Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next
morning. It's a common problem thought to regularly affect around one in every three people in the
UK, and is particularly common in elderly people.
If you have insomnia, you may:
- Find it difficult to fall asleep.
- Lie awake for long periods at night.
- Wake up several times during the night.
- Wake up early in the morning and not be able to get back to sleep.
- Not feel refreshed when you get up.
- Find it hard to nap during the day, despite feeling tired.
- Feel tired and irritable during the day and have difficulty concentrating.
Occasional episodes of insomnia may come and go without causing any serious problems, but for some
people it can last for months or even years at a time.
Persistent insomnia can have a significant impact on your quality of life. It can limit what you're
able to do during the day, affect your mood, and lead to relationship problems with friends, family
and colleagues.
Self-help tips:
Insomnia can often be improved by changing your daytime and bedtime habits or by improving your
bedroom environment.
Making small changes may help you to get a good night's sleep. Try some of the methods below for a
few weeks to see if they help.
See your GP if you're still having difficulty getting to sleep after trying these techniques.
Daytime habits:
- Set a specific time for getting up each day. Try to stick to this time, seven days a week, even
if you feel you haven't had enough sleep. This should help you sleep better at night.
- Don't take a nap during the day.
- Take daily exercise, such as 30 minutes walking or cycling. But don't exercise for at least four
hours before going to bed, because this may make it more difficult to fall asleep.
Bedtime habits:
- Stop drinking tea and coffee for a few hours before bedtime.
- Avoid drinking alcohol and smoking, particularly shortly before going to bed.
- Don't eat a big meal just before bedtime.
- Only go to bed when you're feeling tired. If necessary, go to bed later than usual if it means
you might be able to fall asleep more quickly.
- Don't use back-lit devices shortly before going to bed, including televisions, phones, tablets
and computers.
- Try to create a relaxing bedtime routine, such as taking a bath, listening to soft music, and
drinking a warm, milky drink every night. These activities will be associated with sleep and
will cause drowsiness.
- Avoid regularly using over-the-counter sleeping tablets. It is not clear how effective these
are, they don't tackle the underlying problem, and have potential side effects. Read more about
treatments for insomnia.
- Don't lie in bed feeling anxious about lack of sleep. Instead, get up, go to another room for
about 20 minutes and do something else, such as reading or listening to soft music, before
trying again.
- Avoid watching the clock because it will only make you anxious about how long it's taking you to
fall asleep.
- Write a list of your worries and any ideas to solve them before going to bed. This may help you
forget about them until the morning.
Bedtime environment:
- Use thick blinds or curtains or wear an eye mask if the early morning sunlight or bright street
lamps affect your sleep.
- Make sure your bedroom is at a comfortable temperature for sleeping.
- Wear ear plugs if noise is a problem.
- Don't use your bedroom for anything other than sleeping or sex. Avoid watching television,
making phone calls, eating or working while you're in bed.
- Make sure your mattress is comfortable and that you have a pillow you like, as well as adequate
bedding for the time of year.
When to see your GP:
Make an appointment to see your GP if you're finding it difficult to get to sleep or stay asleep and
it's affecting your daily life – particularly if it has been a problem for a month or more and the
above measures have not helped.
Your GP may ask you about your sleeping routines, your daily alcohol and caffeine consumption, and
your general lifestyle habits, such as diet and exercise.
They will also check your medical history for any illness or medication that may be contributing to
your insomnia.
Your GP may suggest keeping a sleep diary for a couple of weeks to help them gain a better
understanding of your sleep patterns.
Each day, make a note of things such as the time you went to bed and woke up, how long it took you to
fall asleep, and the number of times you woke up during the night.