Millions of people living in the United States experience long-term sleep conditions like insomnia. If you’re having trouble sleeping, this can affect your daily life and cause issues such as memory loss.
Insomnia is a type of sleeping disorder that can cause the following symptoms:
- difficulty falling asleep
- waking up often
- forgetfulness and fatigue during the day
While sleep problems can be challenging, several methods may help treat insomnia.
Examples include:
Staying physically active
Getting enough physical activity, such as exercising, can help improve your overall health. It can boost your mood and help you sleep for longer, with better quality.
For example, a 2015 study showed how including at least 150 minutes of moderate to high intensity physical activity each week for 6 months helps reduce insomnia symptoms, including daytime tiredness. However, it is best not to exercise right before going to sleep.
Try a few different types of physical activity, such as walking, tai chi, jogging, strength training, or swimming, to find out which works best for you and gets you the best results.
Meditation
Meditation is a practice that involves focusing on both your breath and the present moment. It can help reduce stress, anxiety, and even pain. On top of these benefits, meditation can also help improve your sleep quality and duration.
Yoga Nidra is a type of guided meditation that aims to relax your body and mind. It is also referred to as conscious sleep. A study from 2021 showed that yoga Nidra can help improve nighttime sleep in people with insomnia.
Cognitive behavioral therapy (CBT)
CBT is a type of behavioral therapy that helps you identify what’s causing your insomnia, with the goal of preventing these triggers and improving your sleep. CBT works by identifying which thoughts and behaviors affect your sleep patterns and teaching you how to stop them.
CBT typically involves the following:
- stimulus management, such as removing screens for a few hours before bedtime
- sleep restriction, where you limit the hours you can spend in bed
- relaxation techniques, such as deep breathing
This is a process that takes commitment and time but can have long-term benefits, especially if you combine them with medications.
Essential oils
Essential oils are natural plant extracts. They have strong scents, which means they can be useful in techniques like aromatherapy.
A 2019 research review evaluating the benefits of essential oils showed that they may help reduce the following:
- anxiety
- trouble sleeping
- pain
- hypertension
While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.
Medications for insomnia

Some medications like melatonin may help you fall asleep more easily if you experience insomnia with a low risk of side effects.