Prescription sleeping tablets are usually only considered as a last resort and should be used for only a few days or weeks at a time. It's usually the first treatment recommended and can help lead to long-term improvement of your sleep. This is a type of talking therapy that aims to help you avoid the thoughts and behaviours affecting your sleep. In some cases, a special type of cognitive behavioural therapy (CBT) designed for people with insomnia (CBT-I) may be recommended. They'll probably also discuss things you can do at home that may help to improve your sleep. Your GP will first try to identify and treat any underlying health condition, such as anxiety, that may be causing your sleep problems. Your GP may suggest keeping a sleep diary for a couple of weeks to help them gain a better understanding of your sleep patterns.Įach day, make a note of things such as the time you went to bed and woke up, how long it took you to fall asleep, and the number of times you woke up during the night. They will also check your medical history for any illness or medication that may be contributing to your insomnia. Your GP may ask you about your sleeping routines, your daily alcohol and caffeine consumption, and your general lifestyle habits, such as diet and exercise. Make an appointment to see your GP if you're finding it difficult to get to sleep or stay asleep and it's affecting your daily life – particularly if it has been a problem for a month or more and the above measures have not helped. Read more self-help tips for insomnia When to see your GP Some people find over-the-counter sleeping tablets helpful, but they don't address the underlying problem and can have troublesome side effects. 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.
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not watching TV or using phones, tablets or computers shortly before going to bed.avoiding caffeine, nicotine, alcohol, heavy meals and exercise for a few hours before going to bed.using thick curtains or blinds, an eye mask and earplugs to stop you being woken up by light and noise.relaxing before bed time – try taking a warm bath or listening to calming music.setting regular times for going to bed and waking up.There are a number of things you can try to help yourself get a good night's sleep if you have insomnia. Read more about the causes of insomnia What you can do about it certain medicines – such as some antidepressants, epilepsy medicines and steroid medication.physical health conditions – such as heart problems, other sleep disorders and long-term pain.mental health conditions – such as depression and schizophrenia.lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed.
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.
Persistent insomnia can have a significant impact on your quality of life. 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. feel tired and irritable during the day and have difficulty concentrating.find it hard to nap during the day, despite feeling tired.wake up early in the morning and not be able to get back to sleep.
It's a common problem thought to regularly affect around one in every three people in the UK, and is particularly common in elderly people. Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning.
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