Ways to manage insomnia

Rather than trying to force sleep, focus on patterns that support sleep over time. A clinician can help distinguish short-term disruption from an ongoing sleep problem and discuss suitable treatment.

Insomnia can involve trouble falling asleep, waking repeatedly, waking earlier than intended or sleeping without feeling restored. Worrying about another difficult night can itself make bedtime feel more alert and tense.

A changed schedule, travel-related jet lag, pain, stimulants, alcohol, some medicines and emotional strain can all disturb sleep. Burnout, depression and generalised anxiety disorder may also affect sleep and deserve care in their own right.

Keep a consistent time to get up, including after a poor night, and seek daylight and gentle activity during the day when you can. Make the bedroom dark, quiet and comfortably cool, and reserve the bed for sleep and intimacy rather than scrolling or work.

Avoid caffeine late in the day and give yourself a wind-down period away from bright screens, demanding tasks and heavy meals. If you are awake for a while, get up and do a calm, low-light activity until you feel sleepy, then return to bed.

Keep a brief sleep diary noting bedtime, wake time, naps, caffeine, alcohol and symptoms. This gives a clinician useful clues and can reveal whether daytime sleepiness or difficulty concentrating is affecting daily safety.

Book a medical appointment when poor sleep continues, interferes with work, study or relationships, or leads to frequent daytime fatigue. Bring your sleep diary and a list of medicines, supplements and substances you use.

Seek urgent help if exhaustion makes you unsafe to drive or operate equipment, or if you have thoughts of harming yourself. Emergency care is appropriate for immediate danger.

Ask whether a health condition, mood symptoms, breathing changes during sleep or a medicine could be contributing. You can also ask about structured sleep-focused therapy, how to use any treatment safely and what changes would mean you should return sooner.