How to Deal with Insomnia

Insomnio agudo vs. crónico

• El insomnio agudo (a corto plazo) suele aparecer después de estrés, viajes, enfermedad, cambios de horario o eventos importantes de la vida. Puede durar días o semanas y, por lo general, se resuelve cuando mejora el factor desencadenante.

• El insomnio crónico suele definirse como dificultad para dormir que ocurre al menos 3 noches por semana durante 3 meses o más, con afectación diurna.

Efectos diurnos comunes del insomnio crónico

El insomnio crónico puede contribuir a:

• Irritabilidad o ánimo bajo

• Somnolencia diurna o sensación de estar “cansado pero acelerado”

• Dificultad para concentrarse o problemas de memoria

• Ansiedad

• Menor productividad

• Más errores o accidentes

• Increased errors or accidents

Insomnia management varies by age, health conditions, and severity. The most effective first-line approach is behavioral sleep strategies, including CBT-I (Cognitive Behavioral Therapy for Insomnia), which is widely recommended as the preferred long-term treatment.

1) Incorporate Movement Into Your Day

Regular physical activity can improve sleep quality and reduce stress. If you’re starting out:

• Begin with low-impact movement (walking, gentle cycling, yoga)

• Gradually build toward 150 minutes per week of moderate activity

• Avoid intense workouts close to bedtime if they keep you awake

2) Adopt Relaxation Techniques

Racing thoughts and stress can worsen insomnia. Helpful practices include:

• Deep breathing

• Meditation

• Progressive muscle relaxation

• Gentle yoga or stretching

Try spending a few minutes focusing on slow breathing: inhale through the nose, pause briefly, and exhale slowly. Consistency matters more than intensity.

3) Establish a Regular Sleep Schedule and Wind-Down Routine

A consistent schedule helps stabilize your circadian rhythm.

• Wake up at the same time daily (even weekends)

• Avoid long naps; if you nap, keep it 20–30 minutes and earlier in the day

• Create a wind-down routine 30–60 minutes before bed

Practical routine options:

• Dim lights

• Avoid screens or use blue-light reduction

• Take a warm shower

• Read something calm

• Drink non-caffeinated herbal tea (like chamomile)

4) Improve Your Sleep Environment

Small environment changes can produce big results:

• Keep the room cool, dark, and quiet

• Use blackout curtains or a sleep mask

• Consider white noise if sound is disruptive

• Reserve the bed for sleep and intimacy (not work or scrolling)

5) Use Supplements Carefully (Melatonin and Valerian)

Supplements are not risk-free and do not work the same for everyone.

Melatonin
Melatonin is a hormone that helps regulate sleep timing. It tends to work best for circadian rhythm issues (like jet lag or delayed sleep schedule). Many experts recommend low doses:

• Start with 0.5–1 mg taken 1–2 hours before bedtime

• Higher doses (e.g., 3–5 mg) are not always more effective and may increase vivid dreams or next-day grogginess

• Melatonin can interact with some medications; check with a clinician if you take medications for diabetes, blood thinners, immune suppression, or seizure disorders

Valerian
Valerian root may have mild sedating effects for some people.

• It can cause grogginess, vivid dreams, or stomach upset

• It may interact with alcohol, sedatives, and some medications

• Avoid combining with other sleep agents unless medically supervised

If you’re pregnant, breastfeeding, managing chronic conditions, or taking daily medications, talk to a clinician before using sleep supplements.

6) Consider Medical Evaluation for Underlying Causes

Insomnia can be a symptom of other conditions. It can help to rule out or treat:

• Sleep apnea (snoring, gasping, daytime sleepiness)

• Restless legs syndrome (urge to move legs at night)

• Depression or anxiety

• Hyperthyroidism

• Medication side effects (stimulants, some antidepressants, steroids)

For persistent insomnia, clinicians may recommend CBT-I, targeted treatment of underlying conditions, and—in some cases—short-term medication support.

If insomnia is affecting your daily life, lasting beyond a few weeks, or occurring most nights, speaking with a clinician can help.

Call-On-Doc allows you to consult with a licensed provider from any device, without waiting rooms. You can:

• Select a condition (such as insomnia)

• Answer a few questions about symptoms and history

• Choose your pharmacy pickup or home delivery options

• Submit your consultation for provider review

If appropriate, a treatment plan can be recommended and prescriptions can be sent to your local pharmacy—often within 1–2 hours—or delivered on a subscription schedule when available.