Insomnia at night: what to know

You may lie awake for a long time, wake repeatedly, or open your eyes earlier than planned and be unable to sleep again. Clock-watching and worry about the next day can increase alertness. Pain, reflux, hot rooms, noise, shift work, travel, caffeine, alcohol, medicines and emotional strain may all contribute.

A few poor nights can follow a temporary disruption. Ongoing symptoms deserve attention when they affect concentration, mood, energy or safety. Keeping a short sleep diary can show whether the problem is linked to schedule, environment or another symptom.

Choose a consistent wake time and get morning light. Make the bedroom dark, quiet and comfortably cool. Start a predictable wind-down routine and keep phones, work and stimulating conversations out of bed. Avoid caffeine late in the day and alcohol as a sleep aid. If you remain awake and tense, get up for a quiet activity in dim light and return when drowsy.

For persistent insomnia, ask about cognitive behavioural therapy for insomnia. A clinician can also check medicines, pain, breathing problems and mood symptoms before suggesting treatment.

Book an appointment if sleep trouble keeps returning, affects daily life, or leaves you sleepy enough to make driving or work unsafe. Seek urgent help if you feel unable to stay safe, have thoughts of self-harm, or experience severe confusion or unusual agitation. Do not drive while drowsy.

What might be disturbing my sleep? Could any medicine or health condition be contributing? Would a sleep diary or structured insomnia therapy suit me?