Medically reviewed by Patricia Weiser, PharmD and Jared Meacham, PhD, RD, CSCS

Insomnia, or having difficulty sleeping, can be truly frustrating and impact your health and quality of life. The good news is that several evidence-based solutions can help you fall and stay asleep so you can wake up feeling rested and ready to tackle the day. Learn more about how to maintain good sleep hygiene, the causes of insomnia, what to ask your doctor about, and what you can do right now if you’re having trouble sleeping.

You’re tossing and turning, your mind is racing, the dog is snoring peacefully, but you’re having trouble sleeping. Sound familiar? And frustrating? You’re certainly not alone.

About 10% of adults have chronic insomnia, meaning they regularly have difficulty sleeping. And about 20% have occasional insomnia. Some estimates, however, show that insomnia affects up to 60% of the world’s population. That’s a lot of people staring down restless nights.

“[Chronic] insomnia is clinically defined by trouble falling or staying asleep for three or more days a week over a three-month period,” says Alex Dimitriu, MD, a double board-certified physician in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine.

If you have trouble sleeping, you may be wondering about what to do when you can’t sleep, insomnia treatments, how to cure insomnia, and more. We’ve got insomnia tips and tricks for you. And, yes, we’ve included tactics you can use right now in case you’re seeking an immediate solution and want us to get to it already.

Insomnia Tips for Tonight: Quick Wins When You Can’t Sleep

Let’s dive in. If you need ways to fall asleep right now, these fight-insomnia tips are for you.

• *Get out of bed: This may sound odd, but staying in bed and worrying about not sleeping can worsen the problem (especially if you're doom scrolling under the covers). So get up and engage in a calming activity until you feel drowsy. A guided meditation in the BetterSleep app might be just the ticket.
• *Try some breathwork: Breathing exercises are a tried-and-true method for calming the mind and body. The BetterSleep app features guided breathwork exercises. Need to try something right now? Inhale for a count of four and exhale for a count of eight. Repeat until you drift off.
• *Try cognitive shuffling: This technique distracts your mind from thoughts that keep you awake. Pick a random word and then mentally list several words that start with the same letter. Visualize each word (for “apple,” picture an apple). Then continue with the next letter of your original word choice and think of words that begin with that letter.
• *Avoid disturbances: Keep the lights dim if you’re up, and off if you’re back in bed. Wear a sleep mask if street lights are filtering through your blinds or curtains. Noise is another sleep disruptor. White noise and other soothing sounds can help block out bedmate—or pet—snoring or city noise pollution. The BetterSleep app offers soundtrack options you can drift off to and that buffer disruptors.

What Is Insomnia?

Insomnia is a sleep disorder. People with insomnia have difficulty falling or staying asleep, even when they have adequate time to snooze. Researchers and clinicians have multiple ways of defining insomnia, based on duration, underlying causes, and symptoms.

• *Duration
  • Chronic: three or more nights per week for three months or more
  • Short-term: sleep disturbances for less than three months
• *Underlying cause
  • Primary: not caused by an underlying condition
  • Secondary: caused by an underlying condition
  • Medication-induced: is a side effect of a medication
• *Symptom type
  • Sleep onset: difficulty falling asleep
  • Sleep maintenance: difficulty staying asleep
  • Early morning: waking early before spending enough time sleeping
  • Mixed: Any combination of the above symptoms

Insomnia, especially when ongoing, is linked to daytime sleepiness, multiple health issues, and even a higher risk of car accidents.

But, for those who have trouble sleeping, the issue can also be incredibly frustrating and lead to a vicious cycle. Not being able to drift off can drive anxiety about insomnia, which can lead to even more sleep disturbances. Ugh.

You want more stats? We’ve got ’em. A recent study revealed that more than 30% of adults in the United States have an hour or more of sleep debt per week. Sleep debt is the discrepancy between how much sleep you need and how much you get, like having a negative bank balance when you’ve still got to hit up the grocery store.

That same study also found that more than 46% also have an hour or more of social jetlag, a mismatch between your circadian rhythm (aka your sleep-wake cycle) and your life schedule, including work and socializing. It also found that more than 70% experience daytime sleepiness slumps.

“Being a female, older, and of non-white ethnicity increases the chances of having insomnia,” Dr. Dimitriu says. “Depression, anxiety, shift work, burnout, and over-work (or working too late in the night) can all contribute.”

Insomnia Symptoms and Common Triggers

Aside from the obvious—not being able to fall asleep, waking frequently, or not being able to sleep for an adequate time—here are some additional insomnia symptoms.

• *Cognitive issues, such as not being able to focus on a task, make decisions, or remember things
• *Excessive daytime sleepiness
• *Fatigue or energy slumps
• *Mood swings or irritability
• *Reduced productivity or performance
• *Increased risk for accidents or injuries

Some factors can trigger insomnia, these include:

• *Evening light exposure (especially when bright)
• *Blue light from screen use too close to bedtime
• *Light pollution from the street
• *Noise pollution, whether inside or out
• *Temperature (a room that’s too warm or humid)
• *An irregular sleep schedule (from shift work or staying up later on weekends than on week nights)
• *Alcohol (especially overuse or when consumed late in the evening)
• *Caffeine (especially in the eight hours leading up to sleep)
• *Eating too close to bedtime
• *Medical concerns
  • Medication side effects
  • Pain (chronic or temporary)
  • Acid reflux (such as with gastroesophageal reflux disease, aka GERD)
  • Sleep apnea
  • Mental health concerns (anxiety, depression, mood disorders, chronic stress)
  • Thyroid issues
  • Attention deficit hyperactivity disorder (ADHD)
  • Restless legs syndrome
  • Dementia
  • Hormonal shifts (such as during the menopause transition)

To avoid some triggers, Dr. Dimitriu recommends the 10-3-2-1-0 method: “No caffeine within 10 hours of bedtime, last meal three hours before. No work two hours prior. And no screens one hour prior.” The zero means hitting the snooze button on your alarm zero times.

Core Routine Reset: Foundations that Move the Needle

Now that you know the common triggers of insomnia, a few tips and techniques can help you avoid the ones within your control. Here are the natural strategies for your bedtime routine that can help make a big difference. These are also great to try if your child or teen is having sleep difficulties.

Timing

“Sleep loves rhythm,” Dr. Dimitriu says, “so keep a consistent bed and wake time even on weekends.”

Dr. Dimitriu says to block out eight to nine hours as a window for going to bed and logging adequate sleep. Although slight variations might occur, a good rule of thumb is to not stray from your routine by more than an hour.

Light

Light and darkness tell your body to wake or sleep, respectively. Light cues, via your eyes, send signals to the suprachiasmatic nucleus (SCN) in your brain. The SCN is your body’s master clock, which then syncs up your sleep-wake cycle. Getting bright light (ideally from the sun) in the morning and keeping lights dim as you prepare for sleep can help.

Darkness is crucial for falling asleep because it triggers the pineal gland to release melatonin, aka the “sleep hormone” to ready you for slumber. If you experience light pollution from city living, neighborhood street lights, or even your own porch lights, or if you must sleep during the daylight hours because of shift work, consider adding blackout curtains or using a sleep mask.

Remember that many electronic devices emit blue light. “No screens before bedtime,” recommends Emma Lin, MD, a board-certified pulmonologist and sleep medicine specialist and the cofounder of ReadyO2.com. “Phones trick your brain into thinking it’s still daytime.”

Noise

Noise, whether from your neighbors, a roommate, or a bedmate, is a significant sleep disruptor. But soothing sounds or white or pink noise can buffer these potential insomnia triggers. Likewise, earplugs can help.

Temperature

Research shows that the ideal ambient temperature for sleep is 68 to 77 degrees Fahrenheit, with sleep efficiency decreasing slightly the warmer it gets. Sleep efficiency falters with temperatures beyond that, so set your thermostat accordingly. Or add a fan, which may have the bonus of creating a soothing sound. You can also try sleeping in breathable fabrics and bedding, if you don’t already.

Routine

Along with maintaining a consistent sleep schedule, managing light exposure, reducing noise, and controlling room temperature, you can find other ways to bolster your sleep routine. Scheduling about 30 to 60 minutes for winding down at night can also help.

What you choose to do will depend on what tends to work best for you. Here are some options:

• *Reading (but not on a lit screen)
• *Journaling about any upcoming tasks you’re worried about
• *Taking a warm shower or bath before enjoying your cooled sleep environment
• *Meditating or doing breathwork
• *Listening to a bedtime story

Insomnia Therapies & Treatments

Sometimes you can do everything right with your bedtime routine, sleep environment, and overall lifestyle, yet sleep might still be elusive. If this is you, you’re likely on the hunt for additional solutions. Here are a few to consider.

Cognitive behavioral therapy for insomnia (CBT-I)

CBT-I is a form of therapy, usually done with a therapist, that retrains your body and brain for better sleep. “It assists individuals in changing sleep-inhibiting habits, such as lying awake and worrying,” Dr. Lin says. “It instructs relaxation, establishing a healthier sleep schedule, and reframing sleep-dreading thoughts.”

Dr. Dimitriu is also a champion of CBT-I for its ability to help you disrupt anxious patterns that can develop around bedtime.

“People with insomnia sometimes worry so much about falling asleep that they get insomnia,” he says. He shares some tactics from the therapy method.

• *Use the bedroom only for sleep and sex, meaning avoid working, watching TV, or doing other activities in bed.
• *Question your catastrophic thoughts about not getting enough sleep. “Hint: You will live!” he says. An example: Yes, one night of poor sleep can certainly affect your functioning, but it doesn’t mean you will never sleep again.
• *Practice good sleep hygiene by using the strategies in the “core routine reset” section above.

Sleep restriction therapy (SRT)

SRT is sometimes a component of CBT-I, but you can also use this method separately. SRT restricts your time spent in bed to only sleeping. The intent is to strengthen your body’s association with bed and sleep. As your sleep efficiency improves, you gradually add more time spent in bed.

Start your bedtime routine, but don’t get into bed until about 15 minutes before you want to be asleep. “An essential tenet is to get out of bed if you cannot fall asleep within 20 minutes,” Dr. Dimitriu says. “Do something calm and relaxing, and come back when sleepy.”

Mindfulness-based stress reduction (MBSR)

MBSR uses tactics such as meditation, yoga, breathwork, and more to train you to be mindful of what you are experiencing in the moment, including any thoughts or sensations. This can help you reduce stress, calm your mind, and change your relationship with sleep.

The BetterSleep app offers mindfulness tools to get started.

Progressive muscle relaxation (PMR)

PMR is a technique to help you relax your whole body and wind down for the night. Here’s how it works.

• *Lie in a comfortable position.
• *Close your eyes and turn your attention to taking slow deep breaths.
• *Start with the toes and tense them, holding for ten seconds before releasing.
• *Continue with the next muscle group, such as your calves, and repeat the process.
• *Continue working your way up your body until you’ve tensed and relaxed everything from your toes to your scalp.

If you prefer a guided approach rather than a DIY-method, try this 13-minute PMR session in the BetterSleep app.

Medications and Supplements

If sleep hygiene methods and therapies aren’t moving the needle for you, a short course of a sleep medication may be helpful, especially during an acute situation where sleep has become elusive.

Most sleep medications are meant for occasional or short-term use, rather than taking them every night. Prescription sedatives can cause dependence, which means you won’t be able to sleep without taking the drug. Medications typically work best alongside other options, including making behavioral changes.

“Medication is often a last resort,” Dr. Lin says. “It’s something I recommend when other things aren't working or a person is truly miserable. It works for a little while until we initiate other treatments, such as CBT-I.”

Dr. Dimitriu agrees. “Meds are considered when all other non-medical options have been exhausted,” he says.

Supplements may also be helpful as a sleep aid, including magnesium L-threonate or melatonin. However, you should consult your doctor before adding supplements to your routine, especially if you have underlying conditions or take medications.

When to Seek Care

The experts we interviewed weighed in on when you should see a doctor for sleep troubles. You should talk to a provider for any of the following:

• *You’ve been having trouble sleeping for three months or more.
• *Your insomnia is impacting your daily functioning.
• *You are falling asleep during the day—or when you are not trying to sleep.
• *Your insomnia is impacting your mental health, or your mental health is leading to trouble sleeping.
• *You have pain alongside insomnia, which could create a vicious cycle.
• *You have symptoms of restless legs syndrome, an irresistible urge to move your legs.
• *You have symptoms of sleep apnea, including if your bedmate reports that you stop breathing sometimes while sleeping, or you snore, wake up gasping for air, or have excessive daytime sleepiness.

Working with a Healthcare Provider

You might be wondering what to expect if you consult a medical professional. They will likely ask you about the following:

• *Your medical history
• *Your family’s medical history
• *Your current medications and supplements
• *Any recreational substances you use, including alcohol
• *Your sleep routine
• *Your sleep environment
• *Your lifestyle habits, including diet and exercise
• *Your sleep preferences, including whether you’re a night owl or morning lark
• *How long it takes you to fall asleep
• *How many times you wake up—and when—after falling asleep
• *Your sleep patterns (keeping a diary in the weeks leading up to your appointment may be helpful)

They may also examine you physically. If needed, they might order a sleep study to assess you for sleep apnea, restless legs syndrome, or other sleep disorders.

Based on their findings, they will recommend a treatment plan, which may include lifestyle changes, medications, or devices, such as a continuous positive airway pressure (CPAP) machine.

The Bottom Line

Insomnia can be incredibly frustrating—especially because, when you can’t sleep, you may automatically worry about not sleeping, which can then worsen insomnia. Thankfully, several evidence-based solutions can help you improve your sleep quality and quantity. If you continue to have trouble sleeping, don’t hesitate to reach out to a clinician. As Dr. Lin says, “sleep’s mighty medicine, and all people are entitled to it.”

Key Takeaways

• *Insomnia affects up to three-fifths of the global population at some point in their lives, so you’re not alone if you’re having trouble sleeping.
• *Evidence-based lifestyle changes and therapies can help you reclaim quality sleep, but they take time and dedication.
• *The BetterSleep app is here to help you improve your slumber, even when insomnia strikes.

Frequently Asked Questions (FAQs)

How to get rid of insomnia?

You have several options to help resolve insomnia, including making lifestyle changes, addressing sleep hygiene, and even trying certain therapy or mindfulness methods. Sometimes medications may be needed in severe situations. If you are having difficulty sleeping, talk to your doctor.

What is the 15-minute rule for insomnia?

The 15-minute rule for insomnia is a strategy to reset yourself for sleep. If you can’t fall asleep within 15 to 20 minutes of trying, get out of bed and engage in a calming activity, such as meditation. Get back in bed when you feel sleepy and try again.

What is the 3-3-3 rule for insomnia?

The 3-3-3 rule for insomnia is a mindfulness technique that helps you calm your mind for sleep. Name three things you can see. Name three things you can hear. And move three body parts, one at a time, or touch three objects and note how they feel.

Why am I so tired but can't sleep?

Sometimes when you are super tired, you may worry about not being able to sleep. This worry can then activate your nervous system’s fight-or-flight response, making sleep even more difficult. Although not worrying about sleep is easier said than done, you can try mindfulness and relaxation techniques to help counteract the worry and ease your body into slumber.