Insomnia is the difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning
Causes
It's not always clear what triggers insomnia, but it's often associated with:
• stress and anxiety
• a poor sleeping environment – such as an uncomfortable bed, or a bedroom that's too bright, noisy,too hot or too cold
• lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed
• mental health conditions – such as depression and schizophrenia
• physical health conditions – such as heart problems, other sleep disorders and long-term pain
• certain medicines – such as some antidepressants, epilepsy medicines and steroid medication
Symptoms
• find it difficult to fall asleep
• lie awake for long periods at night
• wake up several times during the night
• wake up early in the morning and not be able to get back to sleep
• not feel refreshed when you get up
• find it hard to nap during the day, despite feeling tired
• feel tired and irritable during the day and have difficulty concentrating
Occasional episodes of insomnia may come and go without causing any serious problems, but for some people it can last for months or even years at a time.
Persistent insomnia can have a significant impact on your quality of life. It can limit what you're able to do during the day, affect your mood, and lead to relationship problems with friends, family and colleagues.
Treatments
Your GP will first try to identify and treat any underlying health condition, such as anxiety, that may be causing your sleep problems.
They'll probably also discuss things you can do at home that may help to improve your sleep.
In some cases, a special type of cognitive behavioral therapy (CBT) designed for people with insomnia (CBT-I) may be recommended.
Prevention
There are a number of things you can try to help yourself get a good night's sleep if you have insomnia.
These include:
• setting regular times for going to bed and waking up
• relaxing before bed time – try taking a warm bath or listening to calming music
• using thick curtains or blinds, an eye mask and earplugs to stop you being woken up by light and noise
• avoiding caffeine, nicotine, alcohol, heavy meals and exercise for a few hours before going to bed
• not watching TV or using phones, tablets or computers shortly before going to bed
• not napping during the day
• writing a list of your worries, and any ideas about how to solve them, before going to bed to help you forget about them until the morning
