WCAX.COM Local Vermont News, Weather and Sports-Falling asleep faster

Geoffrey Childs has suffered through many sleepless nights, making it difficult to function during the day.

"I would have fragmented sleep of an hour and half at a time," Childs said. "For your work, you can't concentrate as well."

After years of insomnia, Childs finally reached out to a sleep specialist. Dr. Shelby Harris of Montefiore Medical Center suggested he try cognitive behavioral therapy.

To start, Harris helps patients change their behaviors. Patients should eliminate caffeine in the afternoon, exercise late in the day, and wind down an hour before bed-- that means no TV.

Doctors also recommend people with insomnia have a regular sleep schedule and no napping during the day.

Next, comes the cognitive part of the therapy which includes relaxation techniques, including meditation.

"They're worrying a lot at night, so we'll teach them ways to quiet their minds and also not worry as much about sleep," Harris said.

Insomnia is the most common sleep problem, affecting about 60 million people, but it often goes undiagnosed and can have serious health effects if left untreated.

"Problems with memory, attention, concentration, increased risk of stroke, heart attack, increased risk of accidents," Harris said.

Research shows talk therapy can be just as effective as medications to treat insomnia. Childs didn't want to rely on sleeping pills, so this was the right option for him.

"I work better, I have more energy," Childs said.

After six months of therapy, he's happy to be getting six hours of sleep a night.