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How to get a good night's sleep

	Many people have problems sleeping, especially as they get older. ConsumerReportsHealth.org can help you understand chronic (long-lasting) insomnia and simple things to do to get a good night’s sleep.
	Subscribe to ConsumerReportsHealth.org today and find out what works best to help you sleep better.

If you or someone you know has chronic insomnia (poor quality sleep), you're not alone. Consumer Reports Health is here to help with the best research about chronic insomnia, and expert evidence and advice about how to sleep better.

Key points for people with insomnia

• If you have insomnia (poor quality sleep), you may have difficulty falling asleep or staying asleep, or wake early in the morning.
• If you've had problems sleeping on at least three nights a week for one month or more, you probably have chronic (long-lasting) insomnia.
• Some medications including beta-blockers may disturb your sleep.
• Try non-drug treatments for insomnia first.
• Cognitive behavior therapy is a talking treatment that may help you sleep better.
• You may sleep better if you exercise regularly (but not right before bedtime), avoid alcohol, caffeine and large meals in the hours before bed, and get up at the same time each morning.
• If you can’t sleep, get up, go to another room and read in low light until you feel sleepy. Keep your bedroom quiet and cool, and use it only for sleep and sex.
• Sleeping pills can help chronic insomnia, but don’t take them for more than 4 weeks. The new sleeping pills (eszopiclone, zaleplon, zolpidem) work better and are safer than the old pills (benzodiazepines).
• We’re not convinced antihistamines help insomnia, and they may make you feel drowsy during the day.
• Melatonin may help, but we don’t know how safe it is.

If you have chronic insomnia, there are things you can do to improve your sleep. Our concise condition report will tell you what you can do and discuss treatments your doctor can provide to help you sleep better. As a Consumer Reports Health subscriber, we'll help you sort through the best research and most effective treatments for over 100 conditions and illnesses that may affect you and your family.