Insomnia

Key facts

Insomnia is difficulty falling asleep, staying asleep, or waking too early and not being able to get back to sleep. It is a common problem and can significantly affect how you function during the day.

Most often affects:WomenAdults over 60Shift workersPeople with mental health conditions

What commonly causes insomnia

• Stress and anxiety — racing thoughts at bedtime
• Poor sleep habits — irregular schedule, screens in bed
• Caffeine, alcohol, or nicotine — especially in the evening
• Depression or other mental health conditions
• Chronic pain or discomfort
• Medication side effects (steroids, antidepressants, beta-blockers)
• Sleep apnoea — snoring or breathing that stops and starts at night, leaving you tired in the day
• The menopause — night sweats and disturbed sleep
• An overactive thyroid or restless legs syndrome

What helps at home

• Only go to bed when you're sleepy — not at a fixed clock time
• Avoid all screens (phone, TV, laptop) for 1 hour before bed
• Keep your bedroom cool, dark and quiet — blackout curtains or an eye mask, and earplugs, can help
• Do not drink alcohol, tea or coffee — or smoke — in the 6 hours before bed
• Try a relaxing bedtime routine — warm bath, reading, gentle stretching
• If you can't sleep after 20 minutes, get up and do something calm, then return
• Get up at the same time every day, even after a bad night, and do not nap during the day

When to get help

These three levels are different. Getting the level right is the single most useful thing this page can do for you.

Questions people ask about insomnia

Reducing the chance of it coming back

• Go to bed and get up at roughly the same times, including at weekends
• Use your bed only for sleep and intimacy — not work or scrolling
• Get daylight exposure in the morning — it sets your circadian clock
• Exercise regularly during the day, but not in the 4 hours before bed