Insomnia remedies: what should you know?

Insomnia can involve difficulty falling asleep, repeated awakenings, early waking, or sleep that leaves you unrefreshed. The most suitable remedy depends on the pattern, duration, daytime effects, medicines, mental health, breathing, pain, and substance use.

Behavioural treatment addresses the habits and thoughts that keep insomnia going. Cognitive behavioural therapy for insomnia can teach skills for changing unhelpful sleep beliefs and reconnecting bed with sleep. A clinician may also look for restless legs, snoring with breathing pauses, depression, anxiety, or another medical cause.

Wake at a consistent time, use the bed for sleep and intimacy, and leave the bed for a quiet activity if you are awake and frustrated. Return when sleepy. Keep naps short or avoid them if they make night sleep harder, and limit caffeine, nicotine, alcohol, and bright screens close to bedtime.

Ask about a structured insomnia programme before relying on over-the-counter products. Medicines may cause next-day impairment, dependence, falls, or interactions, so use them only as directed and never combine sedatives with alcohol.

Book an assessment when insomnia persists, disrupts daytime function, or makes driving unsafe. Seek prompt help for breathing pauses, severe mood change, unusual periods of very high energy with little need for sleep, or thoughts of self-harm. Urgent care is needed for confusion or an overdose.

What may be causing my sleep pattern? Is cognitive behavioural therapy for insomnia available? Could any medicine, supplement, pain, mood symptom, or breathing problem be involved?