What are the treatment options for insomnia?

Insomnia can involve difficulty falling asleep, staying asleep, or waking earlier than planned with daytime effects. Treatment looks at sleep patterns and possible contributors such as stress, low mood, pain, medication, caffeine, alcohol, shift work, or another sleep disorder.

Insomnia management commonly uses a consistent sleep routine and cognitive and behavioural techniques that change unhelpful sleep patterns. A mental health assessment may help when anxiety, depression, trauma, or persistent stress is involved. A sleep study may be considered when symptoms suggest breathing-related sleep disruption or another specific sleep condition.

Keep a regular wake time, use the bed for sleep rather than prolonged wakefulness, and get daylight and activity during the day. Reduce caffeine later in the day, avoid alcohol as a sleep aid, and dim stimulating screens before bed. If you remain awake, use a quiet activity in low light and return to bed when sleepy.

Keep a sleep diary for several days, recording bedtime, awakenings, naps, medicines, and daytime alertness. Share it at a consultation instead of relying on memory. Do not start or stop sleeping tablets without medical advice, particularly if you use sedatives or have breathing problems.

Arrange a clinical review when poor sleep persists, affects concentration or safety, or occurs with loud snoring, gasping, restless legs, pain, or mood changes. Seek urgent help if you feel at risk of harming yourself, cannot stay safe because of exhaustion, or develop severe confusion or unusual agitation.

Ask what may be driving your insomnia, whether structured insomnia management is suitable, and whether your medicines or health conditions affect sleep. Ask when a mental health assessment or sleep study would add useful information, and what treatment risks apply to you.