Insomnia & sleep

Sources

Every numbered claim on the overview and article pages is listed here with the exact passage it rests on. 77 passages were checked word-for-word against the saved copies listed below.

Pharmacist review pending77 verified passagesUpdated 2026-10-22

Current evidence

1

Insomnia is a common sleep disorder: trouble falling asleep, staying asleep or getting good-quality sleep, even with the time and the right setting to sleep.

“Insomnia is a common sleep disorder. With insomnia, you may have trouble falling asleep, staying asleep, or getting good quality sleep. This happens even if you have the time and the right environment to sleep well.”

NHLBI (U.S. National Institutes of Health) — What Is Insomnia?Passage verified word-for-word in saved copy
2

Short-term insomnia may be caused by stress or by changes in your schedule or surroundings, and can last a few days or weeks.

“Short-term insomnia may be caused by stress or changes in your schedule or environment. It can last for a few days or weeks.”

NHLBI (U.S. National Institutes of Health) — What Is Insomnia?Passage verified word-for-word in saved copy
3

Chronic insomnia happens 3 or more nights a week, lasts more than 3 months, and is not fully explained by another health problem.

“Chronic (long-term) insomnia occurs 3 or more nights a week, lasts more than 3 months, and cannot be fully explained by another health problem.”

NHLBI (U.S. National Institutes of Health) — What Is Insomnia?Passage verified word-for-word in saved copy
4

Insomnia can affect memory and concentration. Chronic insomnia raises the risk of high blood pressure, coronary heart disease, diabetes and cancer.

“Insomnia can affect your memory and concentration. Chronic insomnia raises your risk of high blood pressure, coronary heart disease, diabetes, and cancer.”

NHLBI (U.S. National Institutes of Health) — What Is Insomnia?Passage verified word-for-word in saved copy
5

Most chronic insomnia is secondary: a symptom or side effect of another problem, such as a medical condition, a medicine or another sleep disorder. Caffeine, tobacco and alcohol can also cause it.

“Most cases of chronic insomnia are secondary. This means they are the symptom or side effect of some other problem, such as certain medical conditions, medicines, and other sleep disorders. Substances such as caffeine, tobacco, and alcohol can also be a cause.”

MedlinePlus (U.S. National Library of Medicine) — InsomniaPassage verified word-for-word in saved copy
6

Insomnia affects women more often than men. It can happen at any age, but older adults are more likely to have it.

“It affects women more often than men. You can get it at any age, but older adults are more likely to have it.”

MedlinePlus (U.S. National Library of Medicine) — InsomniaPassage verified word-for-word in saved copy
7

Stress and worry raise the risk of insomnia. Worrying about whether you will sleep, and watching the clock, can also make it worse.

“Stress or worrying about school or work, relationships, money, or the death of a loved one raises your risk of insomnia.”
“Worrying about whether you will get enough sleep and watching the clock can also raise your risk of insomnia or make it worse.”

NHLBI (U.S. National Institutes of Health) — Insomnia: Causes and Risk FactorsPassage verified word-for-word in saved copy
8

Habits that raise the risk include long daytime naps, too little activity, caffeine, nicotine or alcohol, and screens close to bedtime.

“Taking long naps during the day”
“Getting too little physical activity during the day”
“Using caffeine, nicotine, alcohol, or recreational drugs”
“Watching TV or using electronic devices close to your bedtime”

NHLBI (U.S. National Institutes of Health) — Insomnia: Causes and Risk FactorsPassage verified word-for-word in saved copy
9

Insomnia can cause daytime sleepiness and low energy, and can leave you anxious, low or irritable. It can make you drowsy while driving.

“Insomnia can cause daytime sleepiness and a lack of energy. It also can make you feel anxious, depressed, or irritable.”
“it could make you feel drowsy while driving.”

MedlinePlus (U.S. National Library of Medicine) — InsomniaPassage verified word-for-word in saved copy
10

Adults need 7 to 9 hours of sleep a day.

“Adults (18 years and older): 7-9 hours a day”

MedlinePlus (U.S. National Library of Medicine) — Healthy SleepPassage verified word-for-word in saved copy
11

Recommended sleep: babies 12-16 hours, ages 1-2 11-14, ages 3-5 10-13, ages 6-12 9-12, teens 8-10 hours a day.

“Babies (4-12 months): 12-16 hours a day (including naps)”
“Children (1-2 years): 11-14 hours a day (including naps)”
“Children (3-5 years): 10-13 hours a day (including naps)”
“Children (6-12 years): 9-12 hours a day”
“Teens (13-18 years): 8-10 hours a day”

MedlinePlus (U.S. National Library of Medicine) — Healthy SleepPassage verified word-for-word in saved copy
12

Older adults need about the same amount of sleep as other adults: seven to nine hours a night.

“Older adults need about the same amount of sleep as all adults — seven to nine hours each night.”

NIA (U.S. National Institutes of Health) — Sleep and Older AdultsPassage verified word-for-word in saved copy
13

Keeping a sleep diary for 1 to 2 weeks before a visit helps: when you sleep, wake and nap, how sleepy you feel, and when you have caffeine, alcohol or exercise.

“It may be helpful to keep a sleep diary for 1 to 2 weeks before seeing your doctor.”
“Write down when you go to sleep, wake up, and take naps each day. Also write down how sleepy you feel throughout the day, when you drink caffeine or alcohol, and when you exercise.”

NHLBI (U.S. National Institutes of Health) — Insomnia: DiagnosisPassage verified word-for-word in saved copy
14

Your provider may ask whether you snore loudly or wake up gasping, and blood tests can check for thyroid or other problems that affect sleep.

“Whether you snore loudly and often or wake up gasping or feeling out of breath”
“Blood tests check for thyroid problems or other medical conditions that can affect sleep.”

NHLBI (U.S. National Institutes of Health) — Insomnia: DiagnosisPassage verified word-for-word in saved copy
15

A sleep study looks for other sleep problems, such as sleep apnea, body-clock disorders and narcolepsy.

“A sleep study looks for other sleep problems, such as circadian rhythm disorders, sleep apnea, and narcolepsy.”

NHLBI (U.S. National Institutes of Health) — Insomnia: DiagnosisPassage verified word-for-word in saved copy
16

Cognitive behavioral therapy for insomnia (CBT-I) is a 6- to 8-week plan to fall asleep faster and stay asleep longer. It is usually the first treatment recommended for long-term insomnia and can be very effective.

“CBT-I is a 6- to 8-week treatment plan to help you learn how to fall asleep faster and stay asleep longer. This is usually recommended as the first treatment option for long-term insomnia and can be very effective.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
17

CBT-I can be given by a doctor, nurse or therapist, in person, by telephone or online.

“CBT-I can be done by a doctor, nurse, or therapist; you can do it in person, by telephone, or online.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
18

CBT-I includes cognitive therapy (less worry about not sleeping), relaxation training and sleep education.

“Cognitive therapy helps you feel less nervous about not being able to sleep.”
“Relaxation or meditation therapy teaches you how to relax and fall asleep faster.”
“Sleep education helps you learn good sleep habits.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
19

Sleep restriction gives you a set amount of time in bed. With time, this helps you sleep better when you go to bed.

“Sleep restriction therapy gives you a specific amount of time to spend in bed, even if you are not able to sleep during this time. With time, this helps you sleep better when you go to bed.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
20

Stimulus control helps you link bed with sleep: go to bed only when sleepy, get out of bed if you cannot sleep, and use the bed only for sleep and sex.

“Stimulus control therapy helps you have a regular sleep-wake cycle so you can link being in bed with being asleep. This involves going to bed only when you are sleepy, getting out of bed if you cannot sleep, and using your bed only for sleep and sexual activity.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
21

Multicomponent CBT-I remains the most strongly recommended treatment for insomnia. Relaxation techniques on their own have only a small amount of low-quality evidence.

“The treatment most strongly recommended for insomnia remains multicomponent cognitive behavioral therapy for insomnia (CBT-I).”
“Relaxation techniques by themselves have a small amount of low-quality evidence for helping with insomnia.”

NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health ApproachesPassage verified word-for-word in saved copy
22

If you can't fall asleep for 20 minutes, get up and do something relaxing.

“If you can't fall asleep for 20 minutes, get up and do something relaxing.”

MedlinePlus (U.S. National Library of Medicine) — Healthy SleepPassage verified word-for-word in saved copy
23

Go to sleep and wake up around the same time each day, even on weekends.

“Go to sleep and wake up around the same time each day, even on the weekends.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
24

Keep the same schedule on weeknights and weekends, with no more than about an hour's difference.

“Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour.”

NHLBI (U.S. National Institutes of Health) — Sleep Deprivation and Deficiency: Healthy Sleep HabitsPassage verified word-for-word in saved copy
25

The effects of caffeine can last up to 8 hours, so a late-afternoon coffee can make it hard to fall asleep at night.

“The effects of caffeine can last up to 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.”

NHLBI (U.S. National Institutes of Health) — Sleep Deprivation and Deficiency: Healthy Sleep HabitsPassage verified word-for-word in saved copy
26

Alcohol can make it easier to fall asleep, but it makes sleep lighter, so you are more likely to wake in the night.

“Although alcohol can make it easier to fall asleep, it can cause you to have a sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
27

Get regular physical activity in the daytime, at least 5 to 6 hours before bed.

“Get regular physical activity during the daytime, at least 5 to 6 hours before going to bed.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
28

Use the hour before bed for quiet time, away from bright screens. The light may signal the brain that it's time to be awake.

“Use the hour before bed for quiet time. Avoid intense exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake.”

NHLBI (U.S. National Institutes of Health) — Sleep Deprivation and Deficiency: Healthy Sleep HabitsPassage verified word-for-word in saved copy
29

Some medicines can disrupt sleep, including some cold and allergy products, and some prescriptions for other conditions can raise the risk of insomnia.

“Avoid certain over-the-counter and prescription medicines that can disrupt sleep (for example, some cold and allergy medicines).”
“Some prescription medicines used to treat other health conditions can also increase your risk of insomnia.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
30

Over-the-counter sleep aids often contain antihistamines. They can make you sleepy, but can be unsafe for some people; talk to your doctor before using them for insomnia.

“OTC products that contain antihistamines are sold as sleep aids. Although these products might make you sleepy, talk to your doctor before taking them to treat your insomnia. Antihistamines can be unsafe for some people.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
31

Diphenhydramine, a common sleep-aid antihistamine, generally should not be used in older adults except for serious allergic reactions. Alcohol adds to its drowsiness.

“generally diphenhydramine should not be used in older adults, except to manage serious allergic reactions, because it is not as safe or effective as other medication(s) to treat your condition.”
“alcohol can add to the drowsiness caused by this medication.”

MedlinePlus (U.S. National Library of Medicine) — DiphenhydraminePassage verified word-for-word in saved copy
32

Research has not proven that melatonin is an effective treatment for insomnia. Side effects can include daytime sleepiness, headaches, upset stomach and worsening depression.

“research has not proven that melatonin is an effective treatment for insomnia.”
“Side effects of melatonin may include daytime sleepiness, headaches, upset stomach, and worsening depression.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
33

Melatonin may help sleep problems from shift work or jet lag, but two clinical guidelines (2017 and 2019) recommended against it for chronic insomnia.

“Melatonin supplements may be helpful for sleep problems caused by shift work or jet lag.”
“Two clinical practice guidelines, one from 2017 and another from 2019, recommended against using melatonin for treating chronic insomnia.”

NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health ApproachesPassage verified word-for-word in saved copy
34

Some prescription sleep medicines are for short-term use. Rare side effects include doing things while asleep, such as walking, eating or driving. Benzodiazepines can be habit-forming and are for only a few weeks.

“Some prescription medicines used to treat insomnia are meant for short-term use while others are meant for longer-term use.”
“Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving.”
“It can be habit-forming and should be taken for only a few weeks.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
35

Sleep medicines may help in the short term but carry risks and should not be used long term. Some lose their effect over time.

“Sleep medicines may help in the short term, but they carry risks and should not be used long term.”
“Some pills also may lose their effectiveness over time, so you will need more and more to fall asleep.”

NIA (U.S. National Institutes of Health) — Sleep and Older AdultsPassage verified word-for-word in saved copy
36

Kava has been linked to liver injury that is sometimes serious or even fatal. Valerian's value for insomnia has not been demonstrated.

“the use of kava has been linked to liver injury that is sometimes serious or even fatal.”
“Clinical trials of valerian (another herb said to have sedative properties) have had inconsistent results, and its value for insomnia has not been demonstrated.”

NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health ApproachesPassage verified word-for-word in saved copy
37

If you use a complementary approach for a sleep problem, tell your health care providers.

“If you use a complementary approach for a sleep problem, tell your health care providers.”

NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health ApproachesPassage verified word-for-word in saved copy
38

The FDA does not review dietary supplements for safety and effectiveness before they are sold.

“The FDA does not currently review dietary supplement products for safety and effectiveness before they are marketed.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
39

Snoring can be a sign of sleep apnea, though not everyone who snores has it. Untreated sleep apnea can lead to serious problems, including heart attack.

“Snoring can be a sign, but not everyone who snores has sleep apnea.”
“Undiagnosed or untreated sleep apnea can lead to serious health problems, including heart attack.”

NIA (U.S. National Institutes of Health) — Sleep and Older AdultsPassage verified word-for-word in saved copy
40

Thoughts of harming yourself, or feeling you would be better off gone — call or text 988 (Suicide & Crisis Lifeline, US) now. If you are in immediate danger, call 911.

“If you or someone you know is thinking about suicide, call or text 988 or chat 988lifeline.org .”
“You can also call 911 or the local emergency number or go to the hospital emergency room. DO NOT delay.”

MedlinePlus (U.S. National Library of Medicine) — DepressionPassage verified word-for-word in saved copy
41

Falling asleep while driving, at work or mid-conversation — do not drive while drowsy, and talk to your provider.

“Do not drive when drowsy.”
“If you are not sure, talk with your health care provider.”

MedlinePlus (U.S. National Library of Medicine) — DrowsinessPassage verified word-for-word in saved copy
42

Falling asleep while driving, at work or mid-conversation — do not drive while drowsy, and talk to your provider.

“Yet studies show that sleep deficiency harms your driving ability as much or more than being drunk.”

NHLBI (U.S. National Institutes of Health) — Sleep Deprivation and Deficiency — How Sleep Affects Your HealthPassage verified word-for-word in saved copy
43

Loud snoring with pauses in breathing, or waking up gasping or choking — ask for a sleep assessment.

“Do you snore loudly? Does your bed partner say that you make gasping or snorting sounds during the night?”
“If you have any of these symptoms, talk to your health care provider. You might have sleep apnea”

NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health ApproachesPassage verified word-for-word in saved copy
44

Sleepwalking, eating or driving while asleep on a sleep medicine — do not take the next dose until you have spoken to your prescriber.

“Stop taking zolpidem and call your doctor right away if you find out that you have been driving or doing anything else unusual while you were sleeping.”

MedlinePlus (U.S. National Library of Medicine) — Zolpidem: MedlinePlus Drug InformationPassage verified word-for-word in saved copy
45

Sleepwalking, eating or driving while asleep on a sleep medicine — do not take the next dose until you have spoken to your prescriber.

“Rare side effects may include a severe allergic reaction or doing activities while asleep such as walking, eating, or driving.”

NHLBI (U.S. National Institutes of Health) — Insomnia: TreatmentPassage verified word-for-word in saved copy
46

Confusion or a fall in an older adult using a sleep aid — tell the doctor right away.

“generally diphenhydramine should not be used in older adults, except to manage serious allergic reactions, because it is not as safe or effective as other medication(s) to treat your condition.”

MedlinePlus (U.S. National Library of Medicine) — DiphenhydraminePassage verified word-for-word in saved copy
47

Confusion or a fall in an older adult using a sleep aid — tell the doctor right away.

“Tell your doctor right away if you experience any of the following symptoms: aggressiveness,”
“confusion,”

MedlinePlus (U.S. National Library of Medicine) — Zolpidem: MedlinePlus Drug InformationPassage verified word-for-word in saved copy
48

Insomnia with low mood, loss of interest or hopelessness — book an appointment; this is treatable.

“Contact your provider if:”
“Your depression has affected your work, school, or family life for longer than 2 weeks.”

MedlinePlus (U.S. National Library of Medicine) — DepressionPassage verified word-for-word in saved copy
49

Insomnia with low mood, loss of interest or hopelessness — book an appointment; this is treatable.

“If your insomnia is the symptom or side effect of another problem, it's important to treat that problem (if possible).”

MedlinePlus (U.S. National Library of Medicine) — InsomniaPassage verified word-for-word in saved copy

Source documents

NHLBI (U.S. National Institutes of Health) — What Is Insomnia?
Saved 2026-10-19 · download · page date March 24, 2022 · SHA-256 13186489b7767cf0…
NHLBI (U.S. National Institutes of Health) — Insomnia: Causes and Risk Factors
Saved 2026-10-19 · download · page date March 24, 2022 · SHA-256 18122ea6c594d3df…
NHLBI (U.S. National Institutes of Health) — Insomnia: Diagnosis
Saved 2026-10-19 · download · page date March 24, 2022 · SHA-256 05b7619598ac8091…
NHLBI (U.S. National Institutes of Health) — Insomnia: Treatment
Saved 2026-10-19 · download · page date March 24, 2022 · SHA-256 1912bf3ff662388c…
NHLBI (U.S. National Institutes of Health) — Sleep Deprivation and Deficiency: Healthy Sleep Habits
Saved 2026-10-19 · download · page date March 24, 2022 · SHA-256 3860bd70d790f536…
MedlinePlus (U.S. National Library of Medicine) — Insomnia
Saved 2026-10-19 · download · SHA-256 1f0a3b88ef0cbeae…
MedlinePlus (U.S. National Library of Medicine) — Healthy Sleep
Saved 2026-10-19 · download · SHA-256 5b535640f5f189a8…
NCCIH (U.S. National Institutes of Health) — Sleep Disorders and Complementary Health Approaches
Saved 2026-10-19 · download · SHA-256 230b10e22a436102…
MedlinePlus (U.S. National Library of Medicine) — Diphenhydramine
Saved 2026-10-19 · download · SHA-256 a8f3aa7d38d0d47b…
NIA (U.S. National Institutes of Health) — Sleep and Older Adults
Saved 2026-10-19 · download · page date February 6, 2025 · SHA-256 a3077aaeac218e82…
MedlinePlus (U.S. National Library of Medicine) — Depression
Saved 2026-10-22 · download · SHA-256 7a17f5f1f55f3629…
MedlinePlus (U.S. National Library of Medicine) — Drowsiness
Saved 2026-10-22 · download · SHA-256 aeed2ca696987cbe…
NHLBI (U.S. National Institutes of Health) — Sleep Deprivation and Deficiency — How Sleep Affects Your Health
Saved 2026-10-19 · download · SHA-256 3eec1595c1799c72…
MedlinePlus (U.S. National Library of Medicine) — Zolpidem: MedlinePlus Drug Information
Saved 2026-10-22 · download · SHA-256 39372920d66c7286…

Historical perspective: Dr. Majid Ali archive

Historical perspective drawn from the authorized writings of Dr. Majid Ali, preserved in the Clarkson archive. Shown for context; it is not current medical guidance.

Bedtime Technology – Not for Me 2014-12-26
Source of the quoted line and of his view that bedroom technology degrades sleep. A passing cure claim in the record is not carried.
Dr. Ali's Sleep Course 2015-10-17
His sleep-as-restoration framing. Oxidant-therapy passages in this record are not carried.
Sleep 2015-03-09
His general sleep essay. Oxidant-therapy passages are not carried.
Natural Sleep Remedies 2014-12-22
Listed for transparency. Its remedy protocols are not carried as advice.

Claims we deliberately did not carry

Natural-remedy protocols for insomnia from his sleep records.
No saved source supports a remedy as a treatment for insomnia; valerian's value has not been demonstrated.³⁶ Not carried.
Hydrogen peroxide and oxidant-therapy passages in the sleep records.
Red-list subject matter, held for pharmacist review. Not carried in any form.
Sleep framed inside his broader healing models.
His framework, not established medicine. Only his behavioral observations are carried.
That CBT-I outperforms sleeping tablets over time, and that most people take melatonin too late at too high a dose (MAJ-T10 wording).
Not stated in any saved source, so not carried. The page says only what NHLBI and NCCIH say about CBT-I and melatonin.¹⁶³³

Safety wording awaiting sign-off

The 'When to get help now' list is ProperHealth safety wording. Each line cites the official guidance it follows, and those passages are listed above with the other claims. The wording still needs pharmacist sign-off before public use.