If you are doing all these things and still having difficulty, consider these options:
The most effective long-term treatment for insomnia is cognitive behavioral therapy (CBT-I).
CBT-I may benefit anyone who is experiencing regular insomnia, and those who just want to sleep better. It is aimed at changing sleep habits and clearing up misconceptions about sleep that perpetuate sleep difficulty.
The Student Wellness Center offers “Refresh”, an online sleep quality intervention designed for college students based on CBT-I. Studies have demonstrated improved sleep quality and a reduction in depressive symptoms in college students who have participated in Refresh. You can sign up to enroll in this CANVAS course and receive eight short modules with info, tips and practice ideas. To sign up, email Refresh at Dartmouth. If you complete all eight modules, you will be sent a free (and fun) pillowcase!
Another CBT-I program which you may find helpful is the “CBT-I Coach” app. This free app is available in the App Store and may be used on a phone or other mobile device. The app allows you to log a sleep diary and provides tailored tips to improve your sleep efficiency. It also has built-in tools to help with relaxation and sleep habits.
Any of these programs work best when combined with in-person follow up. Call the Health Service for an appointment to discuss how these strategies are working, and how you can optimize your sleep, or stop by the Student Wellness Center for more support.
If you are planning an appointment with a provider at the Health Service, it can be very helpful to understand your baseline sleep patterns to provide the best personal recommendations. Consider completing a sleep diary prior to your appointment.