🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 129 (from laksa072)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa129.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.nhlbi.nih.gov/health/insomnia/treatment\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nhlbi.nih.gov/health/insomnia/treatment\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment","crawl_time":1775083409,"first_indexed_time":1648711490,"http_code":200,"src_unparsed":"gov,nih!nhlbi,www,\/health\/insomnia\/treatment s443","src_root_hash":"7295144728021232729","history_drop_reason":null,"meta_title":"Insomnia - Treatment | NHLBI, NIH","meta_descriptions":["Learn the healthy sleep habits that can make it easier for you to fall asleep and stay asleep."],"attrs_boilerpipe_text":"Healthy sleep habits\nIn addition to following a \nheart-healthy lifestyle\n, try to adopt the following bedtime habits. These habits can make it easier for you to fall asleep and stay asleep.\nMake your bedroom sleep friendly.\n Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle.\nGo to sleep and wake up around the same time\n each day, even on the weekends. If you can, avoid a schedule that changes or other things that may disrupt your sleep schedule.\nAvoid caffeine, nicotine,\n \nand alcohol \nclose to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.\nGet regular physical activity\n \nduring the daytime,\n at least 5 to 6 hours before going to bed. Exercising close to bedtime can make it harder to fall asleep.\nAvoid naps, \nespecially in the afternoon. This may help you sleep longer at night.\nEat meals on a regular schedule \nand avoid late-night dinners.\nLimit how much you drink\n close to bedtime. This may help you sleep longer without having to use the bathroom.\nLearn new ways to manage stress.\n Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your doctor may also recommend massage therapy, \nmeditation\n, or yoga to help you relax. \nAcupuncture\n may also help improve insomnia, especially in older adults.\nAvoid certain over-the-counter and prescription medicines\n that can disrupt sleep (for example, some cold and allergy medicines). Talk with your healthcare provider about which medicines will not disrupt your sleep.\nBrochure\nSleep Brochure\nThis brochure describes the difference between sleep needed to feel awake and sleep needed to be healthy, and offers tips for getting a good night’s sleep.\nView the brochure\nCognitive behavioral therapy for insomnia (CBT-I)\nCBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. CBT-I can be done by a doctor, nurse, or therapist; you can do it in person, by telephone, or online. It involves the following parts: \nCognitive therapy \nhelps you feel less nervous about not being able to sleep.\nRelaxation or meditation therapy \nteaches you how to relax and fall asleep faster.\nSleep education\n helps you learn good sleep habits.\nSleep restriction therapy\ngives you a specific amount of time to spend in bed, even if you are not able to sleep during this time. With time, this helps you sleep better when you go to bed. Your sleep time can be increased when you start to sleep better.\nStimulus control therapy \nhelps you have a regular sleep-wake cycle so you can link\n \nbeing in bed with being asleep. This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity.\nMedicines\nPrescription medicines\nSome prescription medicines used to treat insomnia are meant for short-term use while others are meant for longer-term use. Talk to your doctor about the benefits and side effects of insomnia medicines. Some prescription medicines used to treat other health conditions can also increase your risk of insomnia.\nBenzodiazepine receptors agonists\nare medicines such as zolpidem\n, \nzaleplon,\n \nand eszopiclone. Side effects may include anxiety. Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving.\nMelatonin receptor agonists\nare medicines such as ramelteon. Side effects include dizziness and fatigue. Some people experience the rare side effects of doing activities while they are asleep, such as walking, eating, or driving; or they may have a severe allergic reaction. \nOrexin receptor antagonists\nsuch as suvorexant are not recommended for people who have \nnarcolepsy\n. Rare side effects may include doing activities while asleep such as walking, eating, or driving; or not being able to move or speak for several minutes while going to sleep or waking up.\nBenzodiazepines\n may be prescribed if other treatments and medicines have not worked. Talk to your healthcare provider about the side effects of these medicines, which can include dizziness, confusion, and muscle weakness. Benzodiazepines can also interact dangerously with other medicines. It can be habit-forming and should be taken for only a few weeks.\nOff-label medicines\nIn some cases healthcare providers may prescribe medicines that are commonly used for other health conditions but are not approved by the U.S. Food and Drug Administration (FDA) to treat insomnia. Some of these medicines may include antidepressants, antipsychotics, and anticonvulsants.\nOver-the-counter medicines and supplements\nTell your healthcare provider about any OTC products that you are taking.\nOTC products\nthat contain antihistamines\nare sold as sleep aids. Although these products might make you sleepy, talk to your doctor before taking them to treat your insomnia. Antihistamines can be unsafe for some people.\nMelatonin supplements\nare versions of the sleep hormone melatonin made in a lab. Many people take melatonin supplements to improve their sleep. However, research has not proven that melatonin is an effective treatment for insomnia. Side effects of melatonin may include daytime sleepiness, headaches, upset stomach, and worsening depression. It can also affect your body's control of blood pressure, causing \nhigh\n or \nlow\n blood pressure.\nDietary supplements\ncan be beneficial to your health, but they can also have health risks. Talk to your provider before using dietary supplements.\nThe U.S. Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering \"conventional\" foods and medicines. The FDA does not currently review dietary supplement products for safety and effectiveness before they are marketed.\nOther treatments\nYour healthcare provider may recommend that you use light therapy to set and maintain your sleep-wake cycle. With this treatment, you plan time each day to sit in front of a light box, which produces bright light similar to sunlight.","attrs_markdown":"[Skip to main content](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment#main-content)\n\n![U.S. flag](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/assets\/uswds\/dist\/img\/us_flag_small.png)\n\nAn official website of the United States government\n\nHere’s how you know\n\nHere’s how you know\n\n![](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/assets\/uswds\/dist\/img\/icon-dot-gov.svg)\n\n**Official websites use .gov**  \n A **.gov** website belongs to an official government organization in the United States.\n\n![](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/assets\/uswds\/dist\/img\/icon-https.svg)\n\n**Secure .gov websites use HTTPS**  \n A **lock** ( A locked padlock ) or **https:\/\/** means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.\n\n[![National Heart, Lung, and Blood Home](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/NHLBI-logo.svg)](https:\/\/www.nhlbi.nih.gov\/)\n\n- Health Topics\n  - [All Health Topics A-Z](https:\/\/www.nhlbi.nih.gov\/health)\n    - [Asthma](https:\/\/www.nhlbi.nih.gov\/health\/asthma)\n    - [Heart-Healthy Living](https:\/\/www.nhlbi.nih.gov\/health\/heart-healthy-living)\n    - [High Blood Pressure](https:\/\/www.nhlbi.nih.gov\/health\/high-blood-pressure)\n    - [Sickle Cell Disease](https:\/\/www.nhlbi.nih.gov\/health\/sickle-cell-disease)\n    - [Sleep Apnea](https:\/\/www.nhlbi.nih.gov\/health\/sleep-apnea)\n  - [Calculate Your BMI](https:\/\/www.nhlbi.nih.gov\/calculate-your-bmi)\n- Health Education\n  - [Education Programs and Initiatives](https:\/\/www.nhlbi.nih.gov\/education)\n    - [The Heart Truth®](https:\/\/www.nhlbi.nih.gov\/health-topics\/education-and-awareness\/heart-truth)\n    - [Learn More Breathe Better®](https:\/\/www.nhlbi.nih.gov\/BreatheBetter)\n    - 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[Population and Epidemiology Studies](https:\/\/www.nhlbi.nih.gov\/science\/population-and-epidemiology-studies)\n    - [Women’s Health](https:\/\/www.nhlbi.nih.gov\/science\/womens-health)\n  - [Research Topics](https:\/\/www.nhlbi.nih.gov\/research\/research-topics)\n  - [All Science A-Z](https:\/\/www.nhlbi.nih.gov\/science\/all-science)\n- Grants and Training\n  - [Grants and Training Home](https:\/\/www.nhlbi.nih.gov\/grants-and-training)\n  - [Policies and Guidelines](https:\/\/www.nhlbi.nih.gov\/grants-and-training\/policies-procedures-and-guidelines)\n  - [Funding Opportunities and Contacts](https:\/\/www.nhlbi.nih.gov\/grants-and-training\/funding-opportunities-and-contacts)\n  - [Training and Career Development](https:\/\/www.nhlbi.nih.gov\/grants-and-training\/training-and-career-development)\n- News and Events\n  - [News and Events Home](https:\/\/www.nhlbi.nih.gov\/news-and-events)\n    - [Email Alerts](https:\/\/www.nhlbi.nih.gov\/news-and-events\/email-alerts)\n  - [All News](https:\/\/www.nhlbi.nih.gov\/news)\n    - [NHLBI News](https:\/\/www.nhlbi.nih.gov\/news?type%5Bpress_release%5D=press_release)\n    - [NHLBI in the Press](https:\/\/www.nhlbi.nih.gov\/news?type%5Bnews_mention%5D=news_mention)\n    - [Featured Article](https:\/\/www.nhlbi.nih.gov\/news?type%5Bfeature_article%5D=feature_article)\n    - [Ask a Scientist](https:\/\/www.nhlbi.nih.gov\/ask-a-scientist)\n  - [All Events](https:\/\/www.nhlbi.nih.gov\/events)\n    - [Past Events](https:\/\/www.nhlbi.nih.gov\/events?field_event_status%5Bclosed%5D=closed)\n    - [Upcoming Events](https:\/\/www.nhlbi.nih.gov\/events?field_event_status%5Bupcoming%5D=upcoming)\n- About NHLBI\n  - [About NHLBI Home](https:\/\/www.nhlbi.nih.gov\/about)\n    - [Mission and Strategic Vision](https:\/\/www.nhlbi.nih.gov\/about\/strategic-vision)\n    - [Leadership](https:\/\/www.nhlbi.nih.gov\/about\/leadership)\n    - [Divisions, Offices and Centers](https:\/\/www.nhlbi.nih.gov\/about\/divisions)\n    - [Advisory Committees](https:\/\/www.nhlbi.nih.gov\/about\/advisory-and-peer-review-committees)\n    - [Budget and Legislative Information](https:\/\/www.nhlbi.nih.gov\/about\/budget-and-legislative-information)\n    - [Jobs and Working at the NHLBI](https:\/\/www.nhlbi.nih.gov\/about\/working-at-nhlbi)\n    - [Contact and FAQs](https:\/\/www.nhlbi.nih.gov\/contact)\n    - [NIH Sleep Research Plan](https:\/\/www.nhlbi.nih.gov\/sleep-research-plan)\n- [HOME](https:\/\/www.nhlbi.nih.gov\/)\n\nInsomnia\n\n- [Home](https:\/\/www.nhlbi.nih.gov\/)\n- [\\< Back To Insomnia](https:\/\/www.nhlbi.nih.gov\/node\/92674)\n- Treatment\n\n0\n\n[Insomnia](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n\n[MENU]()\n\n- [Home](https:\/\/www.nhlbi.nih.gov\/)\n- [\\< Back To Insomnia](https:\/\/www.nhlbi.nih.gov\/node\/92674)\n- Treatment\n\n- [What Is Insomnia?](https:\/\/www.nhlbi.nih.gov\/health\/insomnia)\n- [Symptoms](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/symptoms)\n- [Diagnosis](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/diagnosis)\n- [Causes and Risk Factors](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/causes)\n- [Treatment](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n- [Living With Insomnia](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/living-with)\n\nMORE INFORMATION\n\n[Find a clinical trial](https:\/\/www.nhlbi.nih.gov\/research\/clinical-trials?f%5B0%5D=disease_or_condition_name%3AInsomnia)\n\n[Fact sheets and handouts](https:\/\/www.nhlbi.nih.gov\/resources?f%5B0%5D=related_health_topics%3AInsomnia)\n\nInsomnia\n\n# Insomnia Treatment\n[![Share](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/share-alt-icon.svg)](https:\/\/www.addtoany.com\/share#url=https%3A%2F%2Fwww.nhlbi.nih.gov%2Fhealth%2Finsomnia%2Ftreatment&title=Treatment \"Share\")\n\n[Email](https:\/\/www.nhlbi.nih.gov\/#email \"Email\")\n\n[Print](https:\/\/www.nhlbi.nih.gov\/#print \"Print\")\n\n## Language switcher\n- [English](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n- [Español](https:\/\/www.nhlbi.nih.gov\/es\/salud\/insomnio\/tratamiento)\n\n## Healthy sleep habits\nIn addition to following a [heart-healthy lifestyle](https:\/\/www.nhlbi.nih.gov\/health\/heart-healthy-living), try to adopt the following bedtime habits. These habits can make it easier for you to fall asleep and stay asleep.\n\n- **Make your bedroom sleep friendly.** Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle.\n- **Go to sleep and wake up around the same time** each day, even on the weekends. If you can, avoid a schedule that changes or other things that may disrupt your sleep schedule.\n- **Avoid caffeine, nicotine,** **and alcohol** close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.\n- **Get regular physical activity** **during the daytime,** at least 5 to 6 hours before going to bed. Exercising close to bedtime can make it harder to fall asleep.\n- **Avoid naps,** especially in the afternoon. This may help you sleep longer at night.\n- **Eat meals on a regular schedule** and avoid late-night dinners.\n- **Limit how much you drink** close to bedtime. This may help you sleep longer without having to use the bathroom.\n- **Learn new ways to manage stress.** Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your doctor may also recommend massage therapy, [meditation](https:\/\/www.nccih.nih.gov\/health\/meditation-in-depth), or yoga to help you relax. [Acupuncture](https:\/\/nccih.nih.gov\/health\/acupuncture\/introduction#hed1) may also help improve insomnia, especially in older adults.\n- **Avoid certain over-the-counter and prescription medicines** that can disrupt sleep (for example, some cold and allergy medicines). Talk with your healthcare provider about which medicines will not disrupt your sleep.\n\n![Decorative - Sleep Brochure cover image](https:\/\/www.nhlbi.nih.gov\/sites\/default\/files\/styles\/crop_callout\/public\/2022-01\/Sleep_brochure_cover.JPG?itok=9ZTwlGNF)\n\nBrochure\n\n### Sleep Brochure\nThis brochure describes the difference between sleep needed to feel awake and sleep needed to be healthy, and offers tips for getting a good night’s sleep.\n\n[View the brochure](https:\/\/www.nhlbi.nih.gov\/resources\/sleep-brochure)\n\n## Cognitive behavioral therapy for insomnia (CBT-I)\nCBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. CBT-I can be done by a doctor, nurse, or therapist; you can do it in person, by telephone, or online. It involves the following parts:\n\n- **Cognitive therapy** helps you feel less nervous about not being able to sleep.\n- **Relaxation or meditation therapy** teaches you how to relax and fall asleep faster.\n- **Sleep education** helps you learn good sleep habits.\n- **Sleep restriction therapy** gives you a specific amount of time to spend in bed, even if you are not able to sleep during this time. With time, this helps you sleep better when you go to bed. Your sleep time can be increased when you start to sleep better.\n- **Stimulus control therapy** helps you have a regular sleep-wake cycle so you can linkbeing in bed with being asleep. This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity.\n\n## Medicines\n### Prescription medicines\nSome prescription medicines used to treat insomnia are meant for short-term use while others are meant for longer-term use. Talk to your doctor about the benefits and side effects of insomnia medicines. Some prescription medicines used to treat other health conditions can also increase your risk of insomnia.\n\n- **Benzodiazepine receptors agonists** are medicines such as zolpidem**,** zaleplon,and eszopiclone. Side effects may include anxiety. Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving.\n- **Melatonin receptor agonists** are medicines such as ramelteon. Side effects include dizziness and fatigue. Some people experience the rare side effects of doing activities while they are asleep, such as walking, eating, or driving; or they may have a severe allergic reaction.\n- **Orexin receptor antagonists** such as suvorexant are not recommended for people who have [narcolepsy](https:\/\/www.nhlbi.nih.gov\/health\/narcolepsy). Rare side effects may include doing activities while asleep such as walking, eating, or driving; or not being able to move or speak for several minutes while going to sleep or waking up.\n- **Benzodiazepines** may be prescribed if other treatments and medicines have not worked. Talk to your healthcare provider about the side effects of these medicines, which can include dizziness, confusion, and muscle weakness. Benzodiazepines can also interact dangerously with other medicines. It can be habit-forming and should be taken for only a few weeks.\n### Off-label medicines\nIn some cases healthcare providers may prescribe medicines that are commonly used for other health conditions but are not approved by the U.S. Food and Drug Administration (FDA) to treat insomnia. Some of these medicines may include antidepressants, antipsychotics, and anticonvulsants.\n\n### Over-the-counter medicines and supplements\nTell your healthcare provider about any OTC products that you are taking.\n\n- **OTC products** **that contain antihistamines** are sold as sleep aids. Although these products might make you sleepy, talk to your doctor before taking them to treat your insomnia. Antihistamines can be unsafe for some people.\n- [**Melatonin supplements**](https:\/\/nccih.nih.gov\/health\/melatonin) are versions of the sleep hormone melatonin made in a lab. Many people take melatonin supplements to improve their sleep. However, research has not proven that melatonin is an effective treatment for insomnia. Side effects of melatonin may include daytime sleepiness, headaches, upset stomach, and worsening depression. It can also affect your body's control of blood pressure, causing [high](https:\/\/www.nhlbi.nih.gov\/health\/high-blood-pressure) or [low](https:\/\/www.nhlbi.nih.gov\/health\/low-blood-pressure) blood pressure.\n- **Dietary supplements** can be beneficial to your health, but they can also have health risks. Talk to your provider before using dietary supplements.\n\nThe U.S. Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering \"conventional\" foods and medicines. The FDA does not currently review dietary supplement products for safety and effectiveness before they are marketed.\n\n## Other treatments\nYour healthcare provider may recommend that you use light therapy to set and maintain your sleep-wake cycle. With this treatment, you plan time each day to sit in front of a light box, which produces bright light similar to sunlight.\n\n### Book traversal links for Insomnia\n- #### Previous\n  [Causes and Risk Factors](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/causes \"Go to previous page\")\n- #### Next\n  [Living With Insomnia](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/living-with \"Go to next page\")\n\nLast updated on\n\nMarch 24, 2022\n\nBack To Top Link\n\n[Back to top](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment#main-content)\n\nWeb Policies & Notices\n\n- [Accessibility](https:\/\/www.nhlbi.nih.gov\/about\/contact\/website-privacy-and-accessibility)\n- [No FEAR Act Data](https:\/\/eeo.nih.gov\/no-fear-act)\n- [Privacy Policy](https:\/\/www.nhlbi.nih.gov\/about\/contact\/website-privacy-and-accessibility\/privacy-statement)\n- [Freedom of Information Act (FOIA)](https:\/\/www.nhlbi.nih.gov\/about\/contact\/website-privacy-and-accessibility)\n- [HHS Vulnerability Disclosure](https:\/\/www.hhs.gov\/vulnerability-disclosure-policy\/index.html) [(link is external)](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n\nRelated Government Websites\n\n- [Health and Human Services](https:\/\/www.hhs.gov\/) [(link is external)](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n- [National Institutes of Health](https:\/\/www.nih.gov\/)\n- [Office of the Inspector General](https:\/\/oig.hhs.gov\/) [(link is external)](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n- [USA.gov](https:\/\/www.usa.gov\/) [(link is external)](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n\nStay Connected\n\n- ![chat bubbles](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/messages-question-regular.svg) [Live Chat](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment)\n  Live Chat with us, Monday through Friday, 8:30 a.m. to 5:00 p.m. EST.\n- ![envelope](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/envelope-open-text-solid.svg)[Get Email Alerts](https:\/\/www.nhlbi.nih.gov\/news-and-events\/email-alerts)\n  Receive automatic alerts about NHLBI related news and highlights from across the Institute.\n\nFooter Bottom\n\n[![National Heart, Lung, and Blood Home](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/NHLBI_HHS_Lockup_white.svg)](https:\/\/www.nhlbi.nih.gov\/)\n\n- [Contact Us](https:\/\/www.nhlbi.nih.gov\/contact)\n- [Site Index](https:\/\/www.nhlbi.nih.gov\/siteindex)\n- [Jobs](https:\/\/www.nhlbi.nih.gov\/about\/working-at-nhlbi)\n\n- [![Facebook social media](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/ico-facebook-white.svg)](https:\/\/www.facebook.com\/NIH.NHLBI)\n- [![Youtube social media](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/ico-youtube-white.svg)](https:\/\/www.youtube.com\/user\/NHLBI)\n- [![LinkedIn social media](https:\/\/www.nhlbi.nih.gov\/themes\/custom\/nhlbi\/images\/linkedin-brands.svg)](https:\/\/www.linkedin.com\/company\/national-heart-lung-and-blood-institute)\n\n✓\n\nThanks for sharing\\!\n\n[AddToAny](https:\/\/www.addtoany.com\/ \"Share Buttons\")\n\n[More…](https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment#addtoany \"Show all\")\n\nExternal Web Site Policy\n\nClose\n\nOK","attrs_readable_markdown":"## Healthy sleep habits\nIn addition to following a [heart-healthy lifestyle](https:\/\/www.nhlbi.nih.gov\/health\/heart-healthy-living), try to adopt the following bedtime habits. These habits can make it easier for you to fall asleep and stay asleep.\n\n- **Make your bedroom sleep friendly.** Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle.\n- **Go to sleep and wake up around the same time** each day, even on the weekends. If you can, avoid a schedule that changes or other things that may disrupt your sleep schedule.\n- **Avoid caffeine, nicotine,** **and alcohol** close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.\n- **Get regular physical activity** **during the daytime,** at least 5 to 6 hours before going to bed. Exercising close to bedtime can make it harder to fall asleep.\n- **Avoid naps,** especially in the afternoon. This may help you sleep longer at night.\n- **Eat meals on a regular schedule** and avoid late-night dinners.\n- **Limit how much you drink** close to bedtime. This may help you sleep longer without having to use the bathroom.\n- **Learn new ways to manage stress.** Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your doctor may also recommend massage therapy, [meditation](https:\/\/www.nccih.nih.gov\/health\/meditation-in-depth), or yoga to help you relax. [Acupuncture](https:\/\/nccih.nih.gov\/health\/acupuncture\/introduction#hed1) may also help improve insomnia, especially in older adults.\n- **Avoid certain over-the-counter and prescription medicines** that can disrupt sleep (for example, some cold and allergy medicines). Talk with your healthcare provider about which medicines will not disrupt your sleep.\n\n![Decorative - Sleep Brochure cover image](https:\/\/www.nhlbi.nih.gov\/sites\/default\/files\/styles\/crop_callout\/public\/2022-01\/Sleep_brochure_cover.JPG?itok=9ZTwlGNF) Brochure Sleep Brochure This brochure describes the difference between sleep needed to feel awake and sleep needed to be healthy, and offers tips for getting a good night’s sleep. [View the brochure](https:\/\/www.nhlbi.nih.gov\/resources\/sleep-brochure)\n\n## Cognitive behavioral therapy for insomnia (CBT-I)\nCBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. CBT-I can be done by a doctor, nurse, or therapist; you can do it in person, by telephone, or online. It involves the following parts:\n\n- **Cognitive therapy** helps you feel less nervous about not being able to sleep.\n- **Relaxation or meditation therapy** teaches you how to relax and fall asleep faster.\n- **Sleep education** helps you learn good sleep habits.\n- **Sleep restriction therapy** gives you a specific amount of time to spend in bed, even if you are not able to sleep during this time. With time, this helps you sleep better when you go to bed. Your sleep time can be increased when you start to sleep better.\n- **Stimulus control therapy** helps you have a regular sleep-wake cycle so you can linkbeing in bed with being asleep. This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity.\n\n## Medicines\n### Prescription medicines\nSome prescription medicines used to treat insomnia are meant for short-term use while others are meant for longer-term use. Talk to your doctor about the benefits and side effects of insomnia medicines. Some prescription medicines used to treat other health conditions can also increase your risk of insomnia.\n\n- **Benzodiazepine receptors agonists** are medicines such as zolpidem**,** zaleplon,and eszopiclone. Side effects may include anxiety. Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving.\n- **Melatonin receptor agonists** are medicines such as ramelteon. Side effects include dizziness and fatigue. Some people experience the rare side effects of doing activities while they are asleep, such as walking, eating, or driving; or they may have a severe allergic reaction.\n- **Orexin receptor antagonists** such as suvorexant are not recommended for people who have [narcolepsy](https:\/\/www.nhlbi.nih.gov\/health\/narcolepsy). Rare side effects may include doing activities while asleep such as walking, eating, or driving; or not being able to move or speak for several minutes while going to sleep or waking up.\n- **Benzodiazepines** may be prescribed if other treatments and medicines have not worked. Talk to your healthcare provider about the side effects of these medicines, which can include dizziness, confusion, and muscle weakness. Benzodiazepines can also interact dangerously with other medicines. It can be habit-forming and should be taken for only a few weeks.\n### Off-label medicines\nIn some cases healthcare providers may prescribe medicines that are commonly used for other health conditions but are not approved by the U.S. Food and Drug Administration (FDA) to treat insomnia. Some of these medicines may include antidepressants, antipsychotics, and anticonvulsants.\n\n### Over-the-counter medicines and supplements\nTell your healthcare provider about any OTC products that you are taking.\n\n- **OTC products** **that contain antihistamines** are sold as sleep aids. Although these products might make you sleepy, talk to your doctor before taking them to treat your insomnia. Antihistamines can be unsafe for some people.\n- [**Melatonin supplements**](https:\/\/nccih.nih.gov\/health\/melatonin) are versions of the sleep hormone melatonin made in a lab. Many people take melatonin supplements to improve their sleep. However, research has not proven that melatonin is an effective treatment for insomnia. Side effects of melatonin may include daytime sleepiness, headaches, upset stomach, and worsening depression. It can also affect your body's control of blood pressure, causing [high](https:\/\/www.nhlbi.nih.gov\/health\/high-blood-pressure) or [low](https:\/\/www.nhlbi.nih.gov\/health\/low-blood-pressure) blood pressure.\n- **Dietary supplements** can be beneficial to your health, but they can also have health risks. Talk to your provider before using dietary supplements.\n\nThe U.S. Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering \"conventional\" foods and medicines. The FDA does not currently review dietary supplement products for safety and effectiveness before they are marketed.\n\n## Other treatments\nYour healthcare provider may recommend that you use light therapy to set and maintain your sleep-wake cycle. 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Insomnia - Treatment | NHLBI, NIH

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Learn the healthy sleep habits that can make it easier for you to fall asleep and stay asleep.

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Healthy sleep habits In addition to following a heart-healthy lifestyle , try to adopt the following bedtime habits. These habits can make it easier for you to fall asleep and stay asleep. Make your bedroom sleep friendly. Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle. Go to sleep and wake up around the same time each day, even on the weekends. If you can, avoid a schedule that changes or other things that may disrupt your sleep schedule. Avoid caffeine, nicotine, and alcohol close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night. Get regular physical activity during the daytime, at least 5 to 6 hours before going to bed. Exercising close to bedtime can make it harder to fall asleep. Avoid naps, especially in the afternoon. This may help you sleep longer at night. Eat meals on a regular schedule and avoid late-night dinners. Limit how much you drink close to bedtime. This may help you sleep longer without having to use the bathroom. Learn new ways to manage stress. Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your doctor may also recommend massage therapy, meditation , or yoga to help you relax. Acupuncture may also help improve insomnia, especially in older adults. Avoid certain over-the-counter and prescription medicines that can disrupt sleep (for example, some cold and allergy medicines). Talk with your healthcare provider about which medicines will not disrupt your sleep. Brochure Sleep Brochure This brochure describes the difference between sleep needed to feel awake and sleep needed to be healthy, and offers tips for getting a good night’s sleep. View the brochure Cognitive behavioral therapy for insomnia (CBT-I) CBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. CBT-I can be done by a doctor, nurse, or therapist; you can do it in person, by telephone, or online. It involves the following parts: Cognitive therapy helps you feel less nervous about not being able to sleep. Relaxation or meditation therapy teaches you how to relax and fall asleep faster. Sleep education helps you learn good sleep habits. Sleep restriction therapy gives you a specific amount of time to spend in bed, even if you are not able to sleep during this time. With time, this helps you sleep better when you go to bed. Your sleep time can be increased when you start to sleep better. Stimulus control therapy helps you have a regular sleep-wake cycle so you can link being in bed with being asleep. This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity. Medicines Prescription medicines Some prescription medicines used to treat insomnia are meant for short-term use while others are meant for longer-term use. Talk to your doctor about the benefits and side effects of insomnia medicines. Some prescription medicines used to treat other health conditions can also increase your risk of insomnia. Benzodiazepine receptors agonists are medicines such as zolpidem , zaleplon, and eszopiclone. Side effects may include anxiety. Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving. Melatonin receptor agonists are medicines such as ramelteon. Side effects include dizziness and fatigue. Some people experience the rare side effects of doing activities while they are asleep, such as walking, eating, or driving; or they may have a severe allergic reaction. Orexin receptor antagonists such as suvorexant are not recommended for people who have narcolepsy . Rare side effects may include doing activities while asleep such as walking, eating, or driving; or not being able to move or speak for several minutes while going to sleep or waking up. Benzodiazepines may be prescribed if other treatments and medicines have not worked. Talk to your healthcare provider about the side effects of these medicines, which can include dizziness, confusion, and muscle weakness. Benzodiazepines can also interact dangerously with other medicines. It can be habit-forming and should be taken for only a few weeks. Off-label medicines In some cases healthcare providers may prescribe medicines that are commonly used for other health conditions but are not approved by the U.S. Food and Drug Administration (FDA) to treat insomnia. Some of these medicines may include antidepressants, antipsychotics, and anticonvulsants. Over-the-counter medicines and supplements Tell your healthcare provider about any OTC products that you are taking. OTC products that contain antihistamines are sold as sleep aids. Although these products might make you sleepy, talk to your doctor before taking them to treat your insomnia. Antihistamines can be unsafe for some people. Melatonin supplements are versions of the sleep hormone melatonin made in a lab. Many people take melatonin supplements to improve their sleep. However, research has not proven that melatonin is an effective treatment for insomnia. Side effects of melatonin may include daytime sleepiness, headaches, upset stomach, and worsening depression. It can also affect your body's control of blood pressure, causing high or low blood pressure. Dietary supplements can be beneficial to your health, but they can also have health risks. Talk to your provider before using dietary supplements. The U.S. Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering "conventional" foods and medicines. The FDA does not currently review dietary supplement products for safety and effectiveness before they are marketed. Other treatments Your healthcare provider may recommend that you use light therapy to set and maintain your sleep-wake cycle. With this treatment, you plan time each day to sit in front of a light box, which produces bright light similar to sunlight.

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[Skip to main content](https://www.nhlbi.nih.gov/health/insomnia/treatment#main-content) ![U.S. flag](https://www.nhlbi.nih.gov/themes/custom/nhlbi/assets/uswds/dist/img/us_flag_small.png) An official website of the United States government Here’s how you know Here’s how you know ![](https://www.nhlbi.nih.gov/themes/custom/nhlbi/assets/uswds/dist/img/icon-dot-gov.svg) **Official websites use .gov** A **.gov** website belongs to an official government organization in the United States. ![](https://www.nhlbi.nih.gov/themes/custom/nhlbi/assets/uswds/dist/img/icon-https.svg) **Secure .gov websites use HTTPS** A **lock** ( A locked padlock ) or **https://** means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites. 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[Home](https://www.nhlbi.nih.gov/) - [\< Back To Insomnia](https://www.nhlbi.nih.gov/node/92674) - Treatment 0 [Insomnia](https://www.nhlbi.nih.gov/health/insomnia/treatment) [MENU]() - [Home](https://www.nhlbi.nih.gov/) - [\< Back To Insomnia](https://www.nhlbi.nih.gov/node/92674) - Treatment - [What Is Insomnia?](https://www.nhlbi.nih.gov/health/insomnia) - [Symptoms](https://www.nhlbi.nih.gov/health/insomnia/symptoms) - [Diagnosis](https://www.nhlbi.nih.gov/health/insomnia/diagnosis) - [Causes and Risk Factors](https://www.nhlbi.nih.gov/health/insomnia/causes) - [Treatment](https://www.nhlbi.nih.gov/health/insomnia/treatment) - [Living With Insomnia](https://www.nhlbi.nih.gov/health/insomnia/living-with) MORE INFORMATION [Find a clinical trial](https://www.nhlbi.nih.gov/research/clinical-trials?f%5B0%5D=disease_or_condition_name%3AInsomnia) [Fact sheets and handouts](https://www.nhlbi.nih.gov/resources?f%5B0%5D=related_health_topics%3AInsomnia) Insomnia # Insomnia Treatment [![Share](https://www.nhlbi.nih.gov/themes/custom/nhlbi/images/share-alt-icon.svg)](https://www.addtoany.com/share#url=https%3A%2F%2Fwww.nhlbi.nih.gov%2Fhealth%2Finsomnia%2Ftreatment&title=Treatment "Share") [Email](https://www.nhlbi.nih.gov/#email "Email") [Print](https://www.nhlbi.nih.gov/#print "Print") ## Language switcher - [English](https://www.nhlbi.nih.gov/health/insomnia/treatment) - [Español](https://www.nhlbi.nih.gov/es/salud/insomnio/tratamiento) ## Healthy sleep habits In addition to following a [heart-healthy lifestyle](https://www.nhlbi.nih.gov/health/heart-healthy-living), try to adopt the following bedtime habits. These habits can make it easier for you to fall asleep and stay asleep. - **Make your bedroom sleep friendly.** Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle. - **Go to sleep and wake up around the same time** each day, even on the weekends. If you can, avoid a schedule that changes or other things that may disrupt your sleep schedule. - **Avoid caffeine, nicotine,** **and alcohol** close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night. - **Get regular physical activity** **during the daytime,** at least 5 to 6 hours before going to bed. Exercising close to bedtime can make it harder to fall asleep. - **Avoid naps,** especially in the afternoon. This may help you sleep longer at night. - **Eat meals on a regular schedule** and avoid late-night dinners. - **Limit how much you drink** close to bedtime. This may help you sleep longer without having to use the bathroom. - **Learn new ways to manage stress.** Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your doctor may also recommend massage therapy, [meditation](https://www.nccih.nih.gov/health/meditation-in-depth), or yoga to help you relax. [Acupuncture](https://nccih.nih.gov/health/acupuncture/introduction#hed1) may also help improve insomnia, especially in older adults. - **Avoid certain over-the-counter and prescription medicines** that can disrupt sleep (for example, some cold and allergy medicines). Talk with your healthcare provider about which medicines will not disrupt your sleep. ![Decorative - Sleep Brochure cover image](https://www.nhlbi.nih.gov/sites/default/files/styles/crop_callout/public/2022-01/Sleep_brochure_cover.JPG?itok=9ZTwlGNF) Brochure ### Sleep Brochure This brochure describes the difference between sleep needed to feel awake and sleep needed to be healthy, and offers tips for getting a good night’s sleep. [View the brochure](https://www.nhlbi.nih.gov/resources/sleep-brochure) ## Cognitive behavioral therapy for insomnia (CBT-I) CBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. CBT-I can be done by a doctor, nurse, or therapist; you can do it in person, by telephone, or online. It involves the following parts: - **Cognitive therapy** helps you feel less nervous about not being able to sleep. - **Relaxation or meditation therapy** teaches you how to relax and fall asleep faster. - **Sleep education** helps you learn good sleep habits. - **Sleep restriction therapy** gives you a specific amount of time to spend in bed, even if you are not able to sleep during this time. With time, this helps you sleep better when you go to bed. Your sleep time can be increased when you start to sleep better. - **Stimulus control therapy** helps you have a regular sleep-wake cycle so you can linkbeing in bed with being asleep. This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity. ## Medicines ### Prescription medicines Some prescription medicines used to treat insomnia are meant for short-term use while others are meant for longer-term use. Talk to your doctor about the benefits and side effects of insomnia medicines. Some prescription medicines used to treat other health conditions can also increase your risk of insomnia. - **Benzodiazepine receptors agonists** are medicines such as zolpidem**,** zaleplon,and eszopiclone. Side effects may include anxiety. Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving. - **Melatonin receptor agonists** are medicines such as ramelteon. Side effects include dizziness and fatigue. Some people experience the rare side effects of doing activities while they are asleep, such as walking, eating, or driving; or they may have a severe allergic reaction. - **Orexin receptor antagonists** such as suvorexant are not recommended for people who have [narcolepsy](https://www.nhlbi.nih.gov/health/narcolepsy). Rare side effects may include doing activities while asleep such as walking, eating, or driving; or not being able to move or speak for several minutes while going to sleep or waking up. - **Benzodiazepines** may be prescribed if other treatments and medicines have not worked. Talk to your healthcare provider about the side effects of these medicines, which can include dizziness, confusion, and muscle weakness. Benzodiazepines can also interact dangerously with other medicines. It can be habit-forming and should be taken for only a few weeks. ### Off-label medicines In some cases healthcare providers may prescribe medicines that are commonly used for other health conditions but are not approved by the U.S. Food and Drug Administration (FDA) to treat insomnia. Some of these medicines may include antidepressants, antipsychotics, and anticonvulsants. ### Over-the-counter medicines and supplements Tell your healthcare provider about any OTC products that you are taking. - **OTC products** **that contain antihistamines** are sold as sleep aids. Although these products might make you sleepy, talk to your doctor before taking them to treat your insomnia. Antihistamines can be unsafe for some people. - [**Melatonin supplements**](https://nccih.nih.gov/health/melatonin) are versions of the sleep hormone melatonin made in a lab. Many people take melatonin supplements to improve their sleep. However, research has not proven that melatonin is an effective treatment for insomnia. Side effects of melatonin may include daytime sleepiness, headaches, upset stomach, and worsening depression. It can also affect your body's control of blood pressure, causing [high](https://www.nhlbi.nih.gov/health/high-blood-pressure) or [low](https://www.nhlbi.nih.gov/health/low-blood-pressure) blood pressure. - **Dietary supplements** can be beneficial to your health, but they can also have health risks. Talk to your provider before using dietary supplements. The U.S. Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering "conventional" foods and medicines. The FDA does not currently review dietary supplement products for safety and effectiveness before they are marketed. ## Other treatments Your healthcare provider may recommend that you use light therapy to set and maintain your sleep-wake cycle. With this treatment, you plan time each day to sit in front of a light box, which produces bright light similar to sunlight. ### Book traversal links for Insomnia - #### Previous [Causes and Risk Factors](https://www.nhlbi.nih.gov/health/insomnia/causes "Go to previous page") - #### Next [Living With Insomnia](https://www.nhlbi.nih.gov/health/insomnia/living-with "Go to next page") Last updated on March 24, 2022 Back To Top Link [Back to top](https://www.nhlbi.nih.gov/health/insomnia/treatment#main-content) Web Policies & Notices - [Accessibility](https://www.nhlbi.nih.gov/about/contact/website-privacy-and-accessibility) - [No FEAR Act Data](https://eeo.nih.gov/no-fear-act) - [Privacy Policy](https://www.nhlbi.nih.gov/about/contact/website-privacy-and-accessibility/privacy-statement) - [Freedom of Information Act (FOIA)](https://www.nhlbi.nih.gov/about/contact/website-privacy-and-accessibility) - [HHS Vulnerability Disclosure](https://www.hhs.gov/vulnerability-disclosure-policy/index.html) [(link is external)](https://www.nhlbi.nih.gov/health/insomnia/treatment) Related Government Websites - [Health and Human Services](https://www.hhs.gov/) [(link is external)](https://www.nhlbi.nih.gov/health/insomnia/treatment) - [National Institutes of Health](https://www.nih.gov/) - [Office of the Inspector General](https://oig.hhs.gov/) [(link is external)](https://www.nhlbi.nih.gov/health/insomnia/treatment) - [USA.gov](https://www.usa.gov/) [(link is external)](https://www.nhlbi.nih.gov/health/insomnia/treatment) Stay Connected - ![chat bubbles](https://www.nhlbi.nih.gov/themes/custom/nhlbi/images/messages-question-regular.svg) [Live Chat](https://www.nhlbi.nih.gov/health/insomnia/treatment) Live Chat with us, Monday through Friday, 8:30 a.m. to 5:00 p.m. EST. - ![envelope](https://www.nhlbi.nih.gov/themes/custom/nhlbi/images/envelope-open-text-solid.svg)[Get Email Alerts](https://www.nhlbi.nih.gov/news-and-events/email-alerts) Receive automatic alerts about NHLBI related news and highlights from across the Institute. Footer Bottom [![National Heart, Lung, and Blood Home](https://www.nhlbi.nih.gov/themes/custom/nhlbi/images/NHLBI_HHS_Lockup_white.svg)](https://www.nhlbi.nih.gov/) - [Contact Us](https://www.nhlbi.nih.gov/contact) - [Site Index](https://www.nhlbi.nih.gov/siteindex) - [Jobs](https://www.nhlbi.nih.gov/about/working-at-nhlbi) - [![Facebook social media](https://www.nhlbi.nih.gov/themes/custom/nhlbi/images/ico-facebook-white.svg)](https://www.facebook.com/NIH.NHLBI) - [![Youtube social media](https://www.nhlbi.nih.gov/themes/custom/nhlbi/images/ico-youtube-white.svg)](https://www.youtube.com/user/NHLBI) - [![LinkedIn social media](https://www.nhlbi.nih.gov/themes/custom/nhlbi/images/linkedin-brands.svg)](https://www.linkedin.com/company/national-heart-lung-and-blood-institute) ✓ Thanks for sharing\! [AddToAny](https://www.addtoany.com/ "Share Buttons") [More…](https://www.nhlbi.nih.gov/health/insomnia/treatment#addtoany "Show all") External Web Site Policy Close OK

Readable Markdown

## Healthy sleep habits In addition to following a [heart-healthy lifestyle](https://www.nhlbi.nih.gov/health/heart-healthy-living), try to adopt the following bedtime habits. These habits can make it easier for you to fall asleep and stay asleep. - **Make your bedroom sleep friendly.** Sleep in a cool, quiet, dark place. Avoid watching TV or looking at electronic devices, as the light from these sources can disrupt your sleep-wake cycle. - **Go to sleep and wake up around the same time** each day, even on the weekends. If you can, avoid a schedule that changes or other things that may disrupt your sleep schedule. - **Avoid caffeine, nicotine,** **and alcohol** close to your bedtime. Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night. - **Get regular physical activity** **during the daytime,** at least 5 to 6 hours before going to bed. Exercising close to bedtime can make it harder to fall asleep. - **Avoid naps,** especially in the afternoon. This may help you sleep longer at night. - **Eat meals on a regular schedule** and avoid late-night dinners. - **Limit how much you drink** close to bedtime. This may help you sleep longer without having to use the bathroom. - **Learn new ways to manage stress.** Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath. Your doctor may also recommend massage therapy, [meditation](https://www.nccih.nih.gov/health/meditation-in-depth), or yoga to help you relax. [Acupuncture](https://nccih.nih.gov/health/acupuncture/introduction#hed1) may also help improve insomnia, especially in older adults. - **Avoid certain over-the-counter and prescription medicines** that can disrupt sleep (for example, some cold and allergy medicines). Talk with your healthcare provider about which medicines will not disrupt your sleep. ![Decorative - Sleep Brochure cover image](https://www.nhlbi.nih.gov/sites/default/files/styles/crop_callout/public/2022-01/Sleep_brochure_cover.JPG?itok=9ZTwlGNF) Brochure Sleep Brochure This brochure describes the difference between sleep needed to feel awake and sleep needed to be healthy, and offers tips for getting a good night’s sleep. [View the brochure](https://www.nhlbi.nih.gov/resources/sleep-brochure) ## Cognitive behavioral therapy for insomnia (CBT-I) CBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective. CBT-I can be done by a doctor, nurse, or therapist; you can do it in person, by telephone, or online. It involves the following parts: - **Cognitive therapy** helps you feel less nervous about not being able to sleep. - **Relaxation or meditation therapy** teaches you how to relax and fall asleep faster. - **Sleep education** helps you learn good sleep habits. - **Sleep restriction therapy** gives you a specific amount of time to spend in bed, even if you are not able to sleep during this time. With time, this helps you sleep better when you go to bed. Your sleep time can be increased when you start to sleep better. - **Stimulus control therapy** helps you have a regular sleep-wake cycle so you can linkbeing in bed with being asleep. This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity. ## Medicines ### Prescription medicines Some prescription medicines used to treat insomnia are meant for short-term use while others are meant for longer-term use. Talk to your doctor about the benefits and side effects of insomnia medicines. Some prescription medicines used to treat other health conditions can also increase your risk of insomnia. - **Benzodiazepine receptors agonists** are medicines such as zolpidem**,** zaleplon,and eszopiclone. Side effects may include anxiety. Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving. - **Melatonin receptor agonists** are medicines such as ramelteon. Side effects include dizziness and fatigue. Some people experience the rare side effects of doing activities while they are asleep, such as walking, eating, or driving; or they may have a severe allergic reaction. - **Orexin receptor antagonists** such as suvorexant are not recommended for people who have [narcolepsy](https://www.nhlbi.nih.gov/health/narcolepsy). Rare side effects may include doing activities while asleep such as walking, eating, or driving; or not being able to move or speak for several minutes while going to sleep or waking up. - **Benzodiazepines** may be prescribed if other treatments and medicines have not worked. Talk to your healthcare provider about the side effects of these medicines, which can include dizziness, confusion, and muscle weakness. Benzodiazepines can also interact dangerously with other medicines. It can be habit-forming and should be taken for only a few weeks. ### Off-label medicines In some cases healthcare providers may prescribe medicines that are commonly used for other health conditions but are not approved by the U.S. Food and Drug Administration (FDA) to treat insomnia. Some of these medicines may include antidepressants, antipsychotics, and anticonvulsants. ### Over-the-counter medicines and supplements Tell your healthcare provider about any OTC products that you are taking. - **OTC products** **that contain antihistamines** are sold as sleep aids. Although these products might make you sleepy, talk to your doctor before taking them to treat your insomnia. Antihistamines can be unsafe for some people. - [**Melatonin supplements**](https://nccih.nih.gov/health/melatonin) are versions of the sleep hormone melatonin made in a lab. Many people take melatonin supplements to improve their sleep. However, research has not proven that melatonin is an effective treatment for insomnia. Side effects of melatonin may include daytime sleepiness, headaches, upset stomach, and worsening depression. It can also affect your body's control of blood pressure, causing [high](https://www.nhlbi.nih.gov/health/high-blood-pressure) or [low](https://www.nhlbi.nih.gov/health/low-blood-pressure) blood pressure. - **Dietary supplements** can be beneficial to your health, but they can also have health risks. Talk to your provider before using dietary supplements. The U.S. Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than those covering "conventional" foods and medicines. The FDA does not currently review dietary supplement products for safety and effectiveness before they are marketed. ## Other treatments Your healthcare provider may recommend that you use light therapy to set and maintain your sleep-wake cycle. With this treatment, you plan time each day to sit in front of a light box, which produces bright light similar to sunlight.

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