Check if you have insomnia
You have insomnia if you regularly:
find it hard to go to sleep
wake up several times during the night
lie awake at night
wake up early and can't go back to sleep
still feel tired after waking up
find it hard to nap during the day even though you're tired
feel tired and irritable during the day
find it difficult to concentrate during the day because you're tired
You can have these symptoms for months, sometimes years.
How much sleep you need
Everyone needs different amounts of sleep. On average we need:
adults – 7 to 9 hours
children – 9 to 13 hours
toddlers and babies – 12 to 17 hours
You probably don't get enough sleep if you're constantly tired during the day.
What causes insomnia
The most common causes are:
stress, anxiety or depression
noise
a room that's too hot or cold
uncomfortable beds
alcohol, caffeine or nicotine
recreational drugs like cocaine or ecstasy
jet lag
shift work
Illnesses and other things that can cause insomnia
How you can treat insomnia yourself
Insomnia usually gets better by changing your sleeping habits.
Do
go to bed and wake up at the same time every day – only go to bed when you feel tired
relax at least 1 hour before bed – for example, take a bath or read a book
make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs
exercise regularly during the day
make sure your mattress, pillows and covers are comfortable
Don't
smoke, or drink alcohol, tea or coffee at least 6 hours before going to bed
eat a big meal late at night
exercise at least 4 hours before bed
watch television or use devices right before going to bed – the bright light makes you more awake
nap during the day
drive when you feel sleepy
sleep in after a bad night's sleep – stick to your regular sleeping hours instead
How a pharmacist can help with insomnia
You can get sleeping aids from a pharmacy. However, they won't get rid of your insomnia and they have many side effects.
Sleeping aids can often make you drowsy the next day. You might find it hard to get things done.
You shouldn't drive the day after taking them.