Insomnia means regularly having difficulty falling asleep, staying asleep or getting restorative sleep, together with effects during the day. A few unsettled nights are common. Ongoing sleep problems deserve attention because fatigue can affect mood, concentration, work and driving safety.
Look for the reason, not only the symptom
Stress and changing routines can disturb sleep, but insomnia may also occur with pain, anxiety or depression, menopause, medicines, shift work or another sleep disorder. Loud snoring, gasping during sleep, restless legs or severe daytime sleepiness are reasons to speak with a GP.
Seek medical advice if poor sleep persists, causes significant distress or makes daily activities unsafe. Do not drive or operate machinery when sleepy.
Start with a steady sleep pattern
- Keep a consistent wake-up time, including after a poor night.
- Use the bed mainly for sleep, and leave it for a quiet activity if you remain wide awake.
- Keep the bedroom dark, quiet and comfortably cool.
- Limit caffeine later in the day and avoid relying on alcohol for sleep.
- Exercise regularly, allowing time to wind down before bed.
- Reduce bright screens and stimulating tasks in the hour before sleep.
Sleep hygiene helps create the right conditions, but it may not be enough for chronic insomnia.
Evidence-based treatment
Cognitive behavioural therapy for insomnia (CBT-I) is a recommended first-line treatment. It addresses habits, schedules and unhelpful beliefs that keep insomnia going. A GP, psychologist or sleep clinician can help identify suitable face-to-face or digital options.
Sleeping medicines may sometimes be used for a limited period, but they can cause side effects and are not a long-term solution for everyone. Discuss benefits, risks and withdrawal with the prescriber rather than changing them yourself.
Complementary care
Some people consider acupuncture, tai chi, qigong, breathing practice or meditation to support relaxation. These may sit alongside appropriate care, but should not be promoted as a cure for insomnia or a substitute for investigating an underlying problem.
Herbal products also require caution. “Natural” does not mean risk-free: herbs can cause side effects, interact with medicines or be unsuitable during pregnancy, breastfeeding, before surgery or with particular health conditions. Check with a doctor or pharmacist and tell every practitioner what you take.
Need help planning the next step? We can discuss whether acupuncture or Chinese medicine may be a suitable complement to the sleep care recommended by your GP or sleep professional.