Insomnia

Symptoms

You have insomnia if you regularly:

• find it hard to go to sleep
• wake up several times during the night
• lie awake at night
• wake up early and cannot go back to sleep
• still feel tired after waking up
• find it hard to nap during the day even though you're tired
• feel tired and irritable during the day
• find it difficult to concentrate during the day because you're tired

If you have insomnia for a short time (less than 3 months) it's called short-term insomnia. Insomnia that lasts 3 months or longer is called long-term insomnia.

Causes

The most common causes of insomnia are:

• stress, anxiety or depression
• noise
• a room that's too hot or cold
• uncomfortable beds
• alcohol, caffeine or nicotine
• illegal drugs like cocaine or ecstasy
• jet lag

• shift work
  

Treatment Options

A GP will try to find out what's causing your insomnia so you get the right treatment.

Sometimes you'll be offered cognitive behavioural therapy (CBT). This may be face-to-face with a therapist, or through an online self-help programme.

This can help you change the thoughts and behaviours that keep you from sleeping.

You may be referred to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea.

Sleeping pills are only prescribed for a few days, or weeks at the most, if:

• your insomnia is very bad

• other treatments have not worked

Prevention Tips

Insomnia usually gets better by changing your sleeping habits.

Do:

• go to bed and wake up at the same time every day
• relax at least 1 hour before bed, for example, take a bath or read a book
• make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
• exercise regularly during the day
• make sure your mattress, pillows and covers are comfortable

Do not:

• do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
• do not eat a big meal late at night
• do not exercise at least 4 hours before bed
• do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
• do not nap during the day
• do not drive when you feel sleepy

• do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead

When To See A Doctor

See a GP if:

• changing your sleeping habits has not helped your insomnia
• you've had trouble sleeping for months
• your insomnia is affecting your daily life in a way that makes it hard for you to cope