Insomnia

What is it?

Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed. It affects around one in three people in the UK.

What are the symptoms?

You may find it difficult to fall asleep or you lie awake for long periods. You wake up several times and you feel tired and irritable the next day and have difficulty concentrating.

How much sleep do you need?

A normal amount of sleep for an adult is around seven to nine hours a night. Children and babies may sleep for much longer, whereas older people may sleep less. It’s good quality sleep that counts.

What causes insomnia?

Stress and anxiety; a poor sleeping environment such as an uncomfortable bed; lifestyle factors such as shift work, or drinking alcohol or caffeine before bed; depression; heart problems; some antidepressants.

What you can do

Set regular times for going to bed and waking up; take a warm bath and listen to calming music; using thick curtains, an eye mask and earplugs; avoiding caffeine, nicotine, alcohol, heavy meals and exercise before bed; don’t watch TV or use electronic devices before going to bed; write down your worries, and ideas about how to solve them, to help you forget about them until the morning.

When 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’s been a problem for a month.

Treatments for insomnia

Your GP will first try to identify and treat any underlying health condition, such as anxiety. A special type of cognitive behavioural therapy (CBT) designed for people with insomnia may be recommended. Prescription sleeping tablets are usually a last resort.