What should you know about effective treatment for insomnia?

Insomnia can mean difficulty falling asleep, waking repeatedly, or waking earlier than intended and struggling to return to sleep. Stress, burnout, depression, generalised anxiety disorder, jet lag, pain, caffeine, alcohol, shift work, and an irregular schedule can all disturb sleep.

Daytime sleepiness and difficulty concentrating may follow a run of poor nights. Sleeping tablets are not a complete solution for every person: some can cause next-day drowsiness, dependence, or interactions with other medicines. A clinician can look for an underlying sleep or health problem.

Keep a steady wake time, including after a poor night, and use the bed mainly for sleep. Dim bright screens and stimulating activity before bedtime, keep the room quiet and cool, and avoid caffeine late in the day. If you remain awake for a long time, move briefly to a calm activity in low light and return when sleepy.

A sleep diary can show patterns involving naps, worries, medicines, and alcohol. Cognitive behavioural therapy for insomnia can teach ways to change unhelpful sleep thoughts and routines. Do not start, stop, or combine sleep medicines or supplements without checking their suitability.

Arrange a medical review when poor sleep persists, affects work or driving, or comes with marked daytime sleepiness, low mood, panic, or difficulty concentrating. Seek urgent help for thoughts of self-harm, severe confusion, or several nights with unusually high energy and little need for sleep.

What may be maintaining my insomnia? Would cognitive behavioural therapy be suitable? Could another medicine, mood problem, breathing problem, or schedule be affecting my sleep? Is any sleep aid safe with my other medicines?