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

Symptoms

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

Causes

• Stress, anxiety or depression
• Noise
• A room that's too hot or cold
• Uncomfortable beds
• Alcohol, caffeine or nicotine
• Illegal drugs like cocaine or ecstasy
• Jet lag
• Shift work

How to treat insomnia

Do

• Go to bed and wake up at the same time every day
• Relax at least 1 hour before bed
• 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

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
• 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

Check with your doctor before taking any tablets or liquids for your sleep problems.

Adapted from Insomnia