11 Research-Backed Tips For Coping With Insomnia

When trouble sleeping persists over time and begins to negatively impact your waking life, you may have a sleep disorder, such as insomnia. Insomnia is a chronic condition that can affect a person’s daily functioning, relationships, work, mental health, physical health, and overall well-being. Insomnia can have various causes, so you may try multiple strategies to address its symptoms. Below, explore information about insomnia and learn how to manage symptoms according to recent research.

What is insomnia?

Insomnia is classified as a sleep disorder characterized by primary manifestations of difficulty falling asleep or staying asleep. The various types of insomnia are usually categorized based on how long they last, such as:

• Transient insomnia, when sleep difficulties last for less than one month at a time
• Short-term insomnia, when sleep difficulties last between one and six months
• Chronic insomnia, when sleep difficulties persist for more than six months

Primary insomnia is a type that exists without the presence of other health conditions or diseases, and comorbid insomnia occurs simultaneously with other conditions or diseases. One example of comorbid insomnia is that which occurs alongside depression. Researchers estimate that approximately 40% of people with insomnia also have concurrent mental health conditions, like depression.

Symptoms of insomnia 

Symptoms and side effects of insomnia may include the following:

• Finding it hard to fall asleep
• Finding it hard to stay asleep
• Waking up earlier than desired or in the middle of the night
• Worries about sleep
• Poor sleep quality
• Fatigue or sleepiness during the day
• Attention or memory issues
• Decreased work, school, or social performance
• Irritability, disturbed mood, hyperactivity, or aggressiveness
• Decreased motivation
• Increased mistakes or accidents

What causes insomnia?

Insomnia can have a wide variety of different causes, which is part of why it can take time and some experimentation to find the treatment or strategy that works to address it. Possible situations that could affect sleep include: 

• Psychological conditions or mental health disorders such as depression, anxiety, stress, bipolar disorder, and over-stimulation
• Other sleep-wake disorders like obstructive sleep apnea, periodic limb movement disorder, and restless leg syndrome
• Medical illnesses including but not limited to acid reflux, heartburn, chronic obstructive lung disease, asthma, congestive heart failure, hot flashes, arthritis, chronic pain, benign prostatic hyperplasia (BPH), and overactive thyroid, which can all cause sleep disorders
• Neurological disorders like Parkinson's disease, strokes, and dementia
• Stimulants and substances such as caffeine, nicotine, and alcohol
• Medications like decongestants, bronchodilators, antidepressants, steroids, beta-blockers, diuretics, central nervous system stimulants, and previous use of sleep medications 
• Sleep habits and environmental factors, including daytime naps, irregular sleeping and waking times, watching TV in bed, an overstimulating sleep environment, sleeping in a warm room, and not winding down before bed.

Depending on the severity of your condition, you may consult a doctor or your primary care provider for treatment options. They may begin by having you keep a sleep diary to track your sleep patterns, including the times you sleep and the duration of each sleep period. This process can inform them of the most appropriate treatment options for your situation, including over-the-counter medications, prescription sleeping aids, a sleep clinic, or a natural remedy from our list below.

The BetterHelp platform is not intended to provide information on which medication or medical treatment may be suitable for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.

11 tips for how to overcome insomnia naturally

The best way to overcome insomnia can depend on the cause(s), symptoms, and severity. It’s typically recommended that you talk to your doctor or another qualified healthcare provider if you’re experiencing a medical condition, as they may recommend sleep medicine or similar options. However, you can also consider the following evidence-based strategies. 

Create a consistent sleep schedule

Having a consistent sleep schedule means going to sleep and waking up at roughly the same time each morning and night and avoiding naps during the day. A daily routine can help your body be more naturally ready for sleeping and waking at the desired times. One study suggests a correlation between an irregular sleep schedule and poor sleep quality, supporting the notion that adjusting your sleep routine to create consistency with bedtimes and wake-up times may be beneficial.

Avoid or limit caffeine

While many people rely on a cup of coffee in the morning to help them get going after a sleepless night, this practice may actually be counterproductive. Research suggests that regular caffeine intake—even when it's more than six hours away from sleep—can increase the incidence of sleep disturbances like insomnia. High caffeine consumption can also lead to physical side effects that could impact getting a good night's sleep, such as stress, nausea, temporarily increased heart rate and blood pressure, and muscle tremors.

Avoid or limit alcohol

Research also points to a connection between alcohol use disorder and insomnia. Some people with insomnia use alcohol to cope with their lack of sleep, but studies show that this approach is generally counterintuitive and can lead to a worsening of insomnia symptoms in the long run. Others may develop insomnia because of regular alcohol consumption. 

Long-term alcohol use may also reduce the overall quality of sleep. These issues can continue for months after discontinuation of alcohol use, though they may improve over time with continued abstinence from alcohol. While alcohol can potentially disrupt all aspects of sleep, it may interfere with the REM stage of your sleep cycle in particular, which plays a crucial role in memory, emotional processing, and overall healthy brain function.

Exercise regularly and at the right time

Engaging in regular, consistent exercise has been linked to a variety of health benefits, and potentially decreasing an individual’s symptoms of insomnia is one of them. A study published in the National Library of Medicine suggests that four weeks of regular exercise can serve as a sleep aid, helping people experiencing insomnia fall asleep faster and stay asleep longer. However, it’s recommended that you avoid exercising within an hour of bedtime, as this can make it more difficult to fall asleep.

Avoid working or watching TV in bed

Another potentially helpful sleep hygiene strategy for improving sleep ease and quality is to create a clear association in your brain around what your bed is used for. Try to avoid working, watching TV, or engaging in other activities in your bedroom, both day and night. Instead, aim to use your bed only for sleeping and sex so that your brain doesn’t associate it with the mental stimulation of daytime activities.

Try not to eat too close to bedtime

Eating too close to bedtime may cause problems falling asleep because food is energy, and your body will be actively working to digest what you eat rather than winding down for sleep. It can be especially beneficial to avoid eating high-fat foods, as they can decrease the body’s sensitivity to a natural sleep hormone called orexin. Additionally, high-protein foods may be better consumed earlier in the day because they take longer to break down and digest. Avoiding all other foods a few hours before bedtime, if possible, can also be helpful in treating insomnia. Before changing your eating habits, consult a doctor or nutritionist to determine the best options for your unique body. 

Create a restful sleeping environment

The right sleep environment can help you fall and stay asleep more easily, too. According to the Centers for Disease Control and Prevention (CDC), you can improve your sleep hygiene and create more restful sleeping conditions with the following tips:

• Reduce light: Consider using room-darkening curtains, turning off devices that emit light, covering the light source, and wearing an eye mask. 
• Reduce noise: You can try placing your phone on "do not disturb mode," wearing earplugs, or using a white noise machine or app to block out noises you can’t control. 
• Keep temperatures cool: The Sleep Foundation recommends a bedroom temperature of 65 degrees Fahrenheit to promote a deep and restful sleep.

Write out your worries

A common reason many people struggle to fall asleep is that they’re experiencing racing or anxious thoughts, which they can’t shut off long enough for their brain to enter a more restful state. One effective way to combat this issue is to keep a journal before bed. Getting worries or tasks for tomorrow down on paper and out of your mind can help you relax and fall asleep more easily. Research supports this strategy, suggesting that journaling before bed can increase sleep duration and improve sleep quality—particularly if it’s a to-do list related to tomorrow rather than a list of what you got done today.

Try meditation

Research suggests that practicing 10 to 30 minutes of mindfulness meditation daily may help improve sleep quality and reduce symptoms of insomnia. To get started, consider using a meditation app or exploring free meditation videos online. However, try to minimize the time you spend looking at a screen when setting them up. It may be helpful to set your phone to nighttime mode or install a blue-light blocker app, as blue light can suppress the secretion of melatonin, a vital sleep hormone. 

Alternatively, you could try focusing on deep breathing for 10 to 30 minutes each day without using your phone. Deep breathing practices and progressive muscle relaxation techniques are commonly used to treat insomnia and may help you fall asleep more quickly.

Strengthen your social connections

Research suggests that having strong social support in your waking life may improve your ability to sleep. One study suggests that this finding may be due to the original evolutionary pressure to have others nearby while sleeping, as it helps safeguard people from predators. The study reports that “supportive ties were positively related to sleep quality,” indicating that prioritizing a healthy social circle may help alleviate insomnia and promote good sleep habits.

Meet with a therapist

Finally, engaging in talk therapy modalities may also reduce chronic insomnia and other long-term sleep problems. Many sleep experts recommend cognitive-behavioral therapy (CBT) or other mental health treatments, suggesting it may be especially beneficial if you also experience other mental health symptoms or conditions like stress, anxiety, depression, bipolar disorder, or intrusive thoughts. In most cases, you can choose between in-person or online therapy sessions for this type of treatment, depending on your preference. Those with a busy schedule or difficulty finding a provider in their area may find virtual therapy to be more convenient.

With a virtual therapy platform like BetterHelp, you can be matched with a licensed therapist with whom you can speak via phone, video call, or in-app messaging to address the challenges you may be facing. You can connect to your sessions from the comfort of your home or anywhere you have an internet connection. One study suggests that internet-based CBT improved sleep quality for adults with insomnia, making it a viable option for those experiencing this type of sleep issue.