What causes insomnia?

Common causes include stress and worry, an irregular routine, an uncomfortable sleep environment, too much caffeine or alcohol, screen use late at night, and shift work. It can also be linked to low mood, anxiety, or other health conditions.

How much sleep do I actually need?

Most adults need around 7 to 9 hours, but this varies between people. What matters most is whether you feel rested and able to function. Worrying about hitting an exact number can itself make sleep harder.

What is the best way to improve my sleep?

Keep regular sleep and wake times, wind down before bed, keep the bedroom dark, cool and quiet, limit caffeine and alcohol (especially later in the day), and avoid screens close to bedtime. These habits, often called sleep hygiene, help most people.

Are sleeping tablets a good idea?

Sleeping tablets are generally only used short term and with caution, because they can cause side effects and dependence. A GP will usually suggest improving sleep habits first, and there is an effective talking therapy (CBT for insomnia) for longer-term problems.

Insomnia | HealthAnswers

Quick answer

What is insomnia?

Insomnia means regularly having trouble falling asleep, staying asleep, or waking too early and not feeling rested. It is very common and often linked to stress, routine or lifestyle. Most cases improve by changing sleep habits, and a GP can help if poor sleep persists.

What is insomnia?

Insomnia means regularly having trouble sleeping — finding it hard to fall asleep, waking during the night, waking too early, or not feeling refreshed even after a full night. It is very common, and for many people it comes and goes during stressful periods.

What it can look like

You might have insomnia if you often:

lie awake for a long time before falling asleep
wake several times in the night
wake very early and cannot get back to sleep
feel tired, irritable and unfocused during the day

Common causes

Insomnia is frequently linked to stress, worry or an irregular routine. Other contributors include caffeine and alcohol, late screen use, an uncomfortable bedroom, shift work, and underlying issues such as low mood, anxiety or pain. Often it is a mix of factors.

What helps

Most insomnia improves with better sleep habits (“sleep hygiene”):

keep consistent sleep and wake times, including at weekends
have a relaxing wind-down routine before bed
keep the bedroom dark, quiet, cool and comfortable
limit caffeine and alcohol, especially later in the day
avoid screens for a while before sleep
get up if you cannot sleep, and return when drowsy

When to see a GP

If poor sleep has gone on for months, is affecting your daily life, or self-help has not helped, see a GP. They can check for underlying causes and may recommend a talking therapy designed specifically for insomnia (CBT for insomnia), which works well for long-term sleep problems.

Common questions

What causes insomnia?: Common causes include stress and worry, an irregular routine, an uncomfortable sleep environment, too much caffeine or alcohol, screen use late at night, and shift work. It can also be linked to low mood, anxiety, or other health conditions.
How much sleep do I actually need?: Most adults need around 7 to 9 hours, but this varies between people. What matters most is whether you feel rested and able to function. Worrying about hitting an exact number can itself make sleep harder.
What is the best way to improve my sleep?: Keep regular sleep and wake times, wind down before bed, keep the bedroom dark, cool and quiet, limit caffeine and alcohol (especially later in the day), and avoid screens close to bedtime. These habits, often called sleep hygiene, help most people.
Are sleeping tablets a good idea?: Sleeping tablets are generally only used short term and with caution, because they can cause side effects and dependence. A GP will usually suggest improving sleep habits first, and there is an effective talking therapy (CBT for insomnia) for longer-term problems.

Sources

NHS — Insomnia