Insomnia is treatable. Start with lifestyle, escalate to professional help if needed.

Lifestyle basics first

1. Fixed wake time
2. Morning light
3. No caffeine after 2 PM
4. Cool bedroom
5. No screens pre-bed
6. No alcohol near bed

If those don't work

CBT-I (cognitive-behavioural therapy for insomnia) has stronger evidence than sleep medication. Available as self-guided apps (Sleepio, CBT-I Coach) or with a therapist. Most insurance covers it.

When to see a doctor

Loud snoring (sleep apnea), symptoms lasting 2+ weeks, restless legs, sleep that's not restorative despite 8+ hours — these need medical evaluation.