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Insomnia

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 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

If you have insomnia for a short time (less than 3 months) it’s called short-term insomnia. Insomnia that lasts 3 months or longer is called long-term insomnia.

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

How you can treat insomnia yourself

Insomnia usually gets better by changing your sleeping habits.

  • go to bed and wake up at the same time every day

  • 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 curtains, blinds, an eye mask or ear plugs if needed

  • exercise regularly during the day

  • make sure your mattress, pillows and covers are comfortable

  • 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, like smartphones, right before going to bed, because 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 and stick to your regular sleeping hours instead

Treatment from a GP

A GP will try to find out what's causing your insomnia so you get the right treatment.

Sometimes you'll be referred to a therapist for cognitive behavioural therapy (CBT).

This can help you change the thoughts and behaviours that keep you from sleeping.

You may be referred to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea.

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

Symptoms of insomnia include finding it hard to fall asleep, waking up several times during the night and feeling tired during the day.

You can help improve insomnia by making changes to your sleep habits, such as having a bedtime routine and not eating or drinking shortly before bed.

Common causes of insomnia include stress, anxiety, too much noise at night, your bedroom being too hot or cold and drinks containing caffeine.

Related links

Insomnia

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7,453 public posts

Insomnia

The question I have is this, what can I do about the Insomnia and palpitations? I will need a regular sleeping tablet or something? Does anyone know if there are 'safe' sleeping tablets to take for Insomnia?
The question I have is this, what can I do about the Insomnia and palpitations? I will need a regular sleeping tablet or something? Does anyone know if there are 'safe' sleeping tablets to take for Insomnia?
GaryHB profile image
GaryHB
in Restless Legs Syndrome
1 month ago

insomnia

insomnia I started with insomnia after mitral valve repair 22 years ago . Flecanide and amioderone caused horrific nightmares. I am on Apixaban , Digoxin and Losartan ., I have been for years. But for all those years I have never slept through the night.
insomnia I started with insomnia after mitral valve repair 22 years ago . Flecanide and amioderone caused horrific nightmares. I am on Apixaban , Digoxin and Losartan ., I have been for years. But for all those years I have never slept through the night.
Luludean profile image
Luludean
in Restless Legs Syndrome
2 months ago

Insomnia query?

The Kratom works really well - but I am struggling with bad insomnia on and off. Some nights I am awake from 11pm to 4am - its exhausting. Does anyone know if Kratom can cause insomnia or if this is likely to be Tramadol withdrawals? If it is Tramadol withdrawals, how long do they go on for?
The Kratom works really well - but I am struggling with bad insomnia on and off. Some nights I am awake from 11pm to 4am - its exhausting. Does anyone know if Kratom can cause insomnia or if this is likely to be Tramadol withdrawals? If it is Tramadol withdrawals, how long do they go on for?
GaryHB profile image
GaryHB
in Restless Legs Syndrome
3 months ago
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Zandopa and insomnia?

Has anyone found that zandopa causes insomnia, more so than prescription carbidopa levodopa or other forms of Mucuna?I have only tried zandopa a few times, but it seems that both times I had some wicked insomnia.
Has anyone found that zandopa causes insomnia, more so than prescription carbidopa levodopa or other forms of Mucuna?I have only tried zandopa a few times, but it seems that both times I had some wicked insomnia.
Fireside15 profile image
Fireside15
in Cure Parkinson's
25 days ago

Neupro and insomnia

But, I have had other sleep problems as I suffer from insomnia, i.e. difficulty falling asleep. Commonly, this can be a side effect of Neupro. I occasionally take sleeping pills (Stilnoct), but it usually doesn't work, and I don't want to end up addicted.
But, I have had other sleep problems as I suffer from insomnia, i.e. difficulty falling asleep. Commonly, this can be a side effect of Neupro. I occasionally take sleeping pills (Stilnoct), but it usually doesn't work, and I don't want to end up addicted.
tomashagg profile image
tomashagg
in Restless Legs Syndrome
2 months ago

insomnia and heart medication

I’ve had chronic insomnia for weeks: I fall asleep fairly easily but wake up at around 3:00 AM.
I’ve had chronic insomnia for weeks: I fall asleep fairly easily but wake up at around 3:00 AM.
Pacific profile image
Pacific
in AF Association
2 months ago

Loprazolam and RLS

Does anybody have any experience of taking Loprazolam for RLS/Insomnia. Husband prescribed it today. 4 days into using Buprenorphine patch and Gabapentin and no change in severe RLS. GP thinks this may help with the not sleeping. Thanks for any answers.
Does anybody have any experience of taking Loprazolam for RLS/Insomnia. Husband prescribed it today. 4 days into using Buprenorphine patch and Gabapentin and no change in severe RLS. GP thinks this may help with the not sleeping. Thanks for any answers.
Ephemera profile image
Ephemera
in Restless Legs Syndrome
1 month ago

insomnia

I need some one who is taking CBD for insomnia with success to share the brand of CBD he is taking with me. From my past posts you may be familiar with my oxycodone-induced insomnia. The Hempland USA Cannabitol has lost effect after 7-8 months of daily dosage of 83.4 mg every night.
I need some one who is taking CBD for insomnia with success to share the brand of CBD he is taking with me. From my past posts you may be familiar with my oxycodone-induced insomnia. The Hempland USA Cannabitol has lost effect after 7-8 months of daily dosage of 83.4 mg every night.
halperinchen profile image
halperinchen
in Restless Legs Syndrome
6 months ago

advanced prostate cancer ... waiting for oncology meeting on 13 Feb

how do we deal with the insomnia ? is melatonin the way ? thank you Monica - worried wife in edmonton, alberta ps: how about bathroom trips ? is it normal to go to the bathroom to void at night every 1 hr ?
how do we deal with the insomnia ? is melatonin the way ? thank you Monica - worried wife in edmonton, alberta ps: how about bathroom trips ? is it normal to go to the bathroom to void at night every 1 hr ?
Mncwdj1 profile image
Mncwdj1
in Advanced Prostate Cancer
2 months ago

Emotions

The insomnia kkkkkkkk
The insomnia kkkkkkkk
Astarlove profile image
Astarlove
in Action on Postpartum Psychosis
2 months ago

Surviving

I have depression, anxiety & insomnia. I like to stay indoors, not see anyone or do anything. Happy Days! I'm next trying rTMS which I hope gets me back on track. I have a loving family and supportive GP so can't complain about support.
I have depression, anxiety & insomnia. I like to stay indoors, not see anyone or do anything. Happy Days! I'm next trying rTMS which I hope gets me back on track. I have a loving family and supportive GP so can't complain about support.
Carthorse profile image
Carthorse
in Mental Health Support
1 month ago

DOES ANYONE TAKE SONATA, LUNESTA, or RESTORIL for their RLS and if so, does it work for you?

Wondering if anyone takes either of these three for insomnia and RLS?
Wondering if anyone takes either of these three for insomnia and RLS?
Reb0013 profile image
Reb0013
in Restless Legs Syndrome
3 months ago

I need help from Kratom users

Hi, I am at my wit's end on finding something for my refractory insomnia. The Xanax, Ambien, and pregabalin and all other natural supplements are no longer able to provide me with more than 3 to 4 hours sleep now.
Hi, I am at my wit's end on finding something for my refractory insomnia. The Xanax, Ambien, and pregabalin and all other natural supplements are no longer able to provide me with more than 3 to 4 hours sleep now.
halperinchen profile image
halperinchen
in Restless Legs Syndrome
4 months ago

RESTLESS LEGS - INSOMNIA - HIGH ANXIETY

RLS - I know that alcohol is a no, no for RLS or if taking meds, but I recently read an article that drinking an ounce of brandy at night helps with insomnia.
RLS - I know that alcohol is a no, no for RLS or if taking meds, but I recently read an article that drinking an ounce of brandy at night helps with insomnia.
Josana13 profile image
Josana13
in Restless Legs Syndrome
3 months ago

Transitioning off Pramipexole for RLS

After I got home, I looked up the side effects of C-L and was dismayed to find that one of the side effects is insomnia. Insomnia is already one of my problems, and I certainly don't want to make that even worse.
After I got home, I looked up the side effects of C-L and was dismayed to find that one of the side effects is insomnia. Insomnia is already one of my problems, and I certainly don't want to make that even worse.
robertff3401 profile image
robertff3401
in Restless Legs Syndrome
3 months ago

RLS update

Anyone been to a sleep lab with insomnia?
Anyone been to a sleep lab with insomnia?
Ephemera profile image
Ephemera
in Restless Legs Syndrome
2 months ago

Fisher Wallace Stimulator device

I purchased it mainly to relieve my anxiety and insomnia. I'd appreciate for our members to offer your opinion as how safe this device is concerning RLS symptoms. Thanks.
I purchased it mainly to relieve my anxiety and insomnia. I'd appreciate for our members to offer your opinion as how safe this device is concerning RLS symptoms. Thanks.
halperinchen profile image
halperinchen
in Restless Legs Syndrome
5 months ago

Poor Sleep 😴

one of the symptoms of B12 deficiency is insomnia. While I’ve developed many mindfulness skills to manage this I still long for the luxury of being able to just have a decent night’s sleep I know this is unrelated to B12, however I’d really appreciate any advice on a good melatonin supplement.
one of the symptoms of B12 deficiency is insomnia. While I’ve developed many mindfulness skills to manage this I still long for the luxury of being able to just have a decent night’s sleep I know this is unrelated to B12, however I’d really appreciate any advice on a good melatonin supplement.
DeenieBeenie profile image
DeenieBeenie
in Pernicious Anaemia Society
2 months ago

Sleep cocktail regimen for rls?,

This has been helping me both with my RLS and my insomnia. Of course my doctors approve just about anything I do. So at times I want to ask this community. Anyone see a problem with this regimen long term? Thanks
This has been helping me both with my RLS and my insomnia. Of course my doctors approve just about anything I do. So at times I want to ask this community. Anyone see a problem with this regimen long term? Thanks
zeusop profile image
zeusop
in Restless Legs Syndrome
2 months ago

Insomnia after being on higher dose pred

strted Dec 30, for suspected GCA, on for one week, had blood work done on Jan 5, markers coming down, then told to go down to 30 for 2 weeks, then 20 for 2 weeks, and now tody suppose to drop to 15 mgs, have bloodwork on Feb 6th, this is a fast reduction, and have been having some weird symptons, insomnia
strted Dec 30, for suspected GCA, on for one week, had blood work done on Jan 5, markers coming down, then told to go down to 30 for 2 weeks, then 20 for 2 weeks, and now tody suppose to drop to 15 mgs, have bloodwork on Feb 6th, this is a fast reduction, and have been having some weird symptons, insomnia
arvine profile image
arvine
in PMRGCAuk
2 months ago
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