What should you know about mild insomnia?

You may take a long time to fall asleep, wake during the night, or wake earlier than planned. The result can be daytime sleepiness, irritability or difficulty concentrating. A temporary change can follow travel or jet lag, illness, a demanding period, caffeine, alcohol, pain or an irregular schedule. Ongoing sleep difficulty can also occur with anxiety, depression or burnout. Keeping a brief sleep diary can show patterns without making you monitor the clock all night.

Wake at a similar time each day and use daylight and gentle activity during the day. Keep the bedroom dark, quiet and comfortably cool. Start winding down before bed; dim screens and choose a calm activity. Avoid caffeine late in the day, heavy meals close to bedtime and using alcohol as a sleep aid. If you remain awake and alert, leave bed briefly for a quiet activity and return when sleepy. Do not drive when drowsy. A clinician can discuss cognitive behavioural treatment for insomnia and whether a medicine is appropriate.

Arrange a medical review if sleep problems keep affecting work, mood, concentration or safety, or if daytime sleepiness makes driving difficult. Seek urgent help for thoughts of self-harm, severe agitation, or several nights with little sleep alongside unusually high energy or risky behaviour. Mention loud snoring, choking awakenings, pain, restless legs or new medicines, since these can change the assessment.

Ask what may be disturbing your sleep, whether another condition or medicine is involved, and whether behavioural sleep therapy would suit you. Ask how long to keep a sleep diary and when to return if the plan is not helping.