Insomnia is when you have trouble falling asleep or staying asleep. It can make you feel tired, irritable, and affect your daily life. Most people have short-term insomnia at some point, but for some, it lasts longer.
Symptoms of Insomnia:
- Difficulty falling asleep.
- Waking up during the night or too early.
- Feeling tired and unrefreshed after sleep.
- Struggling to concentrate during the day.
- Feeling irritable or anxious.
NHS Information for Patients
The NHS website provides lots more Information on Insomnia
How much sleep you need
Everyone needs different amounts of sleep.
On average:
- adults need 7 to 9 hours
- children need 9 to 13 hours
- toddlers and babies need 12 to 17 hours
You probably do not get enough sleep if you’re constantly tired during the day.
Causes of Insomnia:
- Stress and anxiety – Worrying too much can make it hard to relax.
- Poor sleep habits – Using screens before bed, drinking caffeine, or eating late.
- Noise, light, or an uncomfortable bedroom – Your environment can affect sleep.
- Jet lag or shift work – A changing schedule can confuse your body clock.
- Medical conditions – Pain, breathing problems, or mental health issues can make sleeping difficult.
- Alcohol or caffeine – These can interfere with sleep quality.
- Drugs – certain drugs cause sleeping problems either directly or as side effects
How to Improve Sleep (Sleep Hygiene):
- Stick to a routine – Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine – Read a book, listen to calm music, or take a warm bath.
- Avoid screens before bed – The blue light from phones and TVs can keep your brain awake.
- Limit caffeine and alcohol – Avoid coffee, tea, and energy drinks in the evening.
- Exercise regularly – Being active during the day can help you sleep better at night.
- Make your bedroom sleep-friendly – Keep it dark, quiet, and cool. Use blackout curtains and earplugs if needed.
When to See a Doctor:
- Insomnia lasts more than 3 months and affects daily life.
- You feel very tired during the day.
- Sleep problems are linked to anxiety, depression, or another health condition.
A doctor may recommend cognitive behavioral therapy for insomnia (CBT-I), which helps change negative sleep habits. Sleeping pills are rarely prescribed, as they can have side effects and become addictive.
Final Tips:
Good sleep habits and a calm routine can improve sleep over time. If insomnia continues, talk to a doctor for further help.