Insomnia
Short runs of bad sleep are normal. Chronic insomnia is treatable — and worth treating.
Insomnia means regular trouble falling or staying asleep despite the opportunity to sleep. It's called chronic once it's happened three or more nights a week for three months. The good news: the first-line treatment (cognitive behavioural therapy for insomnia, CBT-I) works better than sleeping pills long-term.
When to worry
Seek urgent medical care for any of the following:
- Insomnia affecting work, driving, or relationships
- Loud snoring with pauses in breathing (possible sleep apnoea)
- Persistent low mood, hopelessness, or anxiety
- Reliance on alcohol or over-the-counter sleep aids
- Morning headaches and excessive daytime sleepiness
Safe self-care
Reasonable first steps while you wait for or decide on a consultation:
- Fix a wake-up time — even on weekends
- No caffeine after 2 PM; no alcohol within three hours of bed
- Screens off 30–60 minutes before sleep
- Leave the bed if you can't sleep after 20 minutes; return only when drowsy
- Cool, dark, quiet bedroom — 18–20°C is ideal
Which specialist treats insomnia?
Insomnia — FAQ
Is it safe to take melatonin long-term?
Short-term use is generally considered safe, but long-term data is limited. Talk to a doctor before relying on it nightly, especially if pregnant, on antidepressants, or under 18.
Can CBT-I really work better than sleeping pills?
Yes — clinical guidelines in the UK, US, and India recommend CBT-I as first-line treatment for chronic insomnia because it outperforms medication at 6–12 months.
Other symptoms
This page is general information, not medical advice for any specific person. If in doubt, book a consultation or seek emergency care.