Woman lying in bed suffering from insomnia

Difficulty falling asleep, frequently awakening during the night and waking up feeling unrefreshed are common signs of insomnia. More than 60 million adults in the United States face this challenge each year. If you’ve tried counting sheep, reading a dull book or adjusted your routine to eliminate afternoon naps, you’re not alone.

Despite these well-intentioned efforts, 10% to 36% of Americans continue to struggle with insomnia. Sleep problems often go unreported in medical settings, making up only 0.42% of office visits. This highlights the need for more awareness and proactive discussions about sleep health. Seeking professional advice and exploring tailored solutions can lead to more restful nights and a better overall sense of well-being.

If you have sleep problems, it’s important to inform your medical provider, as they may not address it otherwise. Your medical provider might have you complete the Epworth Sleepiness Scale, which only takes two to three minutes. The ESS helps estimate how likely you are to doze off during everyday activities, which include:

If your sleepiness is due to insomnia or poor sleep at night, here are three key tips to help you achieve a good night’s sleep.

Before considering medication for sleep, it’s important to first explore behavioral interventions, particularly cognitive behavioral therapy. CBT is widely recognized as the first-line treatment for insomnia and is often more effective than sleeping pills. Unfortunately, many people miss out on this valuable option and instead turn to sleep medications, which often fail to address the underlying issues. The main objective of CBT is to reshape negative associations with sleep by providing constructive strategies to help individuals create a healthier relationship with sleep.

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