What are the first signs of insomnia?

Insomnia is a pattern of inadequate or unrefreshing sleep despite having a suitable opportunity to rest. You may spend a long time trying to fall asleep, wake repeatedly, or wake earlier than planned and fail to return to sleep. The next day can bring fatigue, daytime sleepiness, irritability, headache, low motivation, or difficulty concentrating. Feeling anxious about sleep can keep the cycle going. Jet lag, pain, medicines, shift work, alcohol, stress, and another sleep or health condition may contribute.

Keep a steady wake time and use the bed mainly for sleep. Allow a quiet wind-down period, keep the bedroom dark and comfortable, and limit late caffeine, nicotine, alcohol, and heavy meals. If you cannot sleep, leave the bed briefly for a calm activity and return when sleepy. Record sleep, naps, medicines, and daytime effects for a short period. A clinician can help identify triggers and discuss structured treatment when sleep difficulty persists.

Arrange an appointment when sleep difficulty is persistent, affects work or relationships, or leads to unsafe daytime sleepiness. Seek prompt help if you have thoughts of harming yourself, severe mood changes, breathing pauses during sleep, or episodes of falling asleep while driving. Do not drive when dangerously sleepy.

Ask what might be disturbing your sleep, whether medicines or anxiety are involved, whether another sleep condition should be considered, and which sleep programme or behavioural approach fits you. Ask how to manage daytime sleepiness safely while the cause is assessed.