Written by Insomnia & Sleep Health
What is Insomnia?
Insomnia is a common sleep disorder where a person has difficulty falling asleep, staying asleep, or waking too early and being unable to return to sleep. It can be short-term (acute) or long-term (chronic, lasting 3 months or more).
Symptoms & Red Flags
- Trouble falling asleep at night
- Waking frequently during the night
- Waking too early in the morning
- Daytime tiredness, irritability, or poor concentration
Screening & Diagnosis (UK)
Diagnosis is usually based on your history and sleep patterns. Your GP may ask you to keep a sleep diary. Blood tests may be used to rule out thyroid or other conditions. Referral to a sleep clinic may be considered if another sleep disorder is suspected.
Treatment & Self-Management
The NHS recommends starting with sleep hygiene practices:
- Go to bed and wake up at the same time each day
- Limit caffeine and alcohol, especially in the evening
- Keep the bedroom cool, dark, and quiet
- Avoid screens (TV, phone, tablet) for at least an hour before bed
- Use your bed only for sleep and intimacy
CBT-I (cognitive behavioural therapy for insomnia) is the most effective long-term treatment. Short-term sleeping tablets may sometimes be prescribed but are not suitable for long-term use.
Lesser-Known Evidence-Backed Options
- Light therapy (especially for those with circadian rhythm problems)
- Mindfulness and relaxation techniques such as body scans or meditation
- Exercise in the morning or afternoon (avoid vigorous activity before bed)
- Herbal remedies like valerian root have limited evidence – always consult your GP before use
FAQs
Is insomnia dangerous?
Chronic insomnia increases the risk of depression, anxiety, heart disease, and diabetes. Short-term insomnia is often linked to stress or lifestyle factors and may resolve once the cause is managed.
How much sleep do older adults need?
Most adults over 65 need around 7 hours of sleep per night. Quality is more important than quantity.
References