Insomnia - NHS

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Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits. Check if you have insomnia. Skiptomaincontent Home HealthAtoZ Backto HealthAtoZ Insomnia Insomniameansyouregularlyhaveproblemssleeping.Itusuallygetsbetterbychangingyoursleepinghabits. Checkifyouhaveinsomnia Youhaveinsomniaifyouregularly:findithardtogotosleepwakeupseveraltimesduringthenightlieawakeatnightwakeupearlyandcannotgobacktosleepstillfeeltiredafterwakingupfindithardtonapduringthedayeventhoughyou'retiredfeeltiredandirritableduringthedayfinditdifficulttoconcentrateduringthedaybecauseyou'retiredIfyouhaveinsomniaforashorttime(lessthan3months)it’scalledshort-terminsomnia.Insomniathatlasts3monthsorlongeriscalledlong-terminsomnia. Howmuchsleepyouneed Everyoneneedsdifferentamountsofsleep.Onaverage:adultsneed7to9hourschildrenneed9to13hourstoddlersandbabiesneed12to17hoursYouprobablydonotgetenoughsleepifyou'reconstantlytiredduringtheday. Whatcausesinsomnia Themostcommoncausesare:stress,anxietyordepressionnoisearoomthat'stoohotorcolduncomfortablebedsalcohol,caffeineornicotinerecreationaldrugslikecocaineorecstasyjetlagshiftwork Conditionsandotherthingsthatcancauseinsomnia Conditionsandmedicinesthatcancauseinsomnia:mentalhealthconditions,suchasschizophreniaorbipolardisorderAlzheimer'sdiseaseorParkinson'sdiseaserestlesslegssyndromeoveractivethyroidmenopauseManymedicinesfortheseillnessescanalsocauseinsomnia.Thingsthatkeepyoufromgettingagoodnight'ssleep:long-termpainsleepwalkingsnoringorinterruptedbreathingwhilesleeping(sleepapnoea)suddenlyfallingasleepanywhere(narcolepsy)nightmaresornightterrors(childrencanhavethese) Howyoucantreatinsomniayourself Insomniausuallygetsbetterbychangingyoursleepinghabits. Do gotobedandwakeupatthesametimeeveryday relaxatleast1hourbeforebed,forexample,takeabathorreadabook makesureyourbedroomisdarkandquiet–usecurtains,blinds,aneyemaskorearplugsifneeded exerciseregularlyduringtheday makesureyourmattress,pillowsandcoversarecomfortable Don’t donotsmokeordrinkalcohol,teaorcoffeeatleast6hoursbeforegoingtobed donoteatabigmeallateatnight donotexerciseatleast4hoursbeforebed donotwatchtelevisionorusedevices,likesmartphones,rightbeforegoingtobed,becausethebrightlightmakesyoumoreawake donotnapduringtheday donotdrivewhenyoufeelsleepy donotsleepinafterabadnight'ssleepandsticktoyourregularsleepinghoursinstead Howapharmacistcanhelpwithinsomnia Youcanbuytabletsorliquids(sometimescalledsleepingaids)fromapharmacythatmayhelpyousleepbetter.Somecontainnaturalingredients(valerian,lavenderormelatonin)whileothers,likeNytol,areanantihistamine.Theycannotcureinsomniabutmayhelpyousleepbetterfor1to2weeks.Theyshouldnotbetakenforanylonger.Someoftheseproductscanhavesideeffects,forinstance,theymaymakeyoudrowsy.Thiscouldmakeitdifficultforyoutodocertainthingslikedrive.Checkwithyourdoctorbeforetakinganythingforyoursleepproblems. Non-urgentadvice:SeeaGPif: changingyoursleepinghabitshasnotworkedyouhavehadtroublesleepingformonthsyourinsomniaisaffectingyourdailylifeinawaythatmakesithardforyoutocope TreatmentfromaGP AGPwilltrytofindoutwhat'scausingyourinsomniasoyougettherighttreatment.Sometimesyou'llbereferredtoatherapistforcognitivebehaviouraltherapy(CBT).Thiscanhelpyouchangethethoughtsandbehavioursthatkeepyoufromsleeping.Youmaybereferredtoasleepclinicifyouhavesymptomsofanothersleepdisordersuchassleepapnoea.GPsnowrarelyprescribesleepingpillstotreatinsomnia.Sleepingpillscanhaveserioussideeffectsandyoucanbecomedependentonthem.Sleepingpillsareonlyprescribedforafewdays,orweeksatthemost,if:yourinsomniaisverybadothertreatmentshavenotworked Pagelastreviewed:12March2021 Nextreviewdue:12March2024

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