Insomnia means regularly having trouble falling asleep, staying asleep or waking too early, and feeling tired during the day. The most effective long-term treatment is cognitive behavioural therapy for insomnia (CBT-I), built on habits like a fixed wake-up time, using the bed only for sleep, and getting out of bed when you can’t sleep. Sleeping pills may help briefly but aren’t a long-term solution.
15 sleep hygiene tips
- Wake up at the same time every day, even at weekends.
- Go to bed only when sleepy, not just because it’s bedtime.
- Use the bed only for sleep and sex, not phones, TV or work.
- If you can’t sleep after about 20 minutes, get up, do something calm in dim light, and return when sleepy.
- Keep the bedroom dark, quiet and cool.
- Avoid caffeine after early afternoon (coffee, tea, cola, energy drinks).
- Limit alcohol; it disrupts sleep later in the night.
- Don’t smoke, especially near bedtime.
- Avoid heavy meals late in the evening.
- Get daylight in the morning and be active during the day.
- Avoid long daytime naps; keep naps under 30 minutes and before mid-afternoon.
- Put screens away 30–60 minutes before bed.
- Create a wind-down routine: shower, reading, prayer, light stretching.
- Write down worries or tomorrow’s to-do list before bed.
- Hide the clock to stop clock-watching.
Shift workers
Nurses and other shift workers face extra challenges. Use blackout curtains, earplugs, a consistent pre-sleep routine and anchor sleep times where possible. See our night shift sleep guide.
What about sleeping pills?
- Prescription sleeping tablets may be used for a short time during a crisis
- They can cause dependence, morning drowsiness and falls, especially in older adults
- Avoid buying sedatives without a prescription
- Melatonin may help some people with body-clock problems; ask a nurse or healthcare provider
When to see a healthcare provider
- Poor sleep for more than 3 months affecting daily life
- Loud snoring with pauses in breathing or gasping (possible sleep apnoea)
- Restless, uncomfortable legs at night
- Low mood, anxiety or worry keeping you awake
- Falling asleep while driving or at work
Frequently asked questions
How much sleep do adults need?
Most adults need 7 to 9 hours a night, though needs vary.
Is it bad to use my phone in bed?
Screens can keep your brain alert and delay sleep. Try putting your phone away 30–60 minutes before bed.
Related reading: Night shift sleep tips · Anxiety and panic attacks · Self-care for nurses
Checked against NHS guidance on insomnia. Updated 5 November 2026.
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