How to beat insomnia

Insomnia means difficulty falling asleep, staying asleep, or returning to sleep after waking. You may also wake earlier than planned and feel unrefreshed. Stress, worry, shift work, travel across time zones, pain, medicines, alcohol, and an irregular sleep schedule can all contribute. Daytime effects may include sleepiness, low energy, and difficulty concentrating. These symptoms can also have other causes, so a clinician may ask about your general health and medicines.

Keep a regular wake-up time, including after a poor night. Use the bed for sleep rather than work or prolonged scrolling. Dim lights in the evening, keep the bedroom comfortable, and avoid caffeine late in the day. If you are awake and frustrated, leave the bed for a quiet activity and return when sleepy. A sleep diary can show patterns. Cognitive behavioural therapy for insomnia can address unhelpful sleep thoughts and routines; a clinician can advise whether it fits you.

Arrange an appointment if insomnia is persistent, repeatedly returns, or interferes with driving, work, mood, or relationships. Seek prompt medical advice for loud snoring with choking or pauses in breathing, severe daytime sleepiness, or symptoms of depression or anxiety. Get urgent help if you feel unsafe or have thoughts of harming yourself.

Ask what may be driving your sleep problem, whether a medicine or health condition is contributing, and which treatment should come first. You can also ask how to use a sleep diary and whether a referral for structured insomnia therapy would help.