Sleep Problems and Insomnia

Q: Does melatonin help with insomnia?

Many people try it, but NHLBI says research has not proven that melatonin is an effective treatment for insomnia. It can cause side effects like daytime sleepiness, headaches, and upset stomach. Talk with a clinician before using it.

Medically reviewed by [Clinician name, credentials] on [date]

Lying awake at 2 a.m. is exhausting, and it can make the next day feel twice as long. Poor sleep affects your mood, focus, and health. The good news is that insomnia is treatable, often without long-term sleeping pills.

This page is for general education. It isn't a diagnosis and doesn't replace a visit with a clinician.

What is insomnia?

The NIH's National Heart, Lung, and Blood Institute (NHLBI) calls insomnia a common sleep disorder. With insomnia, you have trouble falling asleep, staying asleep, or getting good-quality sleep, even when you have the time and a good place to sleep.

There are two main kinds:

Short-term insomnia often comes from stress or changes in your schedule or surroundings. It can last a few days or weeks.
Chronic insomnia happens 3 or more nights a week, lasts more than 3 months, and isn't fully explained by another health problem.

Sleep matters for more than feeling rested. NHLBI says chronic insomnia raises the risk of high blood pressure, heart disease, diabetes, and cancer. It can also affect memory and concentration.

Common symptoms

Taking a long time to fall asleep
Waking up during the night and having trouble getting back to sleep
Waking up too early
Feeling tired or sleepy during the day
Trouble focusing or remembering things
Feeling irritable, anxious, or down

Could it be sleep apnea? NHLBI says to talk with a clinician if someone tells you that you snore or gasp for air during sleep, or if you're very sleepy during the day. Untreated sleep apnea raises the risk of stroke and heart attack.

When telehealth works — and when you need in-person care

Telehealth often works well for:

Talking through your sleep habits, stress, and schedule
Reviewing a sleep diary you keep at home
Checking your medicines, since some (including certain cold and allergy medicines) can disrupt sleep
Cognitive behavioral therapy for insomnia (CBT-I). NHLBI says it can be done in person, by phone, or online
Follow-up visits to see what's working

You may need in-person care for:

A sleep study if sleep apnea or another sleep disorder is possible [CONFIRM: home sleep testing or sleep-lab referral partners]
A physical exam or lab work to look for other causes
A referral to a sleep specialist or behavioral health professional

How Oceanside Health can help

A full look at your sleep. We'll talk about your routine, stress, health conditions, and medicines.
CBT-I first. NHLBI says CBT-I is usually the first treatment recommended for long-term insomnia and can be very effective. It's a 6- to 8-week plan to help you fall asleep faster and stay asleep longer. [CONFIRM: whether Oceanside delivers CBT-I directly or refers to a CBT-I provider or program]
Careful use of medicine. Some sleep medicines are meant for short-term use only, and some can be habit-forming. If medicine might help, we'll go over benefits and side effects together.
Screening for related problems, like sleep apnea, and connected care for high blood pressure, diabetes, and weight.

We see patients by video across Brevard County, including Palm Bay, Melbourne, and Titusville.

Healthy sleep habits (from NHLBI):

Go to bed and wake up at about the same time every day, even on weekends
Keep your bedroom cool, quiet, and dark; skip screens before bed
Avoid caffeine, nicotine, and alcohol close to bedtime
Exercise during the day, at least 5 to 6 hours before bed
Avoid naps, especially in the afternoon
Avoid late-night dinners, and limit drinks close to bedtime
Build a wind-down routine, like reading or soothing music

Call 911 or go to the ER if…

Insomnia itself is rarely an emergency, but get help right away if:

You have thoughts of harming yourself or ending your life. Call or text 988 (Suicide & Crisis Lifeline), available 24/7, or call 911.
Someone stops breathing during sleep and can't be woken, or wakes up choking and can't catch their breath
You fall asleep while driving or nearly cause a crash. Don't drive until you've talked with a clinician.
You have chest pain, or signs of stroke like face drooping, arm weakness, or slurred speech
You took too much of a sleep medicine, or mixed it with alcohol or other sedating drugs, and are very drowsy, confused, or breathing slowly. You can also call Poison Help at 1-800-222-1222, available 24/7.
You have trouble breathing or swelling of the face or throat after a new medicine

Frequently asked questions

Does melatonin help with insomnia?

Many people try it, but NHLBI says research has not proven that melatonin is an effective treatment for insomnia. It can cause side effects like daytime sleepiness, headaches, and upset stomach. Talk with a clinician before using it.

Are over-the-counter sleep aids safe?

Many contain antihistamines. NHLBI says these can be unsafe for some people, so talk with your clinician before using them for insomnia.

What is CBT-I?

CBT-I is a structured program that helps change the thoughts and habits that keep you awake. It includes relaxation, sleep education, and set times in bed. It usually takes 6 to 8 weeks.

How do I know if I have sleep apnea?

A clinician may recommend a sleep study to find out. NHLBI lists signs such as snoring, gasping during sleep, and being very sleepy during the day. If you notice these, talk with a clinician.

Book a visit

Ready for better nights? Book a visit or call 321-878-8195. Please don't send health details through this website or by email. We'll go over everything privately during your visit.

If you think you're having an emergency, call 911.

Sources

NHLBI (NIH). What Is Insomnia? https://www.nhlbi.nih.gov/health/insomnia
NHLBI (NIH). Insomnia Treatment. https://www.nhlbi.nih.gov/health/insomnia/treatment
NHLBI (NIH). What Is Sleep Apnea? https://www.nhlbi.nih.gov/health/sleep-apnea
988 Suicide & Crisis Lifeline. https://988lifeline.org/
American Stroke Association. Stroke Symptoms. https://www.stroke.org/en/about-stroke/stroke-symptoms
MedlinePlus (NIH). Anaphylaxis. https://medlineplus.gov/anaphylaxis.html
HRSA Poison Help. https://poisonhelp.hrsa.gov/

Medically reviewed by [Clinician name, credentials] on [date]. Next review due: [date + 12 months].