I can’t sleep: what should I know about insomnia?

Trouble falling asleep, waking repeatedly, or waking earlier than intended may fit the pattern of insomnia. A poor night can follow late caffeine, alcohol, travel, pain, an irregular schedule, or worry. Ongoing sleep loss may leave you tired, irritable, or less able to concentrate during the day; see Difficulty Sleeping, Daytime Sleepiness, and Difficulty Concentrating for related symptoms.

Emotional strain can keep the mind alert at bedtime. Burnout, depression, and Generalised Anxiety Disorder may affect sleep, but difficulty sleeping alone does not identify any one condition. Jet Lag can also disturb the body clock after travel across time zones.

Keep a regular wake-up time, including after a restless night. Give yourself a quiet wind-down period, dim bright screens, and reserve the bed for sleep rather than work or prolonged worrying. If you remain awake and frustrated, move to a dim room and return when sleepy.

Avoid caffeine late in the day and limit alcohol near bedtime, since either can disrupt sleep quality. Gentle daytime activity and morning light can support a steadier body clock. Do not start sleep medicines or supplements without checking whether they suit your health and other medicines.

Arrange a medical assessment if sleep trouble continues, keeps returning, or makes driving, work, study, mood, or concentration difficult. Bring a record of bedtimes, awakenings, naps, caffeine, alcohol, medicines, and daytime symptoms.

Seek urgent help if you feel unsafe, have thoughts of harming yourself, or are so sleepy that you may fall asleep while driving. A clinician can look for mood symptoms, breathing problems, pain, medicine effects, and other contributors.

Could a medicine, pain problem, mood change, or breathing symptom be disturbing my sleep? What sleep routine should I follow, and when should I return if it does not improve? Would a sleep diary or structured insomnia treatment help?