Final answer:
First-line treatments for trouble falling or staying asleep include improving sleep hygiene, engaging in physical exercise, and being cautious with OTC sleep medications. If insomnia persists, seeking professional help and considering cognitive-behavioral therapy is recommended. Melatonin supplements may also be beneficial in cases related to disruptions of the sleep-wake cycle.
Step-by-step explanation:
If an individual is having trouble falling or staying asleep, the first treatments to be considered involve improving sleep hygiene. This includes a range of practices such as maintaining regular sleep hours, ensuring the sleep environment is conducive to rest, and limiting the use of stimulants like caffeine.
Additionally, individuals may consider physical exercise during the day to promote better sleep at night. However, over-the-counter (OTC) sleep medications should be used with caution, as they can lead to dependence and potentially worsen insomnia in the long term.
If the insomnia persists and notably impacts one's quality of life, seeking professional treatment is advisable. Forms of psychotherapy, specifically cognitive-behavioral therapy (CBT), have been shown to be very effective. CBT focuses on understanding the cognitive processes and behaviors contributing to insomnia and employs stress management techniques to address the problem.
In cases related to the sleep-wake cycle, supplements like melatonin may be useful, particularly during seasons with reduced sunlight that can affect natural melatonin production.