Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.
Check if you have insomnia
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 can't 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 are tired
How much sleep you need?
Everyone needs different amounts of sleep. On average we need:
- adults – 7 to 9 hours
- children – 9 to 13 hours
- toddlers and babies – 12 to 17 hours
You probably do not get enough sleep if you're constantly tired during the day.
What causes insomnia?
The most common causes are:
- stress, anxiety or depression
noise
a room that's too hot or cold
uncomfortable beds
alcohol, caffeine or nicotine
recreational drugs like cocaine or ecstasy
jet lag
shift work
Illnesses and medications that can cause insomnia:
mental health conditions such as schizophrenia or bipolar disorder
Alzheimer's disease or Parkinson's disease
Many medications for these illnesses can also cause insomnia.
Things that keep you from getting a good night's sleep:
long-term pain
sleepwalking
nightmares or night terrors – children can suffer from these
How you can treat insomnia yourself?
Insomnia usually gets better by changing your sleeping habits.
Do:
go to bed and wake up at the same time every day – only go to bed when you feel tired
relax at least 1 hour before bed – for example, take a bath or read a book
make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs
exercise regularly during the day
make sure your mattress, pillows and covers are comfortable
Don't:
smoke, or drink alcohol, tea or coffee at least 6 hours before going to bed
eat a big meal late at night
exercise at least 4 hours before bed
watch television or use devices right before going to bed – the bright light makes you more awake
nap during the day
drive when you feel sleepy
sleep in after a bad night's sleep – stick to your regular sleeping hours instead
How a pharmacist can help with insomnia?
You can get sleeping aids from a pharmacy. However, they won't get rid of your insomnia and they have many side effects. Sleeping aids can often make you drowsy the next day. You might find it hard to get things done. You should not drive the day after taking them.
You should see your GP/ doctor if:
changing your sleeping habits has not worked
you have had trouble sleeping for months
our insomnia is affecting your daily life in a way that makes it hard for you to cope
Treatment from your GP/doctor
Your GP will try to find out what's causing your insomnia so you get the right treatment. Sometimes you will be referred to a therapist for cognitive behavioural therapy. This can help you change the thoughts and behaviours that keep you from sleeping.
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:
