Insomnia and Sleep Hygiene
Falling asleep, staying asleep, CBT-I, melatonin, sleep schedules and light exposure.
22 guides in this section.
Sleep Onset Latency: What to Expect
Sleep onset latency is the time it takes to fall asleep after going to bed. Learn typical ranges, how it is measured, and what to discuss with your clinician.
Jet Lag with Kids: A Practical Guide for Traveling Families
Jet lag with kids can make family travel exhausting, but simple timing and light strategies help children adjust to new time zones faster.
Holiday Sleep Schedules
Holiday sleep schedules often shift because of travel, late meals, and extra screen time. Learn how to protect your rest without skipping the fun.
Insomnia Treatment Without Medication: What Works
CBT-I is the first-line treatment for chronic insomnia — a 6 to 8 week program with no medication. Here is how it works, what it compares to sleeping pills, and how to start.
Natural Remedies for Sleep Apnea: What May Help and What Won't
Natural remedies for sleep apnea include weight management, positional therapy, nasal care, exercise, and avoiding alcohol or sedatives. Learn what the evidence supports, what to skip, and why diagnosis still matters.
Trazodone for Sleep: What It Is and What to Know
Trazodone is an antidepressant that is often prescribed off-label for insomnia. It can help some people, but it is not a first-line sleep treatment and it has real interactions.
Social Jet Lag: Why Weekend Sleep Wrecks Your Week
Staying up late and sleeping in on weekends can shift your body clock by hours. That mismatch has a name, and it explains the Monday morning crash better than laziness does.
Snoring Remedies That Work, and the Ones That Don't
Most snoring remedies are sold with more confidence than evidence. A few changes genuinely help, and the first step is ruling out sleep apnea.
Sleep-Maintenance Insomnia: Why You Wake Up in the Night
Waking once or twice is normal. Waking for long stretches, several nights a week, is not just a bad habit, and the cause changes what will actually help.
Paradoxical Insomnia: When You Sleep but Feel Awake
Paradoxical insomnia is the mismatch between how much you sleep and how much you feel you slept. A sleep study can show normal sleep while the night still feels wide awake.
Insomnia in Older Adults: Why Sleep Changes and What Helps
Sleep does get lighter and more fragmented with age, but constant exhaustion is not a normal part of getting older. The causes are often treatable, and CBT-I works after 60 too.
CBD for Sleep: What the Evidence Shows and What to Watch
CBD is sold as a natural sleep aid, but the evidence is thin and the products are loosely regulated. Here is what is known, what is not, and where the real risks sit.
Sleep-Onset Insomnia: Why You Can't Fall Asleep
Sleep-onset insomnia is trouble falling asleep even when you are tired. The causes range from conditioned arousal to a delayed body clock, and the fixes differ by cause.
Night Shift Sleep Schedule: A Plan That Works
A practical night shift sleep plan: anchor sleep, blackout basics, caffeine timing, naps, and how to drive home safely after a night awake.
CBT-I for Insomnia: How It Works and What to Expect
Cognitive behavioral therapy for insomnia is the first-line treatment for chronic insomnia. Here is what the sessions actually involve.
How to Fix Your Sleep Schedule (Without Lying in Bed for Hours)
Your bedtime is the wrong lever. Fix the morning instead, and give the reset two to three weeks.
Insomnia vs Sleep Apnea: How to Tell the Difference
With insomnia vs sleep apnea, the key difference is the mechanism. Insomnia is trouble falling or staying asleep while breathing stays normal. Sleep apnea is repeated pauses in breathing that…
CBT-I for Insomnia: How It Works
CBT-I for insomnia is a structured, drug-free program that retrains how you think about sleep and how you behave around bedtime. It is the first-line treatment for chronic insomnia, usually delivered…
Better Sleep Hygiene Tips That Actually Work
The sleep hygiene tips that work best are simple and consistent: fix your wake time, get morning light, cut caffeine after midday, dim lights in the evening, and keep the room cool and dark. Habits…
Melatonin for Sleep: Adults, Kids, and Safe Dosing
Melatonin can help with jet lag and some sleep-timing problems, but it is not a sedative. Here is what the evidence shows for adults and kids.
Jet Lag: How to Recover Faster
Jet lag happens when you fly across time zones and your body clock stays on home time. Symptoms include insomnia, daytime fatigue, and foggy thinking. Recovery is faster if you get bright light at…
Insomnia Clinics: Where to Get Help for Sleepless Nights
Insomnia clinics are practices that specialize in chronic sleeplessness. Most offer cognitive behavioral therapy for insomnia (CBT-I), a structured program that is recommended as the first-line…
Other sections
Local Clinic GuidesChildren, Pregnancy and Family SleepInsurance, Cost and AccessCPAP and Treatment OptionsSleep Studies and TestingSleep Conditions and SymptomsChoosing a Clinic or SpecialistSleep BasicsGeneral Sleep Health