What is insomnia?

Insomnia is the inability to get enough sleep or a good quality sleep. (See the Integrative Health handout “Hints for Encouraging Healthy Sleep” for more information on insomnia.)

What is a healthy approach to treating insomnia?

There are many ways to help yourself sleep better. Many people sleep better after they make small changes to their habits and lifestyle.^1,2 These new habits allow the body’s hormones to come into balance. These habits raise sleep hormone levels (melatonin) at night. They lower stress hormone (cortisol) in the evening. These habits will also keep your stress level lower during the day.^3-6

What can I do to sleep better?

There may be some changes you can make that will help you sleep longer and better.^7,8  The key is to find what works best for you. Try to change the habits that you can, one at a time. Do not try too many new things at once. We often recommend trying one new habit every two weeks.⁹

Daytime

• Keep a sleep diary. This can help you figure out what your sleep habits are now. Then you can decide which habits may need to change. Find a good example at https://sleepfoundation.org/sites/default/files/SleepDiaryv6.pdf .
• Get out of bed at the same time each day, no matter what.
• Go outside often. Having bright indoor lights during the day can also work.
• Move your body often. There is good research that tells us that regular exercise helps people feel more rested after they sleep.^1,7,8,10 Exercise also helps people feel more awake during the day. However, avoid exercise for about an hour before planning to sleep.
• Eat fresh foods. Your brain needs nutrients so that it can make the chemicals and hormones that help you sleep well.¹¹
• Find ways to lower stress in your life. When the stress hormone (cortisol) is high, it keeps the sleep hormone (melatonin) low. The more you can find ways to relax, the more balanced these hormones will be.

Nighttime

• A few hours before you want to go to sleep, stay away from bright lights. This includes overhead lights, TVs, smart phones, tablets, and computer screens.
• Create a relaxing routine to do each night before you go to bed. Maybe this includes body and muscle relaxation, music, imagery, self massage, a warm bath, etc. Find a relaxing routine that works for you! ¹²