supplements that do not address the underlying problem. Insomnia is a medical condition that deserves professional attention, particularly when it persists for three months or longer and impairs your daytime functioning through fatigue, irritability, concentration difficulties, or mood disturbances. A proper evaluation helps identify contributing factors such as underlying anxiety or depression, medication side effects, sleep apnea, restless legs syndrome, or circadian rhythm disorders that may require specific treatment.
Your healthcare provider can screen for insomnia using validated tools like the Insomnia Severity Index and determine whether your sleep difficulty is a primary condition or secondary to another medical or psychiatric disorder. Blood work to check thyroid function, iron levels, and vitamin D status may be appropriate, as these can affect sleep. If chronic insomnia is confirmed, the evidence strongly supports CBT-I as the initial treatment. The American College of Physicians, AASM, and NICE all recommend CBT-I before medication because it produces lasting improvement without the risks associated with sleep drugs. SAMHSA's treatment locator and the Society of Behavioral Sleep Medicine directory can help you find trained CBT-I providers.
While arranging professional treatment, establishing consistent sleep hygiene foundations is a helpful starting point. Keep a consistent sleep-wake schedule seven days a week, create a cool, dark, quiet sleep environment, stop using screens 60 minutes before bed, avoid caffeine after noon and alcohol within three hours of bedtime, and get exposure to bright morning light within 30 minutes of waking. These strategies alone may be insufficient for chronic insomnia but form the foundation upon which professional treatment builds. If you are experiencing severe sleep deprivation that affects your safety, such as drowsy driving, communicate this urgency to your provider so that short-term medication can be considered as a bridge while CBT-I takes effect.
Chronic insomnia affects approximately 10% of adults according to the AASM
What Causes Chronic Insomnia?
Chronic insomnia develops from a combination of predisposing, precipitating, and perpetuating factors as described in the Spielman 3P model. Predisposing factors include genetics and temperament. Precipitating events like stress or illness trigger initial insomnia. Perpetuating behaviors such as excessive time in bed, napping, and sleep anxiety maintain it long after the trigger resolves.
The Spielman 3P model, the most widely accepted framework for understanding chronic insomnia, explains how acute sleep difficulty becomes chronic. Predisposing factors create vulnerability and include genetic traits affecting sleep regulation, personality characteristics such as perfectionism and hypervigilance, and a tendency toward heightened physiological arousal. Research published in the journal Sleep has identified specific genetic variants associated with insomnia risk, with heritability estimated at 38-59% in twin studies. Precipitating factors are the specific events that trigger the initial sleep difficulty, commonly including life stressors, medical illness, pain, schedule changes, or a mental health episode. Most people experience acute insomnia after such events, but for those with strong predisposing factors, the acute episode can become entrenched.
Perpetuating factors are the thoughts and behaviors that maintain insomnia long after the initial trigger has resolved, and they are the primary targets of CBT-I treatment. Common perpetuating behaviors include spending excessive time in bed hoping to sleep, napping during the day to compensate, using alcohol as a sleep aid, going to bed at inconsistent times, and using the bed for activities other than sleep. Cognitive perpetuating factors include catastrophic thoughts about the consequences of poor sleep, unrealistic sleep expectations, and sleep performance anxiety where monitoring and effort to sleep paradoxically prevent it. Research by Morin and colleagues published in JAMA Internal Medicine demonstrated that these perpetuating factors independently predict chronic insomnia development and are modifiable through behavioral intervention.
Medical and psychiatric conditions frequently contribute to chronic insomnia. Depression and anxiety have bidirectional relationships with insomnia, meaning each condition worsens the other. Chronic pain conditions, respiratory disorders, gastroesophageal reflux, hormonal changes during menopause, and neurological conditions like restless legs syndrome and Parkinson disease commonly disrupt sleep. Medications including corticosteroids, beta-blockers, SSRIs, stimulants, and decongestants can cause or worsen insomnia as a side effect. The AASM emphasizes that identifying and treating these contributing conditions is essential for comprehensive insomnia management, though direct insomnia treatment with CBT-I is also warranted regardless of comorbidity, as insomnia often persists even after the co-occurring condition is treated.
Research by Morin and colleagues in JAMA Internal Medicine demonstrated perpetuating factors predict chronic insomnia
How Does CBT-I Treat Chronic Insomnia?
CBT-I is a structured 6-8 session program that combines sleep restriction therapy, stimulus control, cognitive restructuring, sleep hygiene education, and relaxation training. A meta-analysis in Annals of Internal Medicine found that CBT-I improved sleep onset time by 19 minutes and increased total sleep time by 30 minutes, with benefits persisting at long-term follow-up unlike medication.
Sleep restriction therapy is often the most powerful component of CBT-I. It works by temporarily limiting your time in bed to match your actual sleep time, creating mild sleep deprivation that increases sleep drive and consolidates fragmented sleep. For example, if you spend 8 hours in bed but only sleep 5.5 hours, your initial sleep window would be set at 5.5 hours. As sleep efficiency improves above 85%, time in bed is gradually increased by 15-minute increments. While the first week can be challenging due to sleepiness, most people report significant improvement in sleep quality within 2-4 weeks. Research published in the journal Sleep demonstrates that sleep restriction alone produces clinically meaningful improvements in insomnia severity, comparable to the full CBT-I package.
Stimulus control re-establishes the association between the bed and sleep that becomes eroded in chronic insomnia. The rules are straightforward: use the bed only for sleep and sexual activity, go to bed only when sleepy, get out of bed after 15-20 minutes if unable to sleep, return to bed only when sleepy again, maintain a consistent wake time regardless of how you slept, and avoid daytime napping. These instructions are based on classical conditioning principles and were originally developed by Richard Bootzin at the University of Arizona. Cognitive restructuring addresses the unhelpful beliefs and catastrophic thoughts about sleep that fuel sleep anxiety, such as the belief that you cannot function after a poor night or that you must get exactly 8 hours to be healthy.
CBT-I is available through multiple delivery formats, improving accessibility. In-person individual therapy remains the gold standard, but digital CBT-I programs have demonstrated equivalent efficacy in randomized controlled trials. The FDA-cleared Pear Therapeutics Somryst program and evidence-based platforms like Sleepstation and SHUTi deliver structured CBT-I through app-based interfaces with clinical support. A randomized trial published in JAMA Psychiatry found that digital CBT-I significantly improved insomnia symptoms compared to sleep education alone. Group-format CBT-I, available through some VA medical centers and sleep clinics, is another effective and cost-efficient option. The Society of Behavioral Sleep Medicine maintains a directory of CBT-I-trained clinicians that can be accessed through their website.
A meta-analysis in Annals of Internal Medicine demonstrated CBT-I effectiveness for chronic insomnia
What Medications Are Available for Insomnia?
Prescription sleep medications include benzodiazepine receptor agonists like zolpidem (Ambien) and eszopiclone (Lunesta), orexin receptor antagonists like suvorexant (Belsomra) and lemborexant (Dayvigo), and the melatonin receptor agonist ramelteon (Rozerem). The AASM recommends medication only when CBT-I is unavailable or insufficient, and for the shortest duration necessary.
Z-drugs including zolpidem, eszopiclone, and zaleplon are the most commonly prescribed insomnia medications. They work by enhancing GABA activity at the benzodiazepine receptor, inducing sedation. Zolpidem is available in immediate-release and extended-release formulations, with recommended doses of 5 mg for women and 5-10 mg for men after the FDA lowered recommended doses due to next-morning impairment concerns. Eszopiclone at 1-3 mg can be used for slightly longer durations than zolpidem. Common side effects include daytime drowsiness, dizziness, headache, and in rare cases, complex sleep behaviors such as sleepwalking, sleep-driving, and sleep-eating. The FDA added boxed warnings to all Z-drugs in 2019 regarding the risk of serious complex sleep behaviors.
Newer medication classes offer alternatives with different mechanisms. Orexin receptor antagonists including suvorexant and lemborexant work by blocking the wake-promoting orexin/hypocretin system rather than broadly sedating the brain. Studies published in the journal Sleep demonstrated that these medications improved sleep onset and maintenance without the cognitive impairment and abuse potential associated with traditional sedatives. The melatonin receptor agonist ramelteon targets the circadian clock mechanism and may be particularly useful for insomnia with a prominent sleep-onset component. Low-dose trazodone, an antidepressant with sedating properties, is widely prescribed off-label for insomnia though its evidence base is more limited than purpose-developed sleep medications.
The AASM clinical practice guidelines emphasize several important principles for insomnia medication use. Medications should be used at the lowest effective dose for the shortest duration possible. Long-term use of Z-drugs and benzodiazepines is discouraged due to tolerance, dependence, and adverse effects. Older adults are at particular risk for medication-related falls, cognitive impairment, and delirium, and the American Geriatrics Society Beers Criteria identifies most sleep medications as potentially inappropriate for adults over 65. Combining medication with CBT-I can facilitate initial sleep improvement while behavioral changes take effect, after which medication can often be tapered successfully. Never stop sleep medications abruptly after prolonged use, as rebound insomnia and withdrawal symptoms may occur.
The AASM clinical practice guidelines provide recommendations for pharmacological insomnia treatment
How Does Insomnia Relate to Mental Health Conditions?
Insomnia has a strong bidirectional relationship with depression and anxiety. Research in JAMA Psychiatry found that treating insomnia with CBT-I reduced the incidence of new depression episodes by 50% in older adults. The NIMH now considers insomnia both a symptom of mental health conditions and an independent risk factor for developing them.
The relationship between insomnia and mental health is bidirectional and clinically significant. Insomnia increases the risk of developing major depression by four times according to a meta-analysis published in the journal Sleep. Conversely, depression and anxiety are the most common comorbidities in people with chronic insomnia. Historically, insomnia in the context of depression was viewed as merely a symptom that would resolve when depression was treated. However, landmark research by Irwin and colleagues published in JAMA Psychiatry demonstrated that treating insomnia directly with CBT-I not only improved sleep but reduced the incidence of new depression episodes by 50% in older adults, fundamentally changing the clinical approach to co-occurring insomnia and depression.
Anxiety disorders are similarly intertwined with insomnia. Pre-sleep worry and hyperarousal, hallmarks of anxiety, are among the most potent perpetuating factors for chronic insomnia. The racing thoughts, physical tension, and vigilance that characterize anxiety make the relaxation necessary for sleep onset particularly difficult. Research in the journal Behaviour Research and Therapy found that CBT-I effectively improved both insomnia and comorbid anxiety symptoms, suggesting shared underlying mechanisms. PTSD-related nightmares and hypervigilance create another pathway from anxiety to sleep disruption, and sleep disturbance is one of the most treatment-resistant symptoms of PTSD. Addressing insomnia in the context of any anxiety disorder improves outcomes for both conditions.
The clinical implications of the insomnia-mental health connection are substantial. Current best practices, endorsed by the AASM and APA, recommend treating insomnia directly even when it co-occurs with depression or anxiety, rather than assuming sleep will improve once the psychiatric condition is addressed. CBT-I has been shown to improve depression and anxiety outcomes when added to standard psychiatric treatment. For clinicians, this means screening all mental health patients for insomnia and offering CBT-I as a component of comprehensive treatment. For patients, understanding that poor sleep is not just an inconvenience but an active contributor to emotional distress can motivate engagement with evidence-based insomnia treatment as an essential part of mental health recovery.
Research by Irwin and colleagues in JAMA Psychiatry showed CBT-I reduced new depression episodes by 50%
What Sleep Hygiene Practices Are Most Important?
Sleep hygiene refers to behavioral and environmental practices that promote consistent, quality sleep. The most evidence-supported practices include maintaining a consistent sleep schedule, creating a cool and dark bedroom, limiting caffeine after noon, avoiding alcohol before bed, and establishing a wind-down routine. The AASM notes that sleep hygiene alone is insufficient for chronic insomnia but is a necessary foundation.
A consistent sleep-wake schedule is the single most important sleep hygiene practice. Your circadian rhythm, regulated by the suprachiasmatic nucleus in the hypothalamus, functions optimally with consistent timing cues. Going to bed and waking up at the same time every day, including weekends, reinforces your internal clock and improves both sleep onset and sleep quality. The National Sleep Foundation recommends keeping weekend sleep times within 30 minutes of weekday times to prevent social jet lag, which research in the journal Chronobiology International has linked to metabolic disruption, mood disturbance, and impaired cognitive performance.
Environmental optimization plays a substantial role in sleep quality. Bedroom temperature between 60-67 degrees Fahrenheit is optimal for sleep, as your core body temperature must decrease by 1-2 degrees for sleep onset and maintenance. Complete darkness is essential because even dim light suppresses melatonin production and fragments sleep architecture. Research published in PNAS found that sleeping with ambient light increased next-morning insulin resistance by 15% compared to sleeping in darkness. Noise management through earplugs, white noise machines, or consistent background sound helps prevent arousal from environmental disturbances. The NSF also recommends reserving the bedroom exclusively for sleep and intimacy to strengthen the cognitive association between the bedroom and sleep.
Pre-sleep behaviors significantly influence sleep quality. Limiting screen exposure for 60 minutes before bed reduces blue light suppression of melatonin. Caffeine has a half-life of 5-6 hours, meaning half of the caffeine from an afternoon coffee is still active at bedtime; the AASM recommends avoiding caffeine after noon for people with insomnia. Alcohol, while initially sedating, disrupts REM sleep and increases nighttime awakenings as blood alcohol levels fall. A consistent wind-down routine lasting 30-60 minutes, including activities like reading, gentle stretching, warm baths, or relaxation exercises, signals your brain that sleep time is approaching. These practices form the foundation of good sleep but are typically insufficient to resolve chronic insomnia on their own, which is why the AASM recommends CBT-I as the primary treatment.
The National Sleep Foundation provides evidence-based sleep hygiene recommendations
