Sleep Problems

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Care & Treatment

Once health problems that cause sleep issues are treated, sleep often gets better. If sleep problems continue, you can improve sleep by building healthy sleep habits and trying therapy.

Cognitive-Behavioral Therapy

Cognitive-behavioral therapy (CBT)—a type of talk therapy—is the best treatment for insomnia in older adults. It works better and lasts longer than sleep medicines. This therapy uses methods such as:

  • Sleep restriction. Time in bed is limited to match your actual sleep time based on your sleep diary. It is then slowly increased as your sleep improves.
  • Relaxation techniques. These may include meditation, muscle relaxation exercises, guided imagery, and self-hypnosis.
  • Stimulus control. Learning to connect your bed with sleeping. This includes keeping a regular bedtime and wake time.
  • Cognitive intervention. Changing unhealthy or incorrect beliefs about sleep.

Even a short course of therapy (for example, two in-person sessions plus two phone calls) can help older adults with insomnia sleep better.

Prescription and Over-the-Counter Treatments for Sleep Problems

Prescription Medication

Older adults need to be careful with sleep medicines. These drugs can cause:

  • Drowsiness during the day
  • A higher risk of falling and breaking a hip
  • A higher risk of car crashes
  • Side effects like confusion and memory problems

Sleep pills are less effective than therapy. They can be habit-forming and may stop working over time.

Avoid using these medicines if you can. If you do use them, take the smallest dose that works and only use them for a short time.

Try not to take sleeping pills more than four times a week. Taking them too often can make you feel groggy during the day. Remember that sleeping pills do not cure insomnia. They only give short-term relief and carry serious health risks. If you stop taking them, you may have even more trouble sleeping, especially if you have become dependent on them. Your provider can help you stop these medicines safely.

Alternative Remedies

These remedies include:

  • Melatonin, which may improve sleep quality and how long you sleep for some people. Melatonin takes 3 hours to work so plan ahead!
  • Acetaminophen (Tylenol), which may help people with mild pain or discomfort
  • Herbal products such as valerian and kava have been used for sleep problems, but they can have serious side effects, including risk of liver damage
  • A glass of milk or herbal tea may help some people relax at bedtime, but may cause more trips to the bathroom at night

There is little proof that over-the-counter sleep aids work.Check with your provider before trying any over-the-counter sleep medicine. These medicines can be habit-forming and may interact with your other medicines. 

Tell your provider if you are taking any over-the-counter medicines or supplements for sleep. They may interact with your other medicines.

Never use alcohol with any sleep medicine.

 

Last Updated May 2026

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