Getting enough sleep is important for physical and mental health. It can boost your immune system, protect against chronic health conditions such as heart disease, and help you think more clearly. [1]

For better sleep, you will want to consider creating a consistent sleep schedule — a pattern of waking up at the same time each day. When your sleep schedule changes from day to day, you are more likely to have poorer quality sleep. [2] Improving an erratic sleep schedule to make it more regular can help you sleep longer each night and feel less tired during the day. [3], [4]

Starting a Routine is the Way to Change Your Sleep Schedule

Nearly half of the actions we take every day are a result of habit. [5] If you’re trying to get better sleep, building a routine that you naturally follow each morning and evening will be easier than trying to motivate yourself to make beneficial decisions on a daily basis. Additionally, once your body has followed your new schedule for long enough, there will be physical cues that deepen this schedule, leading to more reliable and more restorative rest.

There are several steps you can take to get your sleep schedule back on track. Practice these each day to feel better rested.

It's hard to go from full work mode into sleep mode. Pick a time each night to start winding down for sleep. Try to keep the same time for both weekdays and weekends.

Unwinding is crucial for a good night’s sleep. Put your phone on airplane mode 1-2 hours before getting into bed to make sure your brain has switched off from work and has entered relaxation mode.

Before bedtime, start calming your brain and body with an activity like reading, listening to your favorite music, meditation, or taking a warm bath. Make sure the activity is something you like — getting ready for bed shouldn’t be yet another chore! Pick an activity you’ll look forward to and is also soothing.

Scientific studies tell us that habits are formed through “chunking” — that is, we tend to perform routines in which multiple actions are habitually performed together, in the same order. [7]

You likely go through several behaviors while getting ready for bed, such as putting on pajamas, brushing your teeth, and washing your face. Write down each of these steps and perform them in the same order each night, starting at the same time. This will help you build a routine that signals to your brain that it’s time for sleep.

It is tempting to sleep in when we don’t have to get up, especially if we have been struggling with sleep. Try getting up within the same 15 minute window of time every single day, no matter what time you went to bed or how well you slept.

Your circadian rhythm (internal body clock) is synchronized with natural sunlight and electric lights are often ineffective in supporting these rhythms.8 Try stepping outside for a bit when you first wake up, or eating breakfast next to a window, in order to better signal sleeping and waking hours to your body. If you must use artificial lighting, invest in a bulb or lamp that mimics daylight.

When building your sleep schedule, plan to get at least seven hours of sleep per night — the amount recommended by the National Sleep Foundation.9 For someone working a typical “9-to-5” schedule, this may look like going to bed by 10:00 to 11:00 p.m. and waking up by 6:00 a.m. This means you would start your wind-down routine between 8:00 and 9:00pm.

Starting a routine that works well may be trickier if you have a more irregular schedule for work or school. However, it’s still possible to get enough sleep! For example, a 12-hour night shift sleep schedule for someone working from 7:00 p.m. to 7:00 a.m. might include going to bed at 8:00 or 9:00 a.m. and sleeping until 4:00 p.m.

Staying motivated with your newly-created bedtime routine isn’t always easy at first, but will become less difficult over time. To help yourself stick to your new habits, you may want to turn to a psychological tool — cognitive behavioral therapy (CBT).

CBT is effective at helping people live better lives. The foundation of CBT can be thought of as a triangle, with three different key factors: [10]

Thoughts — The things you believe about yourself, your circumstances, and the people around you

Behaviors — The things you do and the way you act

Feelings — The emotions you have surrounding a particular situation

The CBT model has lots of research about how these three factors are all connected. Your thought patterns and the way you behave on a daily basis help shape each other, and also influence the way you feel. Your feelings, in turn, influence your beliefs and actions. [10]

cognitive behavioral therapy for insomnia

 or CBT-I can help people with sleeping problems. Scientific studies have shown that this type of treatment is very effective. It addresses the underlying causes of insomnia instead of just relieving symptoms.

CBT-I uses the CBT triangle to connect your thoughts, behavior, and feelings. It helps reprogram your subconscious and create new habits that are more in line with your goals.

When using CBT-I to build a better sleep schedule, you may work to change certain thought patterns, such as: [10], [11]

Learning more about how sleep works, so that you can get rid of incorrect beliefs

Using problem-solving skills to attack the specific issues that are keeping you awake

Addressing negative thoughts that keep you up at night

This program will also challenge you to change certain behaviors in your sleep schedule. For example, you may need to avoid napping, change your bedroom environment, and only spend time in your bedroom while sleeping. [11], [12]

Is CBT-I a good fit for your own needs? Learn more by filling out our 

Hoping for a better night’s rest? You’re already on the right track by looking for information that can help improve your sleep. To hear more about another person’s struggles with insomnia — and their eventual recovery — read 

An Anxious Sleeper’s Guide to Better Sleep

Building a consistent sleep schedule is possible if you work to align your thoughts and feelings with your behaviors. If you’re interested in learning more about CBT-I, check out Dawn’s many resources, articles, and tools geared towards curing sleep problems.

National Institutes of Health. (2013, April).

 The Benefits of Slumber: Why You Need a Good Night’s Sleep

https://newsinhealth.nih.gov/2013/04/benefits-slumber

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. 

, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001

Paterson, J. L., Reynolds, A. C., & Dawson, D. (2018). Sleep Schedule Regularity Is Associated with Sleep Duration in Older Australian Adults: Implications for Improving the Sleep Health and Wellbeing of Our Aging Population. 

(2), 113–122. https://doi.org/10.1080/07317115.2017.1358790

Manber, R., Bootzin, R. R., Acebo, C., & Carskadon, M. A. (1996). The effects of regularizing sleep-wake schedules on daytime sleepiness. 

(5), 432–441. https://doi.org/10.1093/sleep/19.5.432

Mendelsohn A. I. (2019). Creatures of Habit: The Neuroscience of Habit and Purposeful Behavior. 

(11), e49–e51. https://doi.org/10.1016/j.biopsych.2019.03.978

Smith, K. S., & Graybiel, A. M. (2016). Habit formation. 

(1), 33–43. https://doi.org/10.31887/DCNS.2016.18.1/ksmith

Wright, K. P., Jr, McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. 

(16), 1554–1558. https://doi.org/10.1016/j.cub.2013.06.039

Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. 

(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010

InformedHealth.org. (2016, September 8). 

https://www.ncbi.nlm.nih.gov/books/NBK279297/

American Psychological Association. (2017, July). 

https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

Insomnia Treatment: Cognitive Behavioral Therapy Instead of Sleeping Pills. 

https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677

Having a consistent sleep schedule is essential for health and wellbeing. Learn about how you can improve your sleep by having a consistent sleep schedule.

Everything to Know About Sleep Schedules and How to Keep Yours on Track | How to Reset Sleep Schedule | Dawn Health

Everything to Know About Sleep Schedules: How to Keep Yours on Track

Even the best sleepers have restless nights from time to time. Some nights will be better than others, no matter who you are! Occasional sleepless nights don’t usually cause major health effects. However, lack of sleep becomes a problem when you struggle with this issue regularly.

When you chronically don’t sleep enough, your physical health is impacted. You have a greater risk of developing multiple serious health conditions, including heart disease, dementia, and cancer, and your life span may even be cut short. Too little sleep over the long term can also lead to mental health issues such as anxiety and depression.

In this article, we will explain these effects more in-depth. Luckily, there are a few easy-to-follow solutions that can help you with your sleep deprivation, whether short-term or long-term.

The amount of sleep required to stay healthy varies from person to person. Necessary levels of sleep typically change over the course of your life and can even vary day-to-day.

Experts recommend different amounts of sleep per night based on your age:1

Newborn (0-3 months): 14-17 hours, including naps

Older adults (at least 65 years old): 7-8 hours

Keep in mind, though, that these are general recommendations. Paying attention to how you feel during the day is still the best approach to assess how much sleep you need.

Additionally, making sure you’re in bed for a certain number of hours isn’t enough to help you feel well-rested. Researchers have found that 

the quality of your sleep is more important

 than the quantity. If you’re tossing and turning all night, it may not matter that you were in bed for eight hours — you may still feel sleepy during the day and be at risk for health problems.2

Spending more time in the deeper stages of sleep is key for avoiding sleep deprivation.

Not all sleep is equal. As you rest, your body goes through several different 

. The first two stages are lighter; during these stages, different processes such as your breathing and heart rate begin to slow down.3

Stage 3 sleep is the deepest sleep stage. Your body heals itself and builds up strength during this stage. The fourth sleep stage is rapid eye movement (REM) sleep. It is during this stage that you do most of your dreaming. REM sleep may be important for memory and learning.4

Getting high-quality sleep can help ensure that you spend enough time in the deepest stages of sleep. Researchers estimate that healthy adults spend about 13 to 23 percent of their sleep in stage 3. If you get seven hours of sleep per night, this equals about 55 to 97 minutes per night. REM sleep typically accounts for 20 to 25 percent of sleep, equivalent to about 84 to 105 minutes during a seven-hour sleeping period.5

When you don’t hit your target for enough hours of high-quality sleep, your health may suffer. However, there is a considerable difference between pulling an all-nighter and getting insufficient sleep on a regular basis. Not sleeping well for a short time period is unlikely to majorly impact your health in the long term.

You may be tempted to forego sleep to work on a big project that is due. Or, you might experience very poor sleep for several nights in a row if you’re unusually stressed or worried about something. These situations may lead to 

Increased feelings of stress due to higher levels of stress hormones

Negative emotions or feelings, including sadness, worry, irritability, or impatience

Having trouble focusing, remembering, or making decisions

 shows moderate sleep deprivation impairs your ability to complete monotonous and repetitive tasks first. It has little effect on challenging tasks that demand higher-order thinking. Because these tasks are complex, your 

 system kicks in to keep you focused on the job.

The effects of not sleeping well for 24 or 48 hours are generally temporary. You will feel better once you’re able to get more sleep.

If you’re sleep deprived on a regular basis, health consequences can begin to pile up. You may experience problems with many different organs and body functions.

A lack of sleep can increase your chances of experiencing hypertension (high blood pressure) and elevated cholesterol levels — risk factors for heart disease. 

 have found that coronary heart disease diagnoses are more common in those who get very little sleep each night (five or six hours or less). If you are chronically sleep deprived, you are also more likely to experience a heart attack or stroke.7

. Too little sleep can increase levels of ghrelin (a hormone that makes you feel hungry) and decrease levels of leptin (a hormone that makes you feel full). This can make you more likely to crave unhealthy foods and to snack throughout the day or at night.8 Over the long term, you may have a 

 of developing diabetes, and diabetes can in turn make it harder to sleep well.9 Sleep affects how your body uses insulin, a hormone that helps your cells absorb sugar from your blood. Too little sleep can lead to insulin resistance — your cells don’t respond properly to insulin, your blood sugar levels rise, and you have a higher chance of developing diabetes.10

If you have certain conditions that affect the digestive system, such as heartburn, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD), you may find that your 

The strength of your immune system is boosted as you sleep. Your body makes new white blood cells as well as substances like cytokines that help fight infection. Too little rest leads to reduced numbers of immune cells and a 

Not getting enough sleep on a regular basis can cause dark circles to form under the eyes. It can also lead to higher levels of stress hormones, which damage collagen, a protein that keeps the 

Long-term sleep deprivation can add years to your brain, making it function as if it were the brain of someone who is several years older. In the long haul, your risk of dementia 

 when you’re chronically under-rested.9

. Not getting enough shut-eye can raise your risk of developing long-term depression and anxiety. It can also make you more likely to drink too much alcohol. In teens, studies have linked a lack of sleep to suicide attempts.12

Multiple studies have found that when sleep is disrupted, people are more likely to be diagnosed with cancer. In particular, one study found that women who worked the night shift for more than 15 years had a 

 of developing colorectal cancer. Another study found that sleep disorders like obstructive sleep apnea led to more than double the risk of developing breast cancer.6

 in men who don’t get enough sleep. This risk is even higher for those who have health conditions like high blood pressure or diabetes.13 The link between early death and lack of sleep is less clear for women, however.

Thinking about some of these potential negative health effects can be scary. However, there are a few simple things you can do to help yourself get more sleep naturally. For a better night’s rest, practice good sleep hygiene — habits and behaviors that help boost sleep.

Do your best to set an alarm for the same time each day — and yes, this includes weekends. The more consistent you can be with your wake-up time, the stronger your sleep drive will be.

 is the process that helps you fall asleep. It is a feeling of “sleep pressure” that builds throughout the day, making you feel tired by the time night falls. When you sleep in one morning, your sleep drive won’t be as strong when you go to sleep that night.11

It often helps to allow yourself to wind down before laying down to sleep. If you attempt to crash into bed immediately after doing a lot of work or being very active, sleep may not come quickly.

Try to build a habit of doing the same activities each night before bed. When you begin your routine each night, you’ll be sending a message to your brain that it’s about time to sleep.11 Try listening to music that calms you, reading an enjoyable book, doing some light stretching, practicing meditation or breathing exercises, or taking a warm bath.

, the worse your sleep gets. When you become increasingly obsessed with tracking your sleep or getting a perfect night’s rest, you may start to feel like you are actually sleeping worse. Researchers call this “

Your body generally knows how to handle sleep on its own. Sometimes the best thing you can do is to not get in the way by trying to optimize sleep too much. Bodies are built to handle short periods of stress. Your body knows how to re-establish healthy sleep patterns after a few days of dysregulation.

To learn more about optimal sleep hygiene, read our 

5 Must-Know Tips for Better Sleep Hygiene and Wellness

If your insomnia persists despite these modifications, your doctor may recommend 

cognitive behavioral therapy for insomnia (CBT-I)

. CBT-I is based on the notion that how we think, behave, and feel are all interconnected and influence one another. This type of treatment can assist you in managing thoughts, feelings, and behaviors that disrupt sleep. Ultimately, it can help your body remember how to return to its routines with healthy sleep.

To get more information about sleep deprivation and use 

Centers for Disease Control and Prevention. (2017, March 2). 

https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Kohyama J. (2021). Which Is More Important for Health: Sleep Quantity or Sleep Quality?. 

(7), 542. https://doi.org/10.3390/children8070542

National Institute of Neurological Disorders and Stroke. (2019, August 13). 

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

Patel, A. K., Reddy, V., & Araujo, J. F. (2021). Physiology, Sleep Stages. In 

https://www.ncbi.nlm.nih.gov/books/NBK526132/

Sleep Physiology. (2006). In Colten, H.R. & Altevogt, B. M. (Eds.), 

Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem

. Institute of Medicine (US) Committee on Sleep Medicine and Research. 

https://www.ncbi.nlm.nih.gov/books/NBK19956/

Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. 

, 151–161. https://doi.org/10.2147/NSS.S134864

Covassin, N., & Singh, P. (2016). Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence. 

(1), 81–89. https://doi.org/10.1016/j.jsmc.2015.10.007

Ding, C., Lim, L. L., Xu, L., & Kong, A. (2018). Sleep and Obesity. 

Journal of Obesity & Metabolic Syndrome, 27

(1), 4–24. https://doi.org/10.7570/jomes.2018.27.1.4

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-effects-of-sleep-deprivation

Chattu, V. K., Chattu, S. K., Burman, D., Spence, D. W., & Pandi-Perumal, S. R. (2019). The Interlinked Rising Epidemic of Insufficient Sleep and Diabetes Mellitus. 

(1), 37. https://doi.org/10.3390/healthcare7010037

Here’s what happens when you don’t get enough sleep (and how much you really need a night). 

https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/

Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. (2006). In Colten, H.R. & Altevogt, B. M. (Eds.), 

https://www.ncbi.nlm.nih.gov/books/NBK19961/

Fernandez-Mendoza, J., & Vgontzas, A. N. (2013). Insomnia and its impact on physical and mental health. 

(12), 418. https://doi.org/10.1007/s11920-013-0418-8

Baron, K. G., Abbott, S., Jao, N., Manalo, N., & Mullen, R. (2017). Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?. 

Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 13

(2), 351–354. https://doi.org/10.5664/jcsm.6472

Sleep deprivation is common but can pose serious issues. Learn about how much sleep you need and short and long-term effects of sleep deprivation.

Long-term Effects of Lack of Sleep | Sleep Deprivation Treatment | Dawn Health

The Health Effects of Lack of Sleep: Sleep Deprivation Symptoms & Treatment

Depression, anxiety, and other mental health conditions are major causes of insomnia. Unfortunately, some of the treatments for these conditions can also make it more difficult to get a good night’s sleep. Certain types of antidepressants, including 

, lead to insomnia in nearly one out of five 

 have no wait and can talk as soon as today to get you help.

Zoloft is an antidepressant that belongs to a category of drugs called selective serotonin reuptake inhibitors (SSRIs). Zoloft, which also goes by the generic name sertraline, can help treat depression as well as other mental health conditions.

Zoloft may cause insomnia, making it harder to fall asleep or stay 

. For some people, the insomnia caused by Zoloft is temporary. For others, it may be ongoing — lingering for several months or more — requiring further 

Insomnia is the most common sleep disorder and, according to the Cleveland Clinic, 

it affects around 70% of Americans every year

. Insomnia can be transient (lasts a few days or weeks) or acute (lasts more than three months). 

, and for many, it is a struggle that can last for years. Contrary to popular belief, having insomnia doesn’t just mean you don’t get enough sleep. You 

, but if you have trouble falling asleep or staying asleep, or feeling rested during the day, these sleep challenges also fall under the 

, some better known, such as stress, anxiety, or an uncomfortable sleeping environment, and others, lesser known. For example, insomnia can also appear as a side effect of antidepressants, which frequently interfere with sleep physiology.

Unlike some other treatments for mental health conditions, Zoloft is not a sedative and doesn’t often make you sleepier, although it can occasionally cause fatigue as a side 

SSRIs work by increasing serotonin levels in the brain. Serotonin is a neurotransmitter (brain chemical) that affects mood and sleep-wake regulation. Zoloft can also change the levels of other 

. These changes in brain chemistry may be why antidepressants cause insomnia.

Increase the amount of time it takes to fall asleep

Make you more likely to wake up in the middle of the night

Lead to less rapid eye movement (REM) sleep — the sleep stage in which most of your dreaming occurs

In many cases, Zoloft and other drugs that affect serotonin may successfully improve the symptoms of depression or other mental health conditions but exacerbate insomnia. It’s essential to discuss side effects with your doctor when determining the best course of action for treatment.

When you first begin treatment, your doctor will likely recommend taking a low dose of Zoloft. The common starting dose for depression is 50 mg once per day. The standard Zoloft dose for anxiety disorders is 25 mg per 

Your doctor will assess how well the drug is working and whether you experience any side effects. They may recommend increasing the dose and then reassessing. You may go through this process a couple of times until you find a dosage that works for 

Zoloft should be taken at the same time each day, in the morning or 

. The best time to take Zoloft for sleep depends on how the drug affects you. If this medication increases insomnia, taking it in the morning may help. If Zoloft makes you drowsy, your doctor may recommend taking it in the evening.

If you miss a dose of Zoloft, you should generally take it as soon as possible once you remember. However, you should avoid taking a double dose. If you remember a missed dose right before it’s time for your next dose, just skip the missed dose and take one dose of Zoloft as 

The drug’s label says that you should avoid mixing Zoloft and 

. These two substances can interact, exacerbating Zoloft’s negative side effects and reducing its positive effects.

You should also avoid skipping Zoloft to drink alcohol. If you don’t take this medication consistently, your depression or anxiety can worsen.

Besides insomnia, Zoloft can also lead to several other side effects, 

This medication may also cause specific problems for males or females. In men, Zoloft can lead to problems getting an erection or difficulty achieving ejaculation. Zoloft's side effects for women include trouble having an 

Zoloft’s side effects may appear within the first week of taking the drug. Certain problems such as nausea and drowsiness are more likely to appear 

. These effects may also emerge or worsen if your dosage is increased. The initial side effects of Zoloft may also wear off over time.

In rare cases, this medication may also lead to more serious side effects. Zoloft can cause hallucinations, seizures, bleeding problems, and rashes. If you notice any of these health problems while taking Zoloft, contact your doctor right 

Zoloft can also cause night sweats. About 22% of people taking antidepressants experience episodes of extreme sweating while sleeping and may wake up to find that their bedsheets or pajamas are soaked 

. Zoloft is one of the antidepressants most likely to cause this side effect.

Although this drug is an antidepressant, Zoloft can also treat anxiety and other mental health conditions. In the U.S., the Food and Drug Administration (FDA) has approved Zoloft for the treatment of multiple anxiety disorders and related conditions, including social anxiety disorder, panic disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD). It is also used off-label to treat generalized anxiety 

Studies show that Zoloft works quickly to treat anxiety — symptoms often improve within the first six weeks of taking the drug. Zoloft helps with anxiety even more quickly than it helps with 

Healthy Ways to Treat Insomnia Caused by Zoloft

Although many people believe that insomnia can only be cured with drugs, the truth is that there are effective non-pharmacological methods for treating insomnia. In fact, 

 from the American Academy of Sleep Medicine and the American College of Physicians recommend non-pharmacological treatments as first-line interventions.

 — studies have shown that exercising regularly works just as well as sleeping pills but without the 

. What’s more, 83% of people who exercise regularly report sleeping better. Exercise is also an excellent way to manage depression.

 help reduce stress, which is one of the leading factors behind insomnia. According to a 2019 

, those who do yoga and other mind-body practices such as meditation, tai chi, and qigong have better sleep quality. Studies have shown that mindfulness is also an effective intervention for insomnia.

 can also promote healthy sleep patterns. The more you provide a stable routine for your sleep, the more optimal your sleep will be over time. When sleep becomes more reliable, you will decrease the links between sleep and negative emotions, and thus reduce and eventually avoid hyperarousal.

If you struggle with depression and insomnia, be sure to discuss these concerns with your physician to determine the potential cause and the best course of action for treatment.

Why CBT-I May Be the Best Cure for Insomnia

Curing insomnia doesn’t have to involve drugs that create dependency and cause unwanted side effects. 

Cognitive behavioral therapy for insomnia (CBT-I)

 is a scientific, evidence-based approach to treating insomnia. CBT-I is based on the principles of Cognitive Behavioral Therapy — 

 that focuses on the connection between our thoughts, emotions, and habits.

CBT-I is recommended by the American Academy for Sleep Medicine, the American College of Physicians, and the European Sleep Research Society.

Utilizing the principles of CBT-I, Dawn is completely safe and, unlike sleep medications, it does not cause side effects or create dependency. In clinical trials, 80% of people who underwent CBT-I reported better sleep patterns, and 

 show that CBT-I can help you fall asleep effortlessly without pills.

To learn more about how to effectively treat your insomnia and why Dawn is the right choice for you, please fill out this 

 to start your journey to a restful night’s sleep!

For more resources on insomnia and to discover how CBT-I can help, visit 

Wichniak, A., Wierzbicka, A., Walęcka, M., & Jernajczyk, W. (2017). Effects of Antidepressants on Sleep. 

https://doi.org/10.1007/s11920-017-0816-4

Zoloft (aka sertraline) is an SSRI and is known to have side effects relating to sleep. Learn about Zoloft insomnia and how to treat it with CBT-I.