Mayo Clinic Health Manager

Get free personalized health guidance for you and your family.

Get Started

Free

E-Newsletter

Subscribe to receive the latest updates on health topics. About our newsletters

  • Housecall
  • Alzheimer's caregiving
  • Living with cancer

Lifestyle and home remedies

By Mayo Clinic staff

No matter what your age, insomnia usually is treatable. The key often lies in changes to your routine during the day and when you go to bed. Try these tips:

  • Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.
  • Get out of bed when you're not sleeping. Sleep as much as needed to feel rested, and then get out of bed. If you can't sleep, get out of bed after 15 minutes and do something relaxing, such as reading.
  • Avoid trying to sleep. The harder you try, the more awake you'll become. Read or watch television until you become very drowsy, then go to bed to sleep.
  • Use your bed and bedroom only for sleeping or intimate relations. Don't read, watch TV, work or eat in bed.
  • Find ways to relax. A warm bath before bedtime can help prepare you for sleep. Having your partner give you a massage also may help relax you. Create a relaxing bedtime ritual, such as reading, soft music, breathing exercises, yoga or prayer.
  • Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.
  • Make your bedroom comfortable for sleep. Close your bedroom door or create a subtle background noise, such as a running fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than during the day, and dark. Don't keep a computer or TV in your bedroom.
  • Exercise and stay active. Get at least 20 to 30 minutes of vigorous exercise daily at least five to six hours before bedtime.
  • Avoid or limit caffeine, alcohol and nicotine. Caffeine after lunchtime and using nicotine can keep you from falling asleep at night. Alcohol, while it may initially make you feel sleepy, can cause unrestful sleep and frequent awakenings.
  • Avoid large meals and beverages before bed. A light snack is fine, but eating too much late in the evening can interfere with sleep. Drink less before bedtime so that you won't have to go to the toilet as often.
  • Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of over-the-counter products to see if they contain caffeine or other stimulants, such as pseudoephedrine.
  • Don't put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control your pain while you're sleeping.
  • Hide the bedroom clocks. Set your alarm so that you know when to get up, but then hide all clocks in your bedroom. The less you know what time it is at night, the better you'll sleep.
Alternative medicine Treatments and drugs
References
  1. Bonnet MH, et al. Overview of insomnia. http://www.uptodate.com/home/index.html. Accessed Dec. 15, 2008.
  2. Insomnia. National Heart Lung and Blood Institute. http://www.nhlbi.nih.gov/health/dci/Diseases/inso/inso_all.html. Accessed Dec. 15, 2008.
  3. Wilson JF. In the clinic: Insomnia. Annals of Internal Medicine. 2008;ITC1.
  4. Wolkove N, et al. Sleep and aging: 1. Sleep disorders commonly found in older people. Canadian Medical Association Journal. 2007;176:1299.
  5. Ramakrishnan K., et al. Treatment options for insomnia. American Family Physician. 2007;76:517.
  6. In brief: Your guide to healthy sleep. National Heart Lung and Blood Institute. http://www.nhlbi.nih.gov/health/public/sleep/healthysleepfs.pdf. Accessed Dec. 15, 2008.
  7. Cole C, et al. Sleep disruption in older adults. American Journal of Nursing. 2007;107:40.
  8. Insomnia. National Women's Health Information Center. http://www.womenshealth.gov/faq/Insomnia.cfm. Accessed Dec. 15, 2008.
  9. Your Guide to Healthy Sleep. National Heart Lung and Blood Institute. www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf. Accessed Dec. 15, 2008.
  10. Bonnet MH, et al. Types of insomnia. http://www.uptodate.com/home/index.html. Accessed Dec. 15, 2008.
  11. Bonnet MH, et al. Diagnostic evaluation of insomnia. http://www.uptodate.com/home/index.html. Accessed Dec. 15, 2008.
  12. Whitworth JD, et al. Which nondrug alternatives can help with insomnia? The Journal of Family Practice. 2007;56:836.
  13. Lamberg L. Despite effectiveness, behavioral therapy for chronic insomnia still underused. JAMA: The journal of the American Medical Association. 2008;300:2474.
  14. Bonnet MH, et al. Patient information: Insomnia treatments. http://www.uptodate.com/home/index.html. Accessed Dec. 15, 2008.
  15. Bonnet MH, et al. Treatment of insomnia: Pharmacologic therapy. http://www.uptodate.com/home/index.html. Accessed Dec. 15, 2008.
  16. Wolkove N, et al. Sleep and aging: 2. Management of sleep disorders in older people. Canadian Medical Association Journal. 2007;176:1449.
  17. Bonnet MH, et al. Treatment of insomnia: Nonpharmacologic therapy. http://www.uptodate.com/home/index.html. Accessed Dec. 15, 2008.

DS00187

Jan. 8, 2009

© 1998-2009 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier lives," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

Print Share Reprints

Text Size: smaller largerlarger