Prevention of Insomnia

Good habits can lower the chance of insomnia developing or coming back.

Protect your sleep routine

• Keep regular sleep and wake times.
• Get morning light and daytime activity.
• Keep naps short or avoid them.
• Make your bedroom dark, quiet, cool and comfortable.

Limit what disturbs sleep

• Avoid caffeine after early afternoon.
• Limit alcohol and avoid nicotine.
• Avoid heavy meals and screens close to bedtime.
• Avoid using the bed for work or scrolling.

Look after your mind

• Manage stress with exercise, relaxation, breathing and talking to someone you trust.
• Make time to wind down in the evening.
• Get help early for anxiety, depression or trauma.

Take care of your body

• Treat pain, breathing problems, reflux and other conditions that affect sleep.
• Keep a healthy weight, which lowers the risk of sleep apnoea.
• Review medicines that may disturb sleep with your doctor.

Shift work and travel

• Use light, short naps and regular routines to adjust.
• Ask a doctor about timing of melatonin if needed.

When a few bad nights occur

Stay calm, keep your usual schedule and avoid long naps or sleeping in. Acting early stops short-term insomnia from becoming chronic.

Ayurvedic view

A regular routine, an early light dinner and calm evenings are traditionally advised and fit well with modern advice.

Key point

A steady routine and managing stress are the best protection.

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.