AM
1
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Moderate severity
· Psychiatry
Insomnia
Trouble falling or staying asleep
Difficulty falling asleep, staying asleep, or restorative sleep — for at least 3 nights/week for 3 months. CBT-I works better than sleeping pills long-term.
At a glance
- Prevalence
- 1 in 3 adults at some point
- Typical age
- Any age
- Outlook
- Highly treatable
- System
- Mind
Reviewed by a verified Psychiatry doctor
What causes it
Causes
- Stress, anxiety, depression
- Caffeine, alcohol, screens
- Shift work or jet lag
- Pain, urinary frequency
- Sleep apnea, restless legs
How it feels
Symptoms & effects
- Trouble falling asleep
- Waking at 3 am, unable to sleep again
- Non-restorative sleep
- Daytime fatigue, low mood
- Poor concentration
How it’s treated
Treatment & cure
- CBT for insomnia (CBT-I)
- Sleep hygiene plan
- Short-term hypnotics (z-drugs)
- Melatonin for circadian issues
- Treat anxiety, sleep apnea
Staying ahead
Prevention
- Wake at same time daily
- No screens 1 hour before bed
- Caffeine before noon only
- Bed only for sleep / sex
- Exercise — not late evening
Do’s
- Get morning sunlight
- Wind down with calm activity
- Keep bedroom cool, dark, quiet
- Get up if not asleep in 20 min
Don’ts
- Watch the clock when awake
- Drink alcohol to fall asleep
- Nap longer than 20 min
- Stay in bed scrolling phone
See a doctor immediately if
Symptoms are sudden or severe, getting worse despite home care, or interfering with sleep, work or daily life. Don’t self-diagnose from the internet — book a verified clinician below.
Top specialists
See all psychiatry doctors Top 4 doctors for Insomnia
Ranked by patient rating, years of experience and review volume. All verified by MediConsult’s clinical team.
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Disclaimer ·
This article is educational and reviewed by clinicians, but it cannot replace an in-person assessment.
Medication doses, prevention advice and treatment choices vary by person. Always confirm with a doctor before acting on anything here.