How to improve your sleep insomnia

Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.

You have insomnia if you regularly:

• find it hard to go to sleep
• wake up several times during the night
• lie awake at night
• wake up early and cannot go back to sleep
• still feel tired after waking up
• find it hard to nap during the day even though you’re tired
• feel tired and irritable during the day
• find it difficult to concentrate during the day because you’re tired

You can have these symptoms for months, sometimes years.

How you can treat insomnia yourself

Insomnia usually gets better by changing your sleeping habits.

Don’t

• do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
• do not eat a big meal late at night
• do not exercise at least 4 hours before bed
• do not watch television or use devices right before going to bed – the bright light makes you more awake
• do not nap during the day
• do not drive when you feel sleepy
• do not sleep in after a bad night’s sleep – stick to your regular sleeping hours instead

Treatment from a GP

GPs will look for any potential causes for your insomnia.

The most common cause of insomnia is stress, anxiety and depression, noise or other environmental issues and recreational medication such as coffee, alcohol or other drugs. Very rarely thyroid problems or other medical issues may be a problem

GPs now rarely prescribe sleeping pills to treat insomnia. Sleeping pills can have serious side effects and you can become dependent on them.

Sleeping pills are only prescribed for a few days, or weeks at the most, if:

• your insomnia is very bad
• other treatments have not worked

CBT (Cognitive behavioural therapy) for insomnia:

• CBT is recommended as a highly effective treatment for insomnia.
• We would recommend online CBT using www.sleepio.com
• You can also book a telephone appointment with our counsellors Mary or Siri or our Social Prescriber-Health Coach Katie to discuss your sleeping issues if you feel stress, anxiety or depression may be a cause of your sleeping problems. Simply call the practice and book with them directly, there is no need to speak to a Doctor beforehand.