How to Treat or Cure Insomnia

Insomnia is treatable. Most people improve with the right approach, and there are options beyond sleeping pills.

Step 1: check for causes

A doctor will ask about your sleep pattern, stress, mood, medicines, caffeine, alcohol and health conditions. A sleep diary for 2 weeks helps. Sleep tests are advised if sleep apnoea or other disorders are suspected.

Step 2: sleep hygiene

Regular times, a good bedroom, no caffeine late in the day and a calming routine.

Step 3: CBT-I (first-line treatment)

• Stimulus control: use the bed only for sleep
• Sleep restriction: limit time in bed to build sleep drive, under guidance
• Cognitive work on worries about sleep
• Relaxation methods
• Delivered by a trained therapist, in groups, or through validated digital programmes

Step 4: treat other conditions

Depression, anxiety, pain, reflux, sleep apnoea, restless legs, thyroid disease and menopause symptoms.

Step 5: medicines if needed

Short-term, doctor-guided, with a plan to review and stop. Melatonin may help in some situations.

Complementary care

Yoga, yoga nidra, meditation, breathing and Ayurvedic routines may help you relax. They do not replace evaluation for persistent insomnia.

Seek help promptly if

• You fall asleep while driving or at work
• You have thoughts of self-harm. Call 112 or Tele-MANAS at 14416.
• You have loud snoring with breathing pauses
• Insomnia lasts more than 3 to 4 weeks

Key point

CBT-I plus treating the underlying cause gives the most lasting benefit.

Before your appointment

Keep a sleep diary for 1 to 2 weeks, noting bedtime, wake time, night awakenings, naps, caffeine and alcohol. List all medicines, herbs and sleeping aids you take. Mention snoring, breathing pauses, leg discomfort, pain, low mood, anxiety and daytime sleepiness while driving. Ask about CBT-I, tests, medicine options and the warning signs that mean you should call 112 or Tele-MANAS at 14416.