Remedies for sleeplessness

Trouble sleeping may follow stress, burnout, depression, generalised anxiety disorder, travel across time zones or a change in routine. Acid reflux, an overactive thyroid and obstructive sleep apnoea can also disturb sleep. Notice whether the problem is falling asleep, waking often, waking too early, loud snoring or daytime exhaustion; those details guide assessment.

Wake at a consistent time and get daylight and movement during the day. Keep the bedroom cool, dark and quiet; reduce caffeine late in the day and avoid alcohol as a sleep aid. Use the bed for sleep, and if you remain awake and alert, move briefly to a dim room before returning when sleepy. Keep a simple sleep diary and review medicines with a clinician rather than starting sedatives on your own.

Arrange a medical review when sleeplessness persists, harms concentration or mood, or comes with loud snoring, choking during sleep, reflux, marked worry or symptoms of depression. Seek urgent help if you feel unsafe, have thoughts of self-harm, or go with very little sleep while feeling unusually energised, impulsive or disconnected from reality.

Ask whether a condition or medicine is disrupting sleep, whether cognitive behavioural therapy for insomnia may help, and how to use any sleep treatment safely.