Insomnia Resources and Treatment Options

Many people have trouble falling asleep, staying asleep, and/or waking up too early. These symptoms of poor sleep can occur in many conditions like anxiety or depression. Having insomnia can impact how you feel during the daytime with symptoms like:

• Feeling tired  

• Having low energy

• Becoming easily irritated

• Forgetfulness

• Having difficulties at school or work

• Trouble with attention and concentration

Good news! Many effective treatments are available to help you sleep better without taking medicines. Ask your health care team about these treatment options:

Cognitive Behavioral Therapy for Insomnia (CBT-I)

• The BEST and most effective treatment for insomnia disorder

• Individual and group options are available in-person or via telehealth

• Average of 6 sessions

• Targets thoughts and behaviors that may contribute to poor sleep in order to help you to fall asleep, stay asleep, and improve daytime functioning

• The overall goal is to improve your sleep quality

CBT-I helps to reset the sleep cycle which can lead to better sleep. CBT-I works by: 

• Improving sleep patterns

• Creating an environment that supports sleep

• Reducing thoughts and actions that disrupt sleep

• Helping to relax and reduce anxiety about sleep

• Learning skills to slow the busy mind

• Matching time in bed to your natural sleep cycle

Brief Behavioral Treatment for Insomnia (BBTI)

• In-person, virtual, individual, and combination options are available

• 1-4 visits with a clinician

• Treatment typically focuses on changing behaviors that are unhelpful for sleep

SleepEZ online course

• Free, self-paced, Veteran-focused training that can be done on your computer or smartphone

• Can be completed on your own or in partnership with your health care team

• No registration or personal information required

• Try Sleep EZ online course 

Insomnia Coach mobile app

• Before using the Insomnia Coach app, talk with your provider or health care team about your sleep difficulties to determine if the Insomnia Coach app is right for you.

• The Insomnia Coach app is a free, easy-to-use, self-guided tool to help you learn strategies for improving sleep. Insomnia Coach app works on Android and iOS devices.

Want to learn more? Take a look at this additional information and resources:

Sleep Well Healthy Living Message

Veterans Health Library sleep and insomnia content

What about medicines for insomnia?

You may have heard of medicines called “sedative hypnotics.” Examples include benzodiazepines (for example, temazepam) and Z-drugs (for example, zolpidem, zaleplon, and eszopiclone). These medicines have many possible risks and side effects. Sedative hypnotics should only be used for a very short time.

Possible risks of all sedative hypnotics include:

• Feeling tired, drowsy, or groggy

• Problems with memory and thinking

• Dizziness, unsteadiness

• Falls, broken bones, concussion

• Headache

• Eye pain or vision changes

• Car crash

• Driving under the influence (DUI) arrest

• Overdose and death

• Higher risk when combined with alcohol or opioids

• Fetal harm

• Withdrawal symptoms in newborns

• Depression, anxiety, or behavior changes

• Worsening of COPD, asthma, untreated sleep apnea

• Flu-like illness, pneumonia

• Physical dependence

• Withdrawal or rebound symptoms when stopping the medicine

• Worsening PTSD symptoms

• PTSD treatment may be less effective

• Worsening cognitive symptoms when used after a traumatic brain injury

Additional risks of Z-drugs include:

• Walking, driving, or performing other tasks while asleep

• Bad taste

• Muscle and joint aches

• Nausea and stomach upset

• Tingling, burning, numbness in hands or feet