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There are a number of ways to treat insomnia. Underlying medical, neurological and mental health conditions may be treated if they are determined to be the cause of sleep disorders.

In some cases, transient (short-term) insomnia does not require treatment. For example, insomnia caused by jet lag will disappear when the body naturally readjusts to time differences after a flight.

Insomnia can sometimes be treated or prevented by making the following lifestyle changes:

• Avoid caffeine and alcohol. Foods and drinks that contain caffeine, such as coffee, tea, some soft drinks and chocolate, should be avoided during the afternoon and evening. Alcohol speeds the onset of sleep but increases waking during the later half of the night.
  
  
• Avoid eating or drinking too close to bedtime. This can interrupt sleep. Also, avoid foods that may cause heartburn, such as tomato products and spicy foods. Lying down worsens heartburn and makes falling asleep more difficult.
  
  
• Avoid smoking. Cigarettes contain nicotine, which has been linked to difficulty falling asleep and problems awakening. Also, when smokers fall asleep, they experience nicotine withdrawal, which may cause them to awaken.
  
  
• Exercise. Exercising 20 to 30 minutes a day often helps people sleep, although exercising too close to bedtime can cause difficulties falling asleep.
  
  
• Find the right temperature for sleeping. Extreme temperatures can disrupt sleep.
  
  
• Get light exposure at the proper times. Too little exposure to sunlight during the day can cause sleep problems at night. In addition, bedrooms should be kept dark during sleeping hours so light does not interfere with slumber.
  
  
• Control noise. Environmental noise can be minimized with ear plugs, rugs, heavy curtains, double-pane windows or white-noise machines.
  
  
• Get a good mattress. Mattress quality can affect sleep quality.
  
  
• Use the bed only for sleep and sex, not for reading, eating or television viewing.
  
  
• Get into bed only when tired.
  
  
• Maintain consistent sleep and wake times.
  
  
• Avoid or regulate nap times. Daytime naps may interfere with nighttime sleeping. Avoid naps or restrict nap times to 20 or 30 minutes.
  
  
• Practice relaxation techniques before bedtime. These may include hot baths, gentle music, meditation or prayer.

Other techniques that may be used to prevent or treat sleep disorders include:

• Relaxation therapy. Methods such as progressive muscle relaxation, deep breathing techniques, imagery and self-hypnosis may help some people overcome sleep disorders.
  
  
• Sleep restriction therapy. Consists of restricting the amount of time spent in bed to increase the percentage of time asleep. Poor sleepers often increase their time spent in bed in an effort to increase sleep time, a strategy that often results in fragmented or poor quality sleep.
  
  
• Stimulus control therapy. Involves reassociating the bed and bedroom with the rapid onset of sleep. It may involve going to bed only when sleepy, using the bed and bedroom only for sleep and sex, getting out of bed and going into another room when unable to sleep and returning to bed only when sleepy again.
  
  
• Cognitive behavioral therapy (CBT). This may help patients identify thoughts and behaviors that contribute to sleep problems. Various studies have shown CBT to be highly effective in alleviating insomnia, especially in older adults.

Medications are sometimes used to treat sleep disorders. They include:

• Non-benzodiazepine hypnotics. Although not chemically like benzodiazepines, they appear to act by binding to receptors in the brain that cause sedation, thereby inducing sleep. They can be used to treat transient or chronic insomnia.
  
  
• Over-the-counter (OTC) sleeping pills. There are numerous OTC sleeping pills available at pharmacies and other stores. Many of these drugs contain antihistamines, which induce drowsiness. However, health experts generally recommend avoiding the use of OTC sleeping pills, especially for long periods of time, because they may have undesired side effects (e.g., dizziness, prolonged drowsiness), tend to lose their effectiveness over time, and may interact with other medications currently being taken by the patient.
  
  
• Melatonin. Hormone produced by the pineal gland during the dark hours of the day-night cycle (circadian rhythm). It promotes the onset of sleep and helps normalize circadian rhythm disorders. Melatonin is sold as a supplement in the United States, which means it is not regulated by the U.S. Food and Drug Administration. Most studies have shown melatonin to have limited benefit for alleviating either transient insomnia (e.g., jet lag) or chronic insomnia.
  
  
• Herbal supplements (e.g., chamomile, valerian). The use of herbal supplements has yet to be fully studied for safety or effectiveness in the treatment of insomnia.