What should you know about fighting insomnia?

Insomnia may mean trouble falling asleep, repeated waking, waking too early, or sleep that leaves you unrefreshed. The next day can bring daytime sleepiness, difficulty concentrating, irritability, and reduced performance. Stress, burnout, depression, generalised anxiety disorder, jet lag, pain, medicines, caffeine, alcohol, and an irregular schedule can all contribute. Insomnia can become self-reinforcing when worry about sleep makes bedtime more alerting.

Choose a consistent wake time and allow your sleep schedule to settle. Get daylight and ordinary activity during the day, while keeping vigorous exercise away from bedtime if it makes you alert. In the evening, dim lights, reduce stimulating content, and avoid caffeine late in the day. Use the bed for sleep and intimacy; if you remain awake and frustrated, move briefly to a quiet activity and return when drowsy. Do not combine sleeping medicines with alcohol, and ask a clinician before using over-the-counter sleep products.

Speak with a clinician when sleep difficulty continues, repeatedly returns, or interferes with work, relationships, or driving. Assessment is especially useful with loud snoring, gasping, restless legs, persistent pain, mood changes, or medicine and substance use. Get urgent help for confusion, dangerous sleepiness while driving, severe agitation, or thoughts of self-harm.

Ask whether another condition or medicine is disturbing sleep, whether a sleep diary would clarify the pattern, and whether structured behavioural treatment is suitable. Mention your usual bedtime, wake time, naps, caffeine, alcohol, and daytime symptoms.