Insomnia
Having trouble falling asleep and frequently waking up? — Treatment options to start without sleeping pills.
If it persists for more than three weeks, it's a problem that requires treatment.
Anyone can experience a few nights of restless sleep, but if it's difficult to fall asleep or you frequently wake up more than three times a week for over three months, it could be chronic insomnia. It's important to seek treatment rather than enduring it, as it can lead to daytime fatigue, decreased concentration, and depression (consult a psychiatrist, sleep clinic, or family medicine doctor).
Source: 질병관리청 국가건강정보포털 · as of 2026-08-13
The most effective methods that have been proven are not medications.
The primary treatment for chronic insomnia is not medication, but rather cognitive behavioral therapy (CBT-I) and sleep hygiene improvement.
- Only go to bed when you feel sleepy, and avoid using your smartphone in bed.
- If you can't fall asleep within 20 minutes, get out of bed and only return when you feel tired.
- Avoid making up for lost sleep with naps; maintain a consistent wake-up time (this is the most important).
- Limit coffee consumption to early afternoon, as alcohol can induce sleep but often leads to waking up in the early morning.
Sleeping pills and sleep aids should be used only as short-term supplements, and taking them arbitrarily or for extended periods can lead to dependence. Therefore, they must be managed by a doctor.
If you snore heavily, it could be a sign of another underlying medical condition.
If you experience severe snoring and have been told that you stop breathing while sleeping, or if you feel excessively sleepy during the day even after getting enough sleep, you may have sleep apnea. Since it can increase the risk of high blood pressure and heart disease, consider undergoing a polysomnography (covered by health insurance) at an ENT clinic or sleep clinic.
Frequently asked questions
Can I take over-the-counter sleep aids from a pharmacy every day?
Over-the-counter sleep aids (containing antihistamines) are intended for short-term use only. If you take them every day, it indicates chronic insomnia, and it's important to seek treatment for the underlying cause. In particular, elderly individuals should be cautious due to the risk of falls and delirium.
Does melatonin work?
In Korea, melatonin sustained-release tablets are prescription drugs prescribed for insomnia in individuals aged 55 and older. Melatonin products purchased directly from overseas vary greatly in quality and dosage, so they are not recommended.
Sources for this page
· 질병관리청 국가건강정보포털 (as of 2026-08-13)Last checked: 2026년 8월 13일
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