Lying awake, or waking before dawn and never getting back to sleep, night after night, wears down your days. The NHS defines insomnia as regularly having problems sleeping and says it usually gets better by changing your sleeping habits. The habits are specific: only go to bed when you’re sleepy, get up at the same time every day, avoid alcohol, tea, coffee and smoking for at least 6 hours before bed, don’t exercise within 4 hours of bed, and don’t nap. Pharmacy sleeping aids are for 1 to 2 weeks at most. This sets out the NHS page “Insomnia”.
1. Only go to bed when sleepy; get up at the same time every day. No lie-in after a bad night.
2. No alcohol, tea, coffee or smoking for 6 hours before bed; no exercise within 4 hours. No screens right before bed, no naps.
3. Pharmacy sleeping aids: 1 to 2 weeks at most. Months of trouble, or struggling to cope: see a GP.
Is it insomnia? — NHS
You may have insomnia if you regularly find it hard to go to sleep, wake up several times in the night, lie awake at night, wake early and can’t get back to sleep, still feel tired after waking, find it hard to nap despite being tired, feel tired and irritable during the day, or find it hard to concentrate because you’re tired. The NHS calls it short-term insomnia if it lasts under 3 months and long-term insomnia if 3 months or longer.
| Who | Sleep needed (NHS) | Worth noting (our gloss) |
|---|---|---|
| Adults | 7 to 9 hours | — |
| Children | 9 to 13 hours | — |
| Toddlers and babies | 12 to 17 hours | — |
Sleep needs by age, alongside other agencies’ figures, are in how much sleep you need.
Common causes — NHS
The NHS lists stress, anxiety or depression, noise, a room that’s too hot or cold, uncomfortable beds, alcohol, caffeine or nicotine, illegal drugs, jet lag and shift work. Conditions such as restless legs syndrome, an overactive thyroid and the menopause, long-term pain, and many medicines can also cause insomnia.
Caffeine amounts are in daily caffeine limit, jet lag in jet lag recovery, and room temperature in indoor temperature 18°C.
Do and don’t — NHS
| Type | What the NHS says | Worth noting (our gloss) |
|---|---|---|
| Do | Only go to bed when you’re sleepy | — |
| Do | Wake up and get out of bed at the same time every day | Wake time matters more than bedtime |
| Do | Relax at least 1 hour before bed | — |
| Do | Keep the bedroom dark and quiet — curtains, blinds, an eye mask or ear plugs | — |
| Do | Exercise regularly during the day | — |
| Do | Make your mattress, pillows and covers comfortable | — |
| Don’t | Smoke or drink alcohol, tea or coffee at least 6 hours before bed | For an 11pm bedtime, stop by 5pm (our sum) |
| Don’t | Eat a big meal late at night | — |
| Don’t | Exercise within 4 hours of bed | For an 11pm bedtime, finish by 7pm (our sum) |
| Don’t | Watch TV or use a smartphone right before bed — blue light makes you more awake | — |
| Don’t | Nap during the day | — |
| Don’t | Drive when you feel sleepy | — |
| Don’t | Sleep in after a bad night — stick to your regular hours | — |
The 11pm bedtime is our example.
Pharmacy sleeping aids — NHS
Tablets and liquids sold in pharmacies are sometimes called sleeping aids. The NHS says they cannot cure insomnia but may help you sleep better for 1 to 2 weeks, and should not be taken for any longer. Some can make you drowsy, which may affect things like driving, and you should check with your doctor before taking anything for sleep problems.
When to see a GP, and what happens — NHS
| When | What the NHS says | Worth noting (our gloss) |
|---|---|---|
| Changing your sleep habits hasn’t helped | See a GP | Try the table above first |
| You’ve had trouble sleeping for months | See a GP | Long-term means 3 months |
| It’s making daily life hard to cope with | See a GP | — |
A GP will try to find the cause and may offer cognitive behavioural therapy (CBT), in person or as an online self-help programme, the NHS says, and may refer you to a sleep clinic if another disorder such as sleep apnoea is suspected. GPs now rarely prescribe sleeping pills; if they do, it is only for a few days, or weeks at most, when insomnia is very bad or other treatments haven’t worked.
Checklist
- ☐ Bed only when sleepy; the same wake time every day
- ☐ No alcohol, tea, coffee or smoking for 6 hours before bed; no exercise within 4
- ☐ Screens off and wind down an hour before; dark, quiet room
- ☐ No naps, no lie-ins
- ☐ Sleeping aids 1 to 2 weeks at most; check with a doctor first
- ☐ Months of trouble or struggling to cope: see a GP
Questions that remain
What about melatonin?
The NHS insomnia page we read doesn’t cover melatonin, so we haven’t written about it.
Should I lie there until I fall asleep?
The NHS says to go to bed only when you’re sleepy. It doesn’t say to lie there waiting.
On snoring, the NHS says to avoid sleeping pills, because they can cause snoring (snoring).
Sources
- NHS — Insomnia — source (page shows: reviewed 19 March 2024, next review 19 March 2027; checked 12 October 2026). 8 symptoms, the 3-month line, sleep needs, causes, 6 dos and 7 don’ts (6 hours, 4 hours), sleeping aids 1 to 2 weeks, 3 GP reasons, CBT, sleeping pills for days to weeks.
- Not read. NHS sleep apnoea page; Korean agency guidance on insomnia; information on melatonin.
- What we added. The “worth noting” column and the 11pm bedtime sums.
Where else to check
- A pharmacist or GP — how your medicines affect sleep.
Written on 12 October 2026. The content is from the NHS; the glosses are ours.