Something threw your sleep off. A stretch of night shifts, a newborn, a trip across five time zones, or three months of scrolling until 2am because that was the only quiet hour you got. Now you're trying to get it back on track, and the obvious move is to go to bed earlier. So you do, and you lie there. Then you go to bed earlier still, and you lie there longer, and what started as a scheduling problem is beginning to feel like insomnia.
Here is the part most reset guides leave out. Moving your sleep earlier barely moves your body clock unless morning light comes with it. In a preflight study of eastward travelers, three small groups all advanced their whole sleep schedule, bedtime and wake time together, by an hour a day for three days. The only thing that differed was the light they got after waking. The nine people left in ordinary indoor light moved their body clock 0.6 hours over the three days. The eight given continuous bright light after waking moved it 2.1 hours [1]. Identical schedule change, more than triple the shift.
The group without the light didn't just move less. By the third day their body clock was trailing so far behind their new schedule that the authors singled them out as the group most at risk of serious misalignment [1].
So the order is: fix the wake time, get light into your eyes early, stop the day and the evening from working against you, and let bedtime follow. Below is how to reset your sleep schedule that way, how long it takes, and how to tell whether what you have is a schedule that slipped or something else.
One note on scope. This is the route for a schedule that has drifted later and needs to come earlier, which is what most people mean when they say they need a reset. If you're trying to move your sleep later, coming off rotating night shifts, or flying west, the timing of light works differently and parts of what follows will point you the wrong way.
Why Going to Bed Earlier Doesn't Reset Your Sleep Schedule
Two systems decide when you fall asleep, and neither of them takes instructions. The first is sleep drive, the pressure that builds the entire time you're awake and discharges while you sleep. The second is your circadian clock, the roughly 24-hour timer that raises and lowers how easily you fall asleep across the day [2]. Enough sleep pressure can override the clock, which is why you can go out cold on a sofa at 4pm, but working against it night after night is a losing game.
An earlier bedtime does less to either one than you'd hope. Go to bed 90 minutes early and you will be carrying less sleep pressure, not more. What the earlier bedtime mostly buys you is an extra 90 minutes awake in the dark, waiting.
That time is not neutral. Falling asleep is close to an automatic process when you leave it alone, and it is specifically vulnerable to being watched and managed: paying attention to it, intending it, and applying effort to it all push it further away [3]. At the same time, every extra hour awake in bed is building a simple association between the bed and being awake, and that association is what keeps insomnia running long after whatever started it has gone [4].
Staying in bed longer is one of the most common self-prescribed fixes there is. Across 21,694 responses to Rest's sleep quiz in 2025, it turns up alongside routine changes and cutting caffeine among the things people report having tried [5]. It's the intuitive move, and it's the one that quietly makes the reset harder. It's also the exact mismatch that sleep restriction therapy exists to correct: more time in bed than you have sleep to fill it with.
Your Wake Time Sets Your Sleep Schedule
Your wake time is the one end of the night you can actually decide. Set an alarm, get up, done. It needs no cooperation from your nervous system, and it happens to be the end that controls everything else.
Holding a fixed wake time does two jobs at once. It caps how much sleep you can take, so pressure accumulates instead of getting smeared across a long lie-in. It also puts your eyes in front of morning light at the same hour every day, which is the signal that your internal clock actually responds to.
With light, timing is the whole story. In a controlled phase response curve study, bright light given after the low point of the body's temperature rhythm, which falls in the last hours of the night and the early morning, pulled the clock earlier. The same light given before that point pushed it later [6]. One lamp, opposite results, decided only by when you meet it. Morning light and evening screens are the same system pushed in opposite directions, at very different doses: the lab studies use hours of bright light, far more than a phone puts out, but the direction holds at ordinary intensities too. In a Harvard trial of light-emitting e-readers, reading on a screen before bed delayed circadian timing and pushed melatonin later than reading a printed book did [7].
Which brings up the part people skip: none of this works if the wake time only holds Monday to Friday. When researchers gave 14 healthy young adults a workweek of short sleep followed by two nights of unlimited recovery sleep, the recovery weekend delayed their circadian phase and did not prevent the metabolic dysregulation the study was tracking [8]. That was a tightly controlled laboratory protocol rather than a study of ordinary weekends, so don't read it as a verdict on every lie-in. Read the direction: catching up pushed the clock later. Chronobiologists call the gap between the schedule your body wants and the one your calendar imposes social jetlag [9], and a big weekday-to-weekend swing in wake time is the everyday version of it.
How to Reset Your Sleep Schedule, Step by Step
One thing before the list. Holding a fixed wake time while cutting naps and time in bed means being short on sleep for a while, and that shows up in measurable ways. When 16 people with insomnia were put through sleep restriction, objective sleep time fell by an average of 91 minutes on the first night, daytime sleepiness rose through the first three weeks, and lapses on a reaction-time test increased [10]. Don't drive or do safety-critical work while you're sleepy. And if you have bipolar disorder, a seizure disorder, untreated sleep apnea, or a job where one lapse is dangerous, run this with a clinician rather than on your own.
Pick a wake time you can hold. Not the aspirational 5:30am one. This whole thing lives or dies on consistency, and a wake time you keep seven days a week beats an earlier one you keep four.
Get up at that time no matter what, and don't start the day before it either. The first half of that rule is standard advice. The second half almost never gets said. Rest's coaching guidance is explicit about it: if you're awake at 4am, don't make coffee, don't open your laptop, don't begin your morning routine, because starting the day at whatever hour you happen to surface works against the consistency the reset depends on. Getting out of bed is not the same as starting the day. Keep to something quiet and undemanding until your real wake time arrives.
Get outside soon after waking. Rest's recommendation is 15 to 30 minutes outdoors within the first hour or two. Treat that as the practical version rather than a proven dose: the preflight study used a much heavier one, 3.5 hours above 3,000 lux against under 60 lux indoors [1].
Go to bed when you're sleepy, not when the clock says so. Sleepy means your eyes are closing and you've lost the thread of the page. Tired means you're depleted, which is a different state and a poor predictor of sleep. Going to bed without being sleepy is how you end up back in the dark, waiting.
If you've been awake in bed for about 20 minutes, get up. Estimate it rather than watching the clock, which is its own way of staying awake. Leave the bedroom, do something quiet in low light, and go back when you feel sleepy rather than when a set time has passed. This feels like a punishment and it isn't. It is the fastest way to stop the bed from being the place where you lie awake [4].
Don't nap. A daytime nap spends the sleep pressure you need that night, and that pressure is what makes an earlier bedtime possible in the first place. The one exception is safety: if you are falling asleep and about to drive or handle something dangerous, take roughly 25 minutes in bed, then get on with the day. The relationship between napping and insomnia is more complicated than most advice admits, and we've gone through the evidence separately.
Improve your Sleep Hygiene. Don't drink coffee after 11am. Caffeine's half-life is about four to six hours, so an afternoon coffee is still measurably in you at bedtime [11]. That cutoff and the rest of these are the numbers Rest's program uses rather than thresholds any single trial fixed: the house dim for the last two to three hours, last meal at least two hours before bed, no alcohol in the final four, bedroom between 65 and 68°F. Our guide to when to stop drinking coffee explains why a single fixed hour beats a moving target. None of it resets a schedule alone, since sleep hygiene is a set of supporting conditions rather than a treatment [12], but each one removes a reason for the reset to fail.
How Long Does It Take to Reset Your Sleep Schedule?
Honestly, nobody can hand you a number that holds for everyone. It depends on how far you're moving, in which direction, how much light you get and when, where your clock is starting from, and how consistently you hold the wake time. Days for a small shift, weeks for a large one. Moving earlier is generally harder than moving later.
What is measurable is the cost of the first stretch. In that sleep restriction study, objective sleep time dropped sharply on the first night, sleepiness was elevated through weeks one to three, and reaction times slowed. All of it returned to baseline by three months, and the participants' insomnia severity improved [10]. So the early part being harder is not a sign it isn't working. It's the documented shape of the thing.
Do Melatonin, All-Nighters, or Weekend Catch-Up Sleep Reset Your Sleep Schedule?
These are the three shortcuts people reach for. Here is what each one does.
Pulling an all-nighter. You'll crash the following evening, which feels like proof it worked, but an all-nighter buys a large sleep debt without a predictable clock change. Being awake all night also means taking in light at hours when it can shift your clock in either direction, depending on where your own low point falls [6], so you can as easily end up further from your target as closer to it. And you spend the next day impaired.
Sleeping in to catch up. In the weekend-recovery study, two nights of unlimited sleep repaid part of the sleep debt and delayed circadian phase while doing it [8]. Later is the direction a reset is trying to move away from, which is why the weekend is the part that matters most rather than the part you get off.
Melatonin. Melatonin is primarily a circadian timing signal rather than a sedative, though it does have a modest sleep-promoting effect [13]. Where it clearly earns its place is jet lag across five or more time zones, where a Cochrane review found it effective [14]. For delayed sleep-wake phase disorder, which is a diagnosis rather than a description of a schedule that has drifted, the American Academy of Sleep Medicine (AASM) endorses strategically timed melatonin in adults at its second tier of confidence, not as a strong recommendation [15]. The word doing the work is "strategically": taken at the wrong hour it moves the clock the wrong way, so the timing is a conversation with a clinician rather than a guess. For chronic insomnia, the AASM's medication guideline makes a weak recommendation against using melatonin for sleep onset or sleep maintenance [16]. We've written more on what melatonin actually does for sleep.
When a Sleep Schedule Reset Won't Work Because the Problem Is Insomnia
A schedule problem means you sleep perfectly well, just at the wrong hours. Move the hours and the sleep comes with them. Insomnia means the hours were never the issue. You can be in bed at exactly the right time, exhausted, and still awake at 1am. Chronic insomnia disorder is defined by that happening at least three nights a week for three months or more, with a cost you can feel during the day [17].
The signal worth watching is what happens after a couple of clean weeks. If your bedtime has started sliding earlier on its own and you're falling asleep faster, timing was a real part of it. If you've held the wake time, gotten the light, cut the naps, and you're still lying awake in a slot your body should be able to use, timing isn't the whole story. This isn't a test that rules either one out, though. Circadian misalignment and insomnia can run together, and often do.
The approach with the evidence behind it is CBT-I (Cognitive Behavioral Therapy for Insomnia). The 2021 AASM clinical practice guideline strongly recommends multicomponent CBT-I for chronic insomnia in adults [18], and the American College of Physicians puts it first in the order of treatment, with medication a decision to make with a clinician after that [19]. A consistent wake time is part of CBT-I. The bright-light work isn't, strictly speaking, that's circadian therapy that sometimes runs alongside it. What CBT-I adds is what a schedule fix can't reach: the conditioned arousal, the time in bed that no longer matches your sleep, and the thoughts that arrive the second the lights go out.
How Rest Rebuilds a Sleep Schedule That Won't Stay Reset
Everything above is a routine you can run on your own. What's hard on your own is the adjusting: knowing whether last night's 4am waking means hold the wake time or widen the window, and holding the line on the mornings you'd rather not. Rest is a program built on the behavioral principles of CBT-I, plus circadian biology and neuroscience, developed with sleep experts at institutions like UCSF and Stanford. It is not a treatment and it does not diagnose insomnia.
It sets your wake time and your sleep window from the sleep you actually log rather than the schedule you intended, then a morning check-in reads the night you just had and adjusts from there. Tell the coach you're traveling or ill and it suspends the rules that don't apply until you're back. The coach is there by text or by voice at any hour, including the ones you'd rather not be awake for.
Two honest caveats. Rest is iOS only, and while the sleep-restriction schedule and the algorithm that personalizes it are free with no expiry, along with the nightly sleep log and the education library, the daily coach conversations are the paid part. Behind it are more than 2,000 five-star App Store ratings and advisors at UCSF, Y Combinator and Floodgate.
FAQ About Resetting Your Sleep Schedule
Can You Reset Your Sleep Schedule in One Night?
No. A single night can leave you tired enough to fall asleep early the next evening, but exhaustion is not a reset, because your circadian clock hasn't moved. How long a real shift takes depends on its size and direction, on the timing and intensity of the light you get, and on how consistently you hold your wake time. Small shifts can take days; large ones take weeks. Moving your schedule earlier is generally harder than moving it later.
What Is the Fastest Way to Reset Your Sleep Schedule?
Fix one wake time, hold it every day including weekends, and get outside soon after waking. Then keep the evening dim, stop caffeine by 11am, skip naps, and get into bed only when you're sleepy. Bedtime moves earlier by itself once sleep pressure and the clock line up. This is the route for moving a late schedule earlier; if you need to move later, or you work nights, the light strategy is different.
Should You Stay Up All Night to Reset Your Sleep Schedule?
No. An all-nighter builds a large sleep debt without producing a predictable circadian shift, and the light you take in while awake overnight can move your clock in either direction depending on where your own low point falls [6]. You'll sleep hard the next night, spend the day impaired, and have no reliable idea where your clock ended up.
Does Melatonin Reset Your Sleep Schedule?
Melatonin is primarily a circadian timing signal rather than a sedative, so when you take it matters more than whether you take it. A Cochrane review found it effective for jet lag when crossing five or more time zones [14], and the American Academy of Sleep Medicine endorses strategically timed melatonin for adults with diagnosed delayed sleep-wake phase disorder, at a second-tier level of confidence [15]. The same organization makes a weak recommendation against using melatonin for sleep onset or sleep maintenance in chronic insomnia [16]. Talk to your clinician before using it to move your schedule.
How Do You Reset Your Sleep Schedule After Night Shifts?
If you have finished a run of night shifts and are going back to daytime hours, treat it as a normal reset: choose the daytime wake time you can keep, get outdoor light soon after waking, and use full darkness for the hours you do sleep. If you are still working rotating shifts, a fixed wake time isn't available to you and the honest answer is harm reduction. Protect one consistent sleep block, keep the room completely dark and quiet, and speak to a clinician if the sleep loss is affecting your health or your safety at work.
Is It Bad to Sleep In on Weekends While Resetting Your Sleep Schedule?
A large gap between your weekday and weekend wake times works against the consistency a reset depends on, and in a controlled laboratory study, two nights of catch-up sleep delayed circadian phase [8]. Chronobiologists call that weekday-to-weekend mismatch social jetlag [9]. Keeping your wake time reasonably stable across the whole week is the highest-value part of the routine, and it matters more than any single lie-in.
The Sleep Schedule Reset That Holds Starts in the Morning
Most people trying to reset their sleep schedule put all their effort into the evening, which is the end they can't control. Move the effort to the morning end, hold it for a couple of weeks, and you'll have a much clearer sense of whether what you have is a schedule that slipped or insomnia that needs a different approach.
If it turns out to be the second one, that's what Rest is for. Take the Rest sleep assessment and start today.
Disclaimer. This article is published for general information only. It is not medical advice or a diagnosis, and nothing here is a recommendation to take, avoid, or change any supplement or medication. Rest is not a substitute for professional medical care. Do not start, stop, or adjust a treatment, including a prescribed sleep medication, without talking to your clinician.
Citations
Burgess, H. J., Crowley, S. J., Gazda, C. J., Fogg, L. F., & Eastman, C. I. (2003). Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light. Journal of Biological Rhythms, 18(4), 318–328. https://doi.org/10.1177/0748730403253585 — 28 healthy young adults in three groups (8 continuous bright light, 11 intermittent bright light, 9 dim indoor light). All three advanced their whole sleep schedule, bedtime and wake time, by 1 hour a day for three days; only the light for the first 3.5 hours after waking differed. Mean circadian phase advance, measured by dim light melatonin onset, was 0.6, 1.5 and 2.1 hours respectively. Bright light was above 3,000 lux, dim indoor light under 60 lux. The authors note the dim-light group ended the protocol most at risk of serious circadian misalignment.
Borbély, A. A., Daan, S., Wirz-Justice, A., & Deboer, T. (2016). The two-process model of sleep regulation: A reappraisal. Journal of Sleep Research, 25(2), 131–143. https://doi.org/10.1111/jsr.12371 — the framework describing sleep as the interaction of a homeostatic sleep drive that builds with time awake and a circadian process that varies sleep propensity across the day.
Espie, C. A., Broomfield, N. M., MacMahon, K. M. A., Macphee, L. M., & Taylor, L. M. (2006). The attention-intention-effort pathway in the development of psychophysiologic insomnia: A theoretical review. Sleep Medicine Reviews, 10(4), 215–245. https://doi.org/10.1016/j.smrv.2006.03.002 — theoretical review arguing that normal sleep is "a relatively automatic process" that is "vulnerable, and may be inhibited, by focused attention and by direct attempts to control its expression."
Perlis, M. L., Smith, M. T., Benson-Jungquist, C., & Posner, D. A. (2005). Cognitive Behavioral Treatment of Insomnia: A Session-by-Session Guide. New York: Springer. https://doi.org/10.1007/0-387-29180-6 — the clinical reference for stimulus control, conditioned arousal, and the rule about leaving the bed after roughly 15 to 20 minutes awake.
Rest. (2025). How Long Is Too Long? Sleep Problem Duration Trends and What Science Says About Recovery. https://getrest.app/blog/sleep-problem-duration-trends — Rest's own analysis of 21,694 sleep quiz responses. Around 78% of respondents had been experiencing sleep problems for a year or more, and the self-directed strategies they reported trying cluster around routine changes, staying in bed longer and caffeine adjustments. The quiz recorded which approaches people had tried, not the order in which they tried them. Self-reported data from people seeking help with sleep, not a representative population sample.
Khalsa, S. B. S., Jewett, M. E., Cajochen, C., & Czeisler, C. A. (2003). A phase response curve to single bright light pulses in human subjects. The Journal of Physiology, 549(3), 945–952. https://doi.org/10.1113/jphysiol.2003.040477 — 21 healthy entrained adults, 6.7-hour bright light exposures scheduled across the circadian cycle. Light before the critical phase at the core body temperature minimum produced phase delays, light after it produced phase advances, with a peak-to-trough amplitude of 5.02 hours. Laboratory conditions and a far larger light dose than everyday exposure; the direction of the effect is what transfers, not the magnitude.
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112 — Brigham and Women's Hospital / Harvard. Reading on a light-emitting e-reader before bed, compared with a printed book, lengthened time to fall asleep, reduced evening sleepiness and melatonin secretion, delayed circadian phase and worsened next-morning alertness.
Depner, C. M., Melanson, E. L., Eckel, R. H., et al. (2019). Ad libitum weekend recovery sleep fails to prevent metabolic dysregulation during a repeating pattern of insufficient sleep and weekend recovery sleep. Current Biology, 29(6), 957–967.e4. https://doi.org/10.1016/j.cub.2019.01.069 — 36 healthy young adults in a laboratory protocol, 14 of them in the weekend-recovery arm. After the recovery weekend, circadian phase was delayed and insulin sensitivity fell 9–27% during the following days of short sleep. A short, tightly controlled protocol in healthy young adults on 5-hour sleep opportunities, not a study of ordinary weekends or of people with insomnia.
Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: Misalignment of biological and social time. Chronobiology International, 23(1–2), 497–509. https://doi.org/10.1080/07420520500545979 — the paper that named social jetlag, from questionnaire data on 501 volunteers. Later chronotypes showed the largest gap between sleep timing on work days and free days. Cross-sectional and self-reported, so it describes the pattern rather than proving what it causes.
Kyle, S. D., Miller, C. B., Rogers, Z., Siriwardena, A. N., Macmahon, K. M., & Espie, C. A. (2014). Sleep restriction therapy for insomnia is associated with reduced objective total sleep time, increased daytime somnolence, and objectively impaired vigilance: Implications for the clinical management of insomnia disorder. Sleep, 37(2), 229–237. https://doi.org/10.5665/sleep.3386 — 16 patients with psychophysiological insomnia through a 4-week single-component sleep restriction protocol. Measured sleep time fell by an average of 91 minutes on the first night, 78 on night 8 and 69 on night 22; reaction-time lapses and Epworth sleepiness scores rose during the first weeks. Both returned to baseline by 3 months, while subjective sleep and insomnia severity improved. Small, within-subject and uncontrolled, but the clearest documentation of the early cost of a restricted sleep window.
Clark, I., & Landolt, H. P. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Medicine Reviews, 31, 70–78. https://doi.org/10.1016/j.smrv.2016.01.006 — systematic review of caffeine's pharmacology and its measured effects on sleep onset, total sleep time and sleep quality. Supports the half-life and the direction of the effect; the 11am cutoff is Rest's own recommendation, not a threshold this review sets.
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001 — review finding that individual sleep hygiene behaviors have supportive evidence at the population level but are not established as a standalone treatment for a clinical sleep disorder. It does not set the specific meal, alcohol or bedroom-temperature figures used above, which are Rest's program guidance.
Cruz-Sanabria, F., Bruno, S., Crippa, A., Frumento, P., Scarselli, M., Skene, D. J., & Faraguna, U. (2024). Optimizing the time and dose of melatonin as a sleep-promoting drug: A systematic review of randomized controlled trials and dose-response meta-analysis. Journal of Pineal Research, 76(5), e12985. https://doi.org/10.1111/jpi.12985 — 26 randomized controlled trials, 1,689 observations, in both insomnia patients and healthy volunteers. Melatonin gradually reduced sleep onset latency and increased total sleep time, with efficacy best when taken around three hours before bedtime. A modest effect, and a timing-dependent one.
Herxheimer, A., & Petrie, K. J. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews, (2), CD001520. https://doi.org/10.1002/14651858.CD001520 — Cochrane review concluding melatonin is "remarkably effective in preventing or reducing jet-lag" in adult travelers crossing five or more time zones. A circadian timing use, not a sedative one.
Auger, R. R., Burgess, H. J., Emens, J. S., Deriy, L. V., Thomas, S. M., & Sharkey, K. M. (2015). Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: An update for 2015. Journal of Clinical Sleep Medicine, 11(10), 1199–1236. https://doi.org/10.5664/jcsm.5100 — endorses strategically timed melatonin for delayed sleep-wake phase disorder in adults at a second-tier degree of confidence, and light therapy with or without behavioral interventions for certain other groups. Delayed sleep-wake phase disorder is a diagnosis, not a description of a schedule that has drifted.
Sateia, M. J., Buysse, D. J., Krystal, A. D., Neubauer, D. N., & Heald, J. L. (2017). Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: An AASM clinical practice guideline. Journal of Clinical Sleep Medicine, 13(2), 307–349. https://doi.org/10.5664/jcsm.6470 — verbatim: "We suggest that clinicians not use melatonin as a treatment for sleep onset or sleep maintenance insomnia (versus no treatment) in adults." Graded WEAK, and scoped to chronic insomnia rather than to occasional difficulty sleeping.
Sateia, M. J. (2014). International Classification of Sleep Disorders, third edition: Highlights and modifications. Chest, 146(5), 1387–1394. https://doi.org/10.1378/chest.14-0970 — the diagnostic criteria for chronic insomnia disorder, including the frequency and duration thresholds of at least three nights a week for at least three months alongside daytime impairment.
Edinger, J. D., Arnedt, J. T., Bertisch, S. M., et al. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: An American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 17(2), 255–262. https://doi.org/10.5664/jcsm.8986 — strong recommendation for multicomponent CBT-I in adults with chronic insomnia disorder. The components assessed are sleep restriction, stimulus control, relaxation, cognitive therapy and sleep hygiene; timed bright-light exposure is not among them.
Qaseem, A., Kansagara, D., Forciea, M. A., Cooke, M., & Denberg, T. D. (2016). Management of chronic insomnia disorder in adults: A clinical practice guideline from the American College of Physicians. Annals of Internal Medicine, 165(2), 125–133. https://doi.org/10.7326/M15-2175 — recommends CBT-I as the initial treatment for chronic insomnia in adults, with the decision to add medication made together with a clinician after that.