We all experience occasional restlessness, but the first step need not be a drug. If you have even a short-term sleep problem, examine your routines. Bad habits such as long or late-day naps, watching TV in bed, drinking alcohol or caffeinated beverages close to bedtime, eating large meals at night, allowing pets or children to share your bed, or varying bedtimes and wake-up times can cause problems.

Your bed is one source of sleep problems you might have overlooked. If you’ve slept on the same mattress for more than eight years, it could be time for replacement. Worn-out mattresses don’t supply the same comfort and support as newer ones. Also, if you’re older than 40, your mattress needs might have changed since your previous purchase. As we grow older, our bodies become more sensitive to pressure points, so a cushiony mattress might provide a better night’s sleep than a rock-hard bed. You might also try using a sound machine.

If sleeplessness persists several nights a week for at least three months, it’s probably time to see a doctor.

One way to change your habits can be learned from a cognitive behavior therapist, who can set up a sleep schedule, help correct poor sleep habits, and teach you to use relaxation, breathing, and mental techniques to help with sleep. Cognitive behavioral therapy has been shown in trials to be effective in treating intermittent and chronic insomnia. About half of the respondents who practiced at least some aspects of the therapy found that it helped most nights.

If your doctor suggests prescription medication, new pills such as Ambien CR, Lunesta, and Sonata aren’t necessarily better than the older, cheaper drugs such as estazolam or temazepam for many people who need a sleep aid for just a night or two.