How To Fall Asleep:
Finding The Right Insomnia Treatment

Insomnia Defined

The Mayo Clinic defines insomnia as:

1. The inability to fall asleep; or
2. The inability to stay asleep

And it’s one of the most commonly reported sleep disorders. One in seven adults reports experiencing long-term sleep troubles.

Long-term, or chronic insomnia, occurs when a person has trouble sleeping at least three nights a week for a period of at least three months.

But sleep deprivation isn’t always chronic. It can strike for shorter periods of time, what’s known as “acute insomnia.”

Psychiatrist and Sleep Specialist Dr. Alex Dimitriu has helped hundreds of patients overcome their insomnia. According to Dr. Dimitriu:

“Acute causes can certainly be due to sudden life stressors - job change, move, or interpersonal. More chronic cases of insomnia may be psychophysiological - a situation in which the very fear and anxiety of getting good sleep interfere with good sleep”.

Insomnia has serious consequences in our lives. In fact, a lack of rest can:

• Impair mood
• Increase anxiety and impulsivity
• Hurt learning and memory
• Reduce creativity
• Weaken the immune system
• Cause weight gain
• Reduce sex drive

Sleep deprivation can also shift us towards “survival” mode, an extremely unhealthy state in the long term.

Insomnia Symptoms

Insomnia is disruptive to our lives in many different ways.

If you suffer from sleep deprivation, you’ll often feel groggy throughout the day. It also commonly impacts your mood.

The most common symptoms include:

• Inability to fall asleep
• Waking up throughout the night
• Feeling tired, even after a night of rest
• Irritability
• Depression
• Anxiety
• Inability to focus
• Forgetfulness
• Increased mistakes or even accidents
• Obsession with sleep

Insomnia is often self-perpetuating, obstructing the actions that would help us rest better.

Dr. Dimitriu:

“In some cases, [insomnia] sets up a vicious cycle, of getting stuck in activities at night, sleeping less and poorly, and having diminished impulse control to not do so the following night.”

That tendency for the symptoms to exacerbate the problem is probably the most infuriating aspect of lack of sleep. Once you have it, it feels like you can’t escape.

Insomnia Causes

Most of us will experience insomnia at some point in our lives. The most common type is acute, short-term insomnia lasting from a few days to a few weeks.

Causes can include:

• Stress or anxiety
• A significant life change (new child, divorce, new job, etc.)
• Trauma
• Travel (jet lag)
• Change in work shift or schedule
• Sleep disorders like sleep apnea, restless leg syndrome, or sleep terrors
• An inappropriate rest schedule (staying up too late or waking up too early)
• Poor sleep hygiene
• Seasonal Affective Disorder
• Change in health
• Pain
• Bathroom breaks
• Phone or laptop use

When To Get Help For Insomnia

It’s not unusual to experience a poor night of shuteye every once in a while. But if you notice that your sleep debt is beginning to detract from your life, you may want to see a specialist.

According to Dr. Dimitriu, you should speak with your doctor, and maybe an expert if you notice certain symptoms. They include:

• Periods of loud snoring, gasping for air, or sleep apnea
• Waking up numerous times per night
• Sleep disorders
• No benefit from non-medical treatments
• You regularly have trouble sleeping (more than a week or so)
• Serious daytime grogginess (not just fatigue), particularly while driving
• A significant change in daytime symptoms like increased agitation, anxiety, depression, or suicidal thoughts.

Additionally, if you find that you have nasal congestion when lying down or find that you tend to breathe through your mouth at night, be sure to see an allergist or ENT (Ear, Nose, & Throat) doctor.

Clear nasal breathing and airflow are important to getting rest.

More Than Tired has a search tool that can help you find a specialist in your local area.

Although insomnia feels invincible, you have several options at your disposal. Solutions range from lifestyle treatments to prescription medications. The right solution for you will depend on the type of insomnia you’re experiencing, its cause, and your medical history. For most patients, applying several different treatments is the most effective.

Prescription sleep medication may be helpful when stress is keeping you up at night. But not all Z drugs are created equal.

It’s important to work with your doctor to find the correct medication and dosage level for you.

Here we’ll walk through some common prescriptions used to help alleviate insomnia.

Prescription sleep medication may be helpful when stress is keeping you up at night. But not all Z drugs (sleeping pills) are created equal.

It’s important to work with your doctor to find the correct medication and dosage level for you.

Here we’ll walk through some common prescriptions used to help alleviate insomnia.

Doxepin

Doxepin is in a class of medications known as tricyclic antidepressants and is commonly used to treat insomnia, especially for patients who can’t stay asleep. It’s a non-controlled substance and does not carry a risk of addiction or dependence.

Rather than acting as a sedative, Doxepin has been shown to help control your circadian cycle. Studies have also shown that Doxepin can:

Help you fall asleep more quickly

• Increase your sleep quality, and
• Help you stay asleep longer

There is ongoing research to determine exactly how Doxepin influences rest, but experts believe that it may slow activity in the brain, helping you fall asleep.

Most people, having taken the right dose, wake up after a full night’s rest, feeling refreshed and without drowsiness.

The recommended dosage for Doxepin for insomnia depends on the individual. You should discuss this with your doctor to make sure you’re taking the right dosage for your needs.

Low-dose Doxepin does carry some side effects including nausea and dizziness. Reach out to your doctor if you experience these or any other unusual side effects after taking Doxepin.

Doxepin may lead to morning sedation. It’s recommended that you test this medication out during the weekends so you can gauge your response to it. Always be careful about driving when taking Doxepin.

Trazodone

Trazodone is an antidepressant that doctors often prescribe to treat insomnia. Many doctors also prescribe it to minimize anxiety symptoms, or to treat depression.

Researchers believe that Trazodone helps you sleep by influencing certain neurotransmitters and restoring the balance of serotonin (a natural chemical) in the brain.

Trazodone is considered effective for acute insomnia and can be useful for patients with sleep issues resulting from trauma or negative life experience.

For insomnia, doctors prescribe low doses of Trazodone, usually from 25-50 mg, taken at bedtime. While Trazodone is available in tablets up to 300 mg, a high dose can actually have an adverse effect, keeping you awake rather than helping you get some shuteye.

Again, it’s important to work with your doctor to find a dosage that’s suitable for you.

At low doses, Trazodone causes few side effects. Still, as with any medication, side effects are possible.

Drowsiness is one common side effect of Trazodone, making it an effective sleep aid. And with the correct dosage, drowsiness shouldn’t carry over to the morning.

Tell your doctor if you experience any of the following:

• Confusion
• Dry mouth
• Nervousness
• Blurred vision
• Weakness
• Sexual dysfunction
• Cardiac arrhythmia

In some cases, Trazodone has been shown to cause nasal congestion.

Nasal breathing and airflow are important when it comes to sleep. If you have allergies or nasal congestion when lying down, or if you tend to breathe through your mouth at night, you should be sure to see an allergist or ENT (Ear, Nose, & Throat) doctor.

Very rarely, Trazodone has been shown to cause priapism for men, which may require an ER visit if it persists for more than four hours.

Trazodone may lead to morning sedation. It’s recommended that you test this medication out during the weekends so you can gauge your response to it. Always be careful about driving when taking Trazodone.

Hydroxyzine

Hydroxyzine is an antihistamine that primarily treats itching caused by allergies. Because of its sedative properties, it’s also considered an effective treatment for insomnia.

Like other antihistamines including Benadryl, Zyrtec, or Claritin, Hydroxyzine works by blocking your body’s production of histamine. Histamine is a chemical that your body produces in response to an allergen.

At a low dose commonly used for insomnia, most side effects are rare and certain side effects (like drowsiness) make it helpful.

Though it’s considered a mostly safe medication, Hydroxyzine does carry some side effects:

• Drowsiness
• Dizziness
• Constipation
• Dry mouth
• Blurred vision

As with any medication, tell your doctor if you experience these or any other side effects after taking medication.

Hydroxyzine may lead to morning sedation. It’s recommended that you test this medication out during the weekends so you can gauge your response to it. Always be careful about driving when taking Hydroxyzine.

Gabapentin

The FDA has approved Gabapentin to treat seizures and nerve pain. However, studies have shown that Gabapentin is also an effective treatment for insomnia and can even enhance deep sleep.

That makes it particularly helpful for patients who frequently wake up in the middle of the night.

Doctors, therefore, commonly prescribe Gabapentin off-label for restless leg syndrome and insomnia.

Gabapentin is an anticonvulsant drug, meaning it affects nerves in the body that can cause seizures and pain. Some research indicates that Gabapentin improves sleep by reducing agitation and stress before bed, helping you fall asleep faster.

The average Gabapentin dose for insomnia falls between 300-600 mg per day, taken one hour before bed. Your doctor can help you determine a safe and effective dosage.

Gabapentin is generally safe, but like most prescription medications, it carries some risk of side effects. Some of the most common include:

• Dizziness
• Drowsiness
• Blurred vision
• Cold-like symptoms
• Trembling

Tell your doctor if you experience these or any other side effects.

Gabapentin may lead to morning sedation. It’s recommended that you test this medication out during the weekends so you can gauge your response to it. Always be careful about driving when taking Gabapentin.

Ambien

Unlike the medications listed above, Ambien (or Zolpidem in generic form) was developed specifically to treat insomnia. It belongs to a class of drugs known as sedative-hypnotics.

It works by increasing the effects of GABA in the brain, creating a calming effect.

There are two types of Ambien: immediate-release and extended-release. Immediate-release Ambien, as its name suggests, releases quickly in your system to help you fall asleep quickly. Extended-release Ambien helps you fall asleep quickly and has a slower releasing part that helps you stay asleep throughout the night.

Finding out which type of Ambien is right for you requires speaking with your doctor.

Ambien has been shown to have some side effects. Some of the most common include:

• Drowsiness
• Feeling tired
• Loss of coordination
• Stuffy nose
• Dry mouth
• Throat irritation
• Nausea
• Upset stomach
• Headache
• Muscle pain

Other side effects such as depression, anxiety, aggression, confusion, memory problems, hallucinations, changes in behavior, and thoughts of suicide are rare but have been reported.

Also, beware that people taking Ambien have reported sleepwalking or doing unusual activities in their sleep.

Tell your doctor if you experience these or any other side effects.

Ambien can be habit-forming, so it must be taken under the close supervision of a doctor. It’s intended only for short-term use and should never be used as a long-term option.

The FDA has issued safety warnings about Ambien and its use.

Ambien is not intended for anyone under the age of 18. It should only be taken if you’re intending to stay asleep in your bed for a full night (7-8 hours), and should never be taken with alcohol.

Ambien may lead to morning sedation. It’s recommended that you test this medication out during the weekends so you can gauge your response to it. Never drive after taking Ambien.

Lunesta

Lunesta, similar to Ambien, belongs in the sedative-hypnotics drug class. It also works by creating a calming effect on the brain.

Lunesta is intended for short-term use and should only be taken under the close supervision of a doctor.

You should only take Lunesta if you’re planning on resting in your bed for a full night of rest (7-8 hours).

Lunesta has been shown to be habit-forming. The risk of addiction may be higher if you have a history of substance abuse. Taking this medication exactly as your doctor has prescribed can help lower the chances of dependence.

Though not an exhaustive list, some of the most common side effects of Lunesta include:

• Dizziness
• Grogginess
• Dry mouth
• Loss of coordination

Though rarer, other reported side effects include memory loss, changes in behavior, depression, confusion, hallucinations, and thoughts of suicide.

Also, beware that people taking Lunesta have reported sleepwalking or doing unusual activities in their sleep.

Reach out to your doctor if you’ve experienced these or any other side effects.

Lunesta may lead to morning sedation. It’s recommended that you test this medication out during the weekends so you can gauge your response to it. Never drive after taking Lunesta.

Sonata

Sonata is a medication used to treat insomnia and is known as a hypnotic. Like Ambien and Lunesta, Sonata works to create a calming effect and help you fall asleep.

Sonata has been shown to be habit-forming. The risk of addiction may be higher if you have a history of substance abuse. Taking this medication exactly as your doctor has prescribed can help lower the chances of dependence.

You should only take Sonata if you’re planning on going to sleep in your bed for a full night of rest (7-8 hours).

Sonata is intended as a short-term solution and should only be taken under the close supervision of a doctor.

Some of the most common side effects of Sonata include, but aren’t limited to:

• Dizziness
• Feeling tired
• Memory loss (generally short-term)
• Loss of coordination

Other reported side effects include anxiety, depression, aggression, memory loss, unusual behavior, confusion, hallucinations, and thoughts of suicide.

Also, beware that people taking Sonata have reported sleepwalking or doing unusual activities in their sleep.

Reach out to your doctor if you’ve experienced these or any other side effects.

Sonata may lead to morning sedation. It’s recommended that you test this medication out during the weekends so you can gauge your response to it. Never drive after taking Sonata.

If prescriptions aren’t the right fit for you, there are quite a few over-the-counter sleep aids available. Below, we overview some of the most common supplements to help promote better sleep.

CBD

Cannabidiol (CBD) is a compound found in cannabis. It’s non-psychoactive, meaning that it won’t get you high, and studies have shown it helpful in treating conditions from inflammation to anxiety and insomnia.

CBD isn’t technically a supplement, but you can buy CBD products in many forms without a prescription. Although most patients take it as an oil, one hour before sleep, CBD also comes in capsules, chocolate, gummies, and sprays.

Researchers are currently trying to determine how CBD influences rest (and its effectiveness). Still, there is evidence that it calms the central nervous system, helping you relax and fall asleep.

Though it isn’t a prescription, it’s wise to talk with your doctor about CBD before giving it a try.

Not everyone reacts to CBD identically. Some patients feel energized and alert, rather than calm and relaxed. Additionally, the potency of each CBD product may vary, so check the label to confirm your dose.

CBD has no universal dose; each person is different. The dosage you need depends on your personal tolerance to CBD and the product’s CBD concentration. Most people will need to start with a smaller dose (11mg is considered low) and experiment to find the right level for them.

CBD’s side effects aren’t particularly common or serious, but some people do experience nausea, vomiting, and even mood swings or irritability. If you experience any negative effects after using CBD, you should consult with a doctor.

Melatonin

Melatonin is one of the most well-known supplements.

Most people aren’t aware, however, that melatonin is actually a hormone that your body naturally releases. The pineal gland in the brain produces melatonin and releases it at varying levels throughout the day to sync with your circadian rhythm. At night, your body naturally produces more melatonin to tell your whole system that it’s bedtime.

Dark rooms can signal that your body should produce more melatonin, while light rooms can stop the release. That’s why blue light has such a bad reputation among scientists. Backlit screens can tell your brain to stop producing melatonin and to wake up instead.

For people with naturally low levels of melatonin, a melatonin supplement might be helpful. In some studies, taking melatonin an hour before bed helped people fall asleep faster.

While generally considered safe, melatonin should be a short-term solution. Taking melatonin for more than two years has been associated with side effects like:

• Headaches
• Dizziness
• Cramps
• Depression

It’s always smart to speak to your doctor before taking any supplement. They can advise you on its effects and help you find the right dosage.

If you’ve never taken melatonin before, start with the lowest dose available and adjust as needed. Too large a dose can increase the risk of side effects.

Magnesium

Magnesium is another supplement that’s gained a reputation for helping people sleep. While supplementation is possible, you get most of your magnesium through the foods you eat. Magnesium is one of the most common natural minerals on Earth.

Low magnesium levels have been associated with sleep trouble.

Studies have found that magnesium improves rest in three ways:

1. Help activate your parasympathetic system, making you feel more calm and relaxed.
2. Help regulate the natural melatonin levels in your body, so your system knows when it’s time to sleep.
3. Attaches to your gamma-aminobutyric acid (GABA) receptors, helping quiet your nervous system.

You can have too much of a good thing. Too much magnesium can lead to nausea, diarrhea, and vomiting. Your first step should be to ensure you’re getting enough magnesium through your diet.

Magnesium-rich foods include:

• Avocados
• Spinach and leafy greens
• Nuts
• Fatty fish like salmon or mackerel
• Bananas

If you’re still not getting enough magnesium, talk to your doctor to find out if a supplement is right for you. They can also help you determine the right dosage. Contact your doctor if you experience any negative side effects after trying magnesium.

Ashwagandha

Ashwagandha is a supplement that comes from a small plant prevalent in India and North Africa.

Like CBD, studies have found it effective to help reduce symptoms of stress and anxiety. More research is ongoing to determine its effectiveness.

While the medical community considers it mostly safe, women who are pregnant or breastfeeding and people with some autoimmune diseases shouldn’t take ashwagandha. It also interacts with some blood pressure and thyroid medications.

To be safe, speak with your doctor before adding ashwagandha to your daily regimen.

Other popular supplements used for shuteye include GABA, Valerian Root, and L-theanine.

Warnings for these are much the same as for ashwagandha.

1. Ask a doctor
2. Be careful with your doses
3. Don’t take it for too long

Building up a dependency on any sleep aid, no matter how natural, is unhealthy. Consult with your doctor on the best way to reduce your intake when your rest has returned to normal.

Whether you and your doctor decide that a prescription or supplement is the right choice or not, you can begin certain practices tonight that will improve your sleep in the long run.

Whether you and your doctor decide that a prescription or supplement is the right choice or not, you can begin certain practices tonight that will improve your sleep in the long run.

Sleep Hygiene

Sleep hygiene is useful for everyone, insomniac or not. Think of it as building better habits. Sleep hygiene is just a series of actions, personalized to your specific needs to achieve better sleep.

According to Dr. Dimitriu, poor sleep hygiene is one of the most common reasons people can’t sleep:

“People just need time to unwind after a very busy day, and unfortunately, it’s easy to stay up late to get that much needed alone time…This is exactly the reason so many of us have insomnia - there is no time, or desire, to just leave the mind alone - to do its thing.”

The good news is that you don’t need to follow a specific set of rules. Sleep hygiene is about creating nighttime and morning routines that you tailor precisely to your needs.

Some of the most effective practices include:

• Practice consistency. Go to bed and wake up at the same time every day. Even weekends!
• Limit caffeine and alcohol consumption, especially later in the day. Some people use alcohol to fall asleep, but it lowers sleep quality and makes your shuteye less restful.
• Expose yourself to the appropriate light at the right times of the day. Sunlight during the day and darkness at night will help your body maintain a natural sleep-wake cycle.
• Limit blue light at night (you probably already know you should be avoiding screens 30 minutes before bed. Actually do it!)
• Exercise regularly.
• Limit naps to no more than 30 minutes each day.

Dr. Dimitriu:

“I advise people to focus on wake as much as sleep…I tell patients to think one day at a time, and not to problem-solve for the future, or question the past…Using relaxing activities to help facilitate sleep at night - reading, audiobooks, or music, can always be helpful.”

Before bed, you might consider:

• Reading a book
• Taking a bath or hot shower
• Lighting a candle
• Practicing relaxation exercises like meditation or breathing exercises
• Gentle foam rolling
• Making a to-do list for the next day
• Writing in a journal
• Spending time with your loved ones

The length of your routine depends on your needs. It can be 15 minutes or an hour. Once you’ve determined what works best for you and your schedule, stick to it.

So, what if you find yourself lying awake even after you’ve followed your routine?

Resist the urge to turn on the TV or start scrolling through your phone. That won’t help you sleep, but it will help you lie there awake for the next few hours.

Instead, get up and try opening a book, journaling, or just sitting beside your bed until you start to feel tired. Only return to your bed when you actually feel tired again.

Dr. Dimitriu also strongly recommends making your bedroom a space that’s specifically designed for sleep. The ideal space is a cool, dark room with a comfortable bed. He also advises keeping “daytime” activities (like eating and working) out of the room.

Your local home goods store can help you create that space with things like:

• Weighted blankets
• Blackout curtains
• Eye masks
• Cooling pillows
• Earplugs

Meditation

Mindfulness practices like meditation can help fight off insomnia, particularly during times of high stress when your agitated mind won’t let you rest.

Meditation is an ancient practice that has recently gained wide popularity through apps like Calm and Headspace.

The idea is to quiet the mind by bringing your focus to the current moment and your breath.

Meditation can activate your body’s relaxation response, which counteracts your body’s stress response. Practicing meditation regularly - 20 minutes daily or so - teaches your body to activate its relaxation response more quickly.

The relaxation response causes the same physiological reaction your body should experience before sleep: the calming of your muscles, your heart rate slowing, and your stress levels dropping.

If regular, breath-focused meditation isn’t for you, you can experiment with other styles. Most meditation apps include things like body scans, visualization, and effortless presence. These can feel less daunting than using only your breath to silence your racing mind.

A short, gentle yoga session can accompany your meditation if it helps you relax.

Sleep Sounds

Though your room should be quiet when it’s time to sleep, that doesn’t necessarily mean complete silence. In fact, a little noise can actually help you fall asleep.

The trick lies in finding the right noise.

Try creating a playlist of soothing music. Natural sounds like crickets, rustling trees, or forest animals are also popular.

If all else fails, there’s always white noise.

White noise machines have been around for decades and produce noise at multiple frequencies to block out background sounds. Certain apps will also play white noise.

Alternatively, you can try pink noise. It’s like white noise but derived from natural ingredients. The sounds of water, like pouring rain or a rushing river, tend to produce similar effects to white noise, obscuring background sounds that can ruin your rest.

A newer trend is ASMR, autonomous sensory meridian response. The theory is to create a calming relaxation response via pleasant sounds or sights. ASMR videos often include people talking in a soothing voice, whispers, rain, tapping noise, and more.

ASMR is somewhat polarizing. People either love it or hate it. But technology has created so many options for sleepers in the last few years, it’s worth trying these non-medical treatments if you struggle with insomnia. You may find something that makes sleeping feel as easy as falling off a log.

Sleep Tracking

Another tech-age treatment for insomnia is sleep tracking.

Sleep tracking is intended to capture a clearer picture of your current habits and to better understand the tactics that help you sleep.

Oura Ring is one of the most popular sleep trackers available. It tracks how long you took to fall asleep, your sleep duration, sleep cycles, heart rate, body temperature, and more.

Several fitness trackers like the Apple Watch and Fitbit can also track your patterns.

While these devices can be useful, you don’t necessarily need a device to track your sleep. Analog sleep journals are still a perfectly valid way to record your habits. Over time, they can provide insight into your personal habits and progress.

Things to incorporate into a journal include:

• The time you went to bed
• The time you woke up
• Number of times you woke up in the middle of the night
• How you felt when you went to started to drift off (stressed, worried, calm, tired)
• How you felt in the morning (rested, alert, groggy)

If you’re experimenting with different supplements or nighttime routines, include those too so you learn which ones are most helpful over time. Also, include any prescriptions from your doctor.

Additionally, consider sharing your journal with your doctor so they can help you fine-tune your treatment plan.

Other relevant items to consider tracking include:

• Amount of time exercised
• Time of last caffeinated drink
• Time of last alcoholic drink
• Time of last major meal

Dr. Dimitriu:

“Tracking sleep quality is complicated. Some people are just not morning types, and will never wake to feel completely refreshed…More important, is how you feel during the day, and specifically in the afternoon. While everyone gets tired in the afternoons, feeling irresistibly sleepy, is not a good sign…I encourage tracking energy later in the day, not just mornings, as a true marker of sleep quality.”

Conclusion

Sleep is a critical piece to your overall well-being, and there’s nothing odd about experiencing occasional difficulty.

But when insomnia starts bleeding into your life, affecting your performance or safety, it’s imperative that you seek help.

Talking with a doctor can help you find the right solution for you.