Insomnia (Trouble Sleeping): symptoms, self-care and when to get help

Checked against current published health guidance — last reviewed 2026-09-23. See how we check.

Insomnia means regularly having trouble falling or staying asleep, and is often linked to stress, habits, or an inconsistent sleep schedule. Most cases improve with better sleep habits, but persistent insomnia affecting daily life is worth discussing with a GP.

Overview

Occasional poor sleep is normal, but insomnia is when trouble falling asleep, staying asleep, or waking too early happens regularly and affects how you function the next day.

Common contributors include stress, an irregular sleep schedule, screen use before bed, caffeine or alcohol, an uncomfortable sleep environment, and underlying physical or mental health conditions.

What may help

Keep a consistent sleep and wake time, even on weekends
Avoid screens, caffeine, and heavy meals in the hour or two before bed
Keep the bedroom cool, dark, and quiet
If you can't sleep after 20 minutes, get up and do something calming until you feel sleepy

When to see a pharmacist or GP

Insomnia lasting more than a few weeks
Daytime tiredness that's affecting work, driving, or daily functioning
Insomnia alongside low mood, anxiety, or other symptoms
You're relying on alcohol or over-the-counter sleep aids regularly

When it could be an emergency

Loud snoring with pauses in breathing during sleep (possible sleep apnoea) — worth assessment given links to other health risks
Insomnia alongside thoughts of self-harm or hopelessness
Sudden, severe sleep disruption alongside confusion or other new symptoms

If any of these apply, don't wait — call your local emergency number (see emergency numbers by country, or Red Flags in the app), or go straight to your nearest emergency department.

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Common questions

How much sleep do I actually need?

Most adults need around 7–9 hours, though this varies by individual — what matters most is whether you feel rested and function well during the day.

Are sleeping tablets a good long-term solution?

Generally not — they're usually only recommended short-term, since long-term use can lead to dependence and doesn't address the underlying cause. A GP can discuss better long-term approaches, including talking therapy for insomnia (CBT-I).

Can anxiety cause insomnia?

Yes — worry and a racing mind are common causes of difficulty falling asleep; addressing the anxiety often improves sleep as a result.

How long does insomnia last?

Short-term insomnia lasts less than 3 months and often follows stress or a change in routine. Insomnia lasting 3 months or longer is called long-term insomnia.

Do screens affect sleep?

Using phones, tablets or computers close to bedtime can make it harder to fall asleep. Try to stop using them about an hour before bed.

Official sources

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Menopause

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Headaches

Common causes, self-care, and red-flag symptoms.

Early Signs of Dementia

Memory changes to look out for and getting a diagnosis.

General information only, last checked 2026-09-23 — not medical advice and not a diagnosis. This page doesn't cover every cause or every person's situation; for anything specific to you or someone in your care, speak to a pharmacist, GP, or other qualified professional. See how we check. Be Health Wise is part of the Be Wise family of apps.