Insomnia
Sources consulted
This article is original patient-education content.
- WHO—Health topics A–Z(2024)
- NHS—Health A to Z(2024)
- CDC—Health topics(2024)
Based on international clinical guidelines
Overview
Insomnia is a sleep problem where you have trouble falling asleep, staying asleep, or waking up too early and not being able to get back to sleep. It can make you feel tired, irritable, and affect your daily life.
Key facts
- Insomnia can be short-term (lasting a few days or weeks) or long-term (lasting a month or more).
- It is one of the most common sleep problems worldwide.
- Good sleep habits and talking to a doctor can often help improve insomnia.
Yes, insomnia is very common. About 1 in 3 adults will have some trouble sleeping at some point in their lives.
Insomnia can affect people of all ages, but it is more common in women, older adults, and people with stress or certain health conditions.
Symptoms
- If you or someone else is having thoughts of harming themselves or others, call your local emergency number immediately.
- ⚠If insomnia is causing severe distress or is combined with symptoms like chest pain, shortness of breath, or a racing heart, seek same-day medical care.
Common symptoms
- Difficulty falling asleep at night
- Waking up often during the night
- Waking up too early and not being able to get back to sleep
- Feeling tired or drowsy during the day
- Irritability, mood swings, or anxiety
- Trouble concentrating or remembering things
Symptoms in children
- Trouble falling asleep or staying asleep
- Frequent waking during the night
- Restless sleep or nightmares
- Daytime sleepiness, crankiness, or hyperactivity
- Difficulty paying attention in school
Symptoms in older adults
- Longer time to fall asleep
- Waking up often during the night
- Waking up very early and not being able to sleep again
- Daytime fatigue and napping
- Increased risk of falls or accidents due to tiredness
Causes
Main causes
- Stress from work, school, or personal life
- Poor sleep habits, such as irregular bedtime or using screens before bed
- Mental health conditions like anxiety or depression
- Physical health issues like chronic pain, asthma, or an overactive thyroid
- Certain medications or substances like caffeine, nicotine, or alcohol
Risk factors
- Being female (hormonal changes during menstruation, pregnancy, or menopause can affect sleep)
- Age over 60
- Having a family history of insomnia or sleep problems
- Working night shifts or irregular hours
- Experiencing major life changes or trauma
When to see a doctor
See a doctor urgently if:
- If insomnia is linked to thoughts of self-harm or suicide, get emergency help immediately.
- If you have severe chest pain, shortness of breath, or a very fast heartbeat along with sleeplessness.
Book a routine appointment if:
- If poor sleep has lasted for more than 2 weeks and affects your daily life.
- If you rely on over-the-counter sleep aids frequently.
- If you have other symptoms like loud snoring, gasping during sleep, or extreme daytime sleepiness.
Diagnosis
Your healthcare provider will ask about your sleep habits, medical history, and any factors that may be affecting your sleep. They may also ask you to keep a sleep diary for a week or two.
Tests that may be done
- Sleep diary (recording when you sleep and wake)
- Questionnaires about your sleep quality and daytime symptoms
- Sometimes a sleep study (polysomnography) if other sleep disorders are suspected
What to expect at your appointment
The doctor will listen to your concerns and ask questions. They may also check for underlying health conditions. There are no painful tests. The goal is to understand the cause and find ways to help you sleep better.
Treatment
Treatment for insomnia starts with improving sleep habits and addressing any underlying causes. In some cases, therapy or medication may be recommended. The best approach depends on your specific situation and should be discussed with a healthcare provider.
Self-care at home
- Keep a consistent sleep schedule – go to bed and wake up at the same time every day.
- Create a relaxing bedtime routine: read a book, take a warm bath, or listen to calm music.
- Avoid screens (phones, tablets, TV) for at least 30-60 minutes before bed.
- Make your bedroom cool, dark, and quiet.
- Avoid large meals, caffeine, and alcohol close to bedtime.
- Get regular physical activity during the day.
- Manage stress with deep breathing, meditation, or journaling.
Medical treatments
Doctors may recommend cognitive behavioral therapy for insomnia (CBT-I), which helps change thoughts and behaviors that affect sleep. In some cases, a doctor might prescribe sleep medicines for a short time. Always follow your doctor's advice and never take over-the-counter or prescription sleep aids without professional guidance.
Living with this condition
Living with insomnia means finding a balance that works for you. Be patient with yourself. Some days will be harder than others. Focus on building healthy routines and seeking support when needed.
Lifestyle tips
- Stick to a regular sleep-wake cycle, even on weekends.
- Use the bedroom only for sleep and intimacy – not for work or watching TV.
- If you can't sleep after 20 minutes, get up and do something quiet until you feel sleepy.
- Limit naps to 20-30 minutes early in the day.
Diet and exercise
Eating a balanced diet and being physically active during the day can improve sleep quality. Avoid heavy meals, spicy foods, or too much liquid right before bed. Try to finish exercise at least a few hours before bedtime.
Mental health and emotional wellbeing
Chronic insomnia can increase stress, anxiety, and depression. It can make it harder to cope with daily emotions. It's important to talk about your feelings with a healthcare provider or a trusted person. If you feel overwhelmed, reach out for mental health support. You are not alone.
Prevention
Not all insomnia can be prevented, but practicing good sleep hygiene can reduce your risk. Managing stress, keeping a consistent routine, and treating mental health conditions early can also help.
Complications
If left untreated
- Ongoing daytime fatigue and reduced quality of life
- Higher risk of accidents (like falls or car crashes) due to sleepiness
- Worsening of mental health conditions like depression or anxiety
- Weakened immune system and increased risk of chronic diseases such as high blood pressure or diabetes
Long-term outlook
With proper support and self-care, most people with insomnia can improve their sleep. Therapy, healthy habits, and sometimes medical help can make a big difference. It takes time, but many people find relief and regain restful sleep.
Find support
International organisations
Local organisations
- NHS Insomnia ↗ · United Kingdom
Helplines
External links open third-party websites. Ruqelo Health is not responsible for external content. Listing an organisation does not imply endorsement.
Always verify with your doctor
Health guidelines vary by country and region. The information in this article is based on international clinical guidelines but may not reflect the specific guidelines, medications, or practices in your country. Always discuss your health concerns with your own doctor or healthcare provider, and refer to your local national health guidelines where available.
Important notice This information is for educational purposes only. It does not replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider about your specific situation. If you are experiencing a medical emergency, call your local emergency services immediately.