Insomnia is when you have difficulty sleeping 3 or more times a week for more than 3 months.
You may have difficulty getting to or staying asleep for long enough to feel refreshed.
Check if you have insomnia
You may have insomnia if you often:
- find it hard to go to sleep
- wake up several times during the night
- lie awake at night
- wake up early and cannot 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
Causes of insomnia and sleep problems
How you can treat insomnia yourself
Sleep problems usually get better if you change your sleep routine. This is sometimes called sleeping habits or sleep hygiene.
Do
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go to bed and wake up at the same time every day
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be active during the day
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relax at least 1 hour before bed - for example, take a bath or read a book
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make sure your bedroom is dark and quiet - use curtains, blinds, an eye mask or ear plugs if needed
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make sure your mattress, pillows and covers are comfortable
Don't
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do not watch television or use devices such as smartphones right before going to bed - the blue light makes you more awake
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do not eat a big meal less than 2 hours before bedtime
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do not exercise less than 2 hours before bedtime
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do not smoke or drink alcohol, tea or coffee less than 4 hours before bedtime
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do not nap within 8 hours of bedtime
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do not nap for more than 30 minutes during the day
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do not drive when you feel sleepy
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do not sleep in after a bad night's sleep - stick to your regular sleeping hours instead
Non-urgent advice: Talk to a GP or mental health professional if:
- you have had sleep problems for a month and changing your sleeping habits has not helped
- you are finding it hard to cope because of your insomnia
- insomnia is having a negative affect on your day-to-day life
They will try to find out what's causing your insomnia so you get the right treatment.
Ask for an urgent appointment if you are in crisis.
How a pharmacist can help with insomnia
You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy. These may help you sleep better.
Some contain natural ingredients such as valerian or lavender, while others contain an antihistamine.
They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. Do not take them for longer than this.
Some of these products can have side effects, for example, they may make you drowsy. This could make it difficult for you to do certain things, such as driving a car.
Check with your GP before taking anything for your sleep problems.
Cognitive behavioural therapy for insomnia (CBTi)
If you have insomnia your GP may recommend a type of therapy called CBT for insomnia (CBTi).
Most people who try CBTi have better sleep.
You can have CBTi in different ways including:
- guided self-help - going through a workbook or an online course with the help of a therapist
- 1-to-1 sessions with a therapist - in person, online, or on the phone
- as part of a group - with a therapist and other people who are dealing with a similar issue
CBTi can be as effective as medicine. You will need to practice it over time for it to improve your sleep.
Your GP may refer you to a free, guided CBT service from the HSE and a provider, Silvercloud.
Sleep clinic
Your GP may refer you to a sleep clinic to find out what is causing your sleep problems and how to treat it.
Sleep specialists will ask you about your symptoms and take a medical history. They may also do a physical examination.
The main test you will have at a sleep clinic is a polysomnography (sleep study).
You may have to stay in the clinic overnight. Or they may give you a monitoring device to take home.
Medicine
GPs rarely prescribe medicine such as sleeping pills to treat insomnia.
Sleeping pills can have serious side effects and you can become dependent on them.
Your GP might prescribe sleeping pills for a few days or weeks if:
- your insomnia is very bad
- other treatments have not worked
See the patient information leaflet that comes with your medicine for a full list of side effects.
Non-urgent advice: Find your patient information leaflet
Your patient information leaflet is the leaflet that comes with your medicine. You can find a digital version of the leaflet online.