How to get rid of insomnia

Insomnia means difficulty falling asleep, staying asleep, or waking earlier than planned and being unable to return to sleep. The resulting tiredness may affect mood, attention and daytime functioning. Stress, shift changes, travel across time zones, discomfort, medicines, caffeine and alcohol can all disturb sleep. Anxiety or depression may also occur alongside insomnia, while burnout can keep the mind alert after a demanding day. If sleep trouble continues, a clinician can look for the pattern and contributing factors rather than treating the night in isolation.

Wake at a consistent time, even after a poor night, and use your bed mainly for sleep. Dim lights and put away stimulating screens before bedtime. Keep the bedroom cool, dark and quiet, and avoid late caffeine, nicotine, heavy meals and alcohol. Gentle activity during the day can support sleep, but strenuous exercise close to bedtime may be unhelpful for some people. If you are awake and frustrated, leave the bed briefly for a quiet activity, then return when sleepy. A sleep diary can reveal links with naps, travel or stress. Explore [Insomnia](/conditions/insomnia/) and [Difficulty Sleeping](/symptoms/difficulty-sleeping/) for related information.

Arrange a medical review when poor sleep is persistent, repeatedly affects daytime safety or concentration, or begins after a new medicine or health problem. Seek urgent help if you feel unsafe, have thoughts of self-harm, or are unable to function because of extreme sleep loss. Loud snoring with pauses in breathing, severe daytime sleepiness or unusual periods of very little sleep with racing thoughts also deserve prompt assessment. [Daytime Sleepiness](/symptoms/daytime-sleepiness/) and [Difficulty Concentrating](/symptoms/difficulty-concentrating/) can help describe the impact.

Could a medicine, mood concern, breathing problem or body-clock change be affecting my sleep? What treatment plan fits my pattern, and how should I use a sleep diary?