Insomnia is difficulty falling asleep or staying asleep.
Symptoms of insomnia include finding it hard to fall asleep, waking up several times during the night and feeling tired during the day.
Common causes of insomnia include stress, anxiety, too much noise at night, your bedroom being too hot or cold and drinks containing caffeine.
You can help improve insomnia by making changes to your sleep habits, such as having a bedtime routine and not eating or drinking shortly before bed.
Symptoms of insomnia include finding it hard to fall asleep, waking up several times during the night and feeling tired during the day.
You have insomnia if you regularly:
If you have insomnia for a short time (less than 3 months) it’s called short-term insomnia. Insomnia that lasts 3 months or longer is called long-term insomnia.
You can help improve insomnia by making changes to your sleep habits, such as having a bedtime routine and not eating or drinking shortly before bed.
Insomnia usually gets better by changing your sleeping habits.
go to bed and wake up at the same time every day
relax at least 1 hour before bed, for example, take a bath or read a book
make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
exercise regularly during the day
make sure your mattress, pillows and covers are comfortable
do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
do not eat a big meal late at night
do not exercise at least 4 hours before bed
do not watch television or use devices, like smartphones, right before going to bed, because the bright light makes you more awake
do not nap during the day
do not drive when you feel sleepy
do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead
A GP will try to find out what's causing your insomnia so you get the right treatment.
Sometimes you'll be referred to a therapist for cognitive behavioural therapy (CBT).
This can help you change the thoughts and behaviours that keep you from sleeping.
You may be referred to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea.
GPs now rarely prescribe sleeping pills to treat insomnia. Sleeping pills can have serious side effects and you can become dependent on them.
Sleeping pills are only prescribed for a few days, or weeks at the most, if:
Common causes of insomnia include stress, anxiety, too much noise at night, your bedroom being too hot or cold and drinks containing caffeine.