How to Fix Insomnia

Can't fall asleep or stay asleep at night? You're not alone. Insomnia affects millions of people and can leave you feeling tired and frustrated. The good news is that there are proven ways to fix insomnia and get the rest you need.

What Is Insomnia?

Insomnia means having trouble falling asleep, staying asleep, or waking up too early. Chronic insomnia happens when these problems occur at least 3 nights a week for 3 months or longer. It can affect your mood, energy, and daily life.

Best Treatment: Cognitive Behavioral Therapy (CBT-I)

Doctors agree that cognitive behavioral therapy for insomnia (CBT-I) is the best first treatment. Unlike sleeping pills, CBT-I fixes the root causes of your sleep problems. Research shows it works as well as medication but lasts longer after treatment ends.

CBT-I typically takes 6-8 sessions and teaches you to change thoughts and habits that keep you awake. Studies show it can reduce the time it takes to fall asleep by about 19 minutes and decrease nighttime waking by 26 minutes.

Quick Techniques for Better Sleep Tonight

While CBT-I is the long-term solution, some people want to know how to cure insomnia in 12 minutes or less. Try these quick relaxation methods:

The Military Sleep Method: Relax your face, drop your shoulders, breathe out slowly, relax your legs, then clear your mind for 10 seconds. This technique was designed to help people fall asleep in 2 minutes.

Deep Breathing: Slow, deep breaths calm your nervous system and lower your heart rate, making it easier to drift off.

Sleep Hygiene Habits

The CDC recommends these habits for better sleep: Go to bed and wake up at the same time every day. Keep your bedroom cool, dark, and quiet. Turn off screens 30 minutes before bed. Avoid caffeine in the afternoon and large meals before sleep.

If you can't fall asleep within 20 minutes, get up and do something relaxing like reading. Return to bed only when you feel sleepy. This trains your brain to connect your bed with sleep.

When to See a Doctor

Talk to your doctor if insomnia lasts more than a few weeks or affects your daily life. They may recommend CBT-I, check for underlying health issues, or discuss medication options. Sleep medications work best as a short-term solution, not a long-term fix.