Insomnia

What is insomnia?

Insomnia means you regularly have trouble sleeping. It's very common and usually gets better when you change your bedtime habits.

You might have insomnia if you often:

• Find it hard to fall asleep
• Wake up many times during the night
• Lie awake for hours
• Wake up too early and can't get back to sleep
• Still feel tired when you wake up
• Can't nap during the day even though you're exhausted
• Feel tired, grumpy, or find it hard to concentrate during the day

If these problems last less than 3 months, it's called short-term insomnia. If it goes on for 3 months or longer, it's called long-term insomnia.

How much sleep do you need?

Everyone is different, but on average:

• Adults need 7 to 9 hours
• Children need 9 to 13 hours
• Toddlers and babies need 12 to 17 hours

If you're constantly tired during the day, you probably aren't getting enough sleep.

What causes sleep problems?

The most common reasons people can't sleep well include:

• Stress, worry, or feeling down
• Noise
• A bedroom that's too hot or cold
• Uncomfortable bed
• Drinking alcohol, caffeine, or smoking
• Taking illegal drugs
• Jet lag or shift work

Some health conditions can also affect sleep, such as:

• Mental health problems
• Long-term pain
• Overactive thyroid
• Menopause
• Certain medicines

How to help yourself sleep better

Things to try:

• Go to bed and wake up at the same time every day
• Relax for at least 1 hour before bed (have a bath or read a book)
• Make your bedroom dark and quiet - use curtains, eye masks, or ear plugs if needed
• Exercise regularly during the day
• Make sure your mattress, pillows, and bedding are comfortable

Things to avoid:

• Don't smoke or drink alcohol, tea, or coffee for at least 6 hours before bed
• Don't eat big meals late at night
• Don't exercise within 4 hours of bedtime
• Don't watch TV or use phones right before bed - the blue light keeps you awake
• Don't nap during the day
• Don't sleep in after a bad night - stick to your usual bedtime routine

Getting help from a pharmacist

Your pharmacist can sell you sleep aids that might help for 1 to 2 weeks. These contain natural ingredients like valerian or antihistamines. They can't cure insomnia but might help short-term.

Important: These can make you drowsy and affect your ability to drive safely. Always check with your doctor before taking sleep aids.

When to speak to your GP

See your GP if:

• Changing your sleep habits hasn't helped
• You've had trouble sleeping for months
• Your sleep problems are making daily life very difficult

Your GP will try to find out what's causing your sleep problems. They might offer talking therapy (CBT) to help change thoughts and behaviours that stop you sleeping.

GPs rarely prescribe sleeping pills now because they can have serious side effects and you can become dependent on them.

Red flag: Don't drive when you feel sleepy - this is dangerous for you and others.

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Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.