Patient information from BMJ

Insomnio

Last published:Jan 21, 2026

Many people experience insomnia, especially as they get older. There are things you can do to help you get the sleep you need. Insomnia usually gets better by improving your sleeping habits, but if this doesn’t work you may be offered treatment.

You can use our information to talk to your doctor and decide which treatments are best for you.

What is insomnia?

Insomnia is where you have difficulty falling or staying asleep. It can last for just a few days or weeks, for example, if you're jet-lagged or worried about something. Or you could have chronic (long-lasting) insomnia.

Doctors say you have chronic insomnia if you've had problems sleeping on at least three nights a week for at least three months.

Some people don't sleep well because of a medical or mental health condition, such as depression or anxiety. Others sleep poorly because of conditions that cause them pain.

If you think you might be depressed, or that you may have another condition that is disrupting your sleep, you should see your doctor. Treating the condition that is causing your sleep problems should also help with your insomnia.

Sleep problems are more common in people aged over 65. This may be because of changes in your body that can happen as you get older, such as you produce less melatonin (a hormone that helps regulate sleep).

How long people sleep, and what they think is a normal amount to sleep, varies a lot. Most people sleep for between six hours and eight hours a night.

What are the symptoms of insomnia?

If you have insomnia, you will be experiencing at least one of the following:

• Difficulty falling asleep. This is the most common problem.

• Difficulty staying asleep. Older people are more likely to have this problem.

• Early morning awakening. You may wake up early and be unable to get back to sleep. This problem is less common.

What are the treatment options for insomnia?

Changing your sleeping habits can help with your insomnia. If this doesn’t work you may be offered other treatments, such as cognitive behaviour therapy or medicines.

Things you can do for yourself

Certain habits can stop you sleeping well, whereas some habits can help you sleep better. You may hear your doctor refer to these habits as sleep hygiene. To improve your sleep hygiene you can:

• Avoid tobacco and drinks that contain caffeine or alcohol for a few hours before bed

• Avoid watching TV and using a computer, phone, or electronic tablet just before bed. The bright light from these can keep you awake

• Try to follow a regular bedtime schedule by going to sleep at the same time each night and waking up at the same time each morning

• Go to bed only when you feel sleepy and do not try to force yourself to sleep

• Try not to nap during the day

• Take some exercise during the day, but not just before you go to sleep

• Keep your bedroom as comfortable and as quiet as possible.

Cognitive behaviour therapy

Having some sessions of a talking treatment called cognitive behaviour therapy (CBT) is likely to help you sleep better. CBT helps address negative thoughts and encourage positive thoughts for many different conditions. For insomnia, CBT helps you change the way you think, feel, and behave about your sleep habits.

You can have this treatment with a therapist in-person or remotely (online or over the phone). You might also be able to use a guided booklet.

Medicines from your doctor

If your insomnia is severe or causing you a lot of distress, your doctor might prescribe hypnotic medicines to help you sleep better. These are sometimes referred to as sleeping pills. You may find that they help you get to sleep quicker, and stay asleep a little longer.

Hypnotic medicines can cause side effects in some people, including drowsiness. They can also affect your ability to drive the next day.

Other side effects include dizziness, headaches, and a blocked nose. If you get any side effects from taking these medicines, stop taking them and see your doctor. 

Men and women may react differently. You should always be taking the lowest medicine dose possible that helps you sleep.

Some medicines are not suitable for pregnant women. They should also not usually be taken by people with a history of alcohol or drug problems. 

Other treatments

Relaxation techniques and meditation work well for some people.

Some people also try complementary, herbal, or alternative treatments, such as acupuncture or homeopathy, to help them sleep. But research suggests that they probably don't help.

You may be able to buy some sleep aids from pharmacies without a prescription. Most of these contain antihistamines, which are medicines usually used to treat allergies. There is not much evidence to suggest that they help to relieve insomnia. 

What happens next?

Being unable to fall or stay asleep can be distressing. You may also find that you are tired and irritable during the day and struggle to concentrate. So improving your sleep hygiene or getting help from your doctor is important.