Insomnia means regularly having trouble falling asleep, staying asleep or waking too early, and feeling the effects during the day.
It often starts during a stressful period and then keeps itself going: lying awake worrying about sleep makes sleep harder.
Common signs
- Taking a long time to fall asleep most nights
- Waking in the night and struggling to get back to sleep
- Waking very early and not being able to sleep again
- Feeling tired, irritable or foggy during the day
- Dreading bedtime
Having some of these does not mean you have insomnia & sleep problems. Only a qualified professional can make a diagnosis.
When to get help
If poor sleep has lasted more than a few weeks and affects your days, it is worth getting help. See a doctor too if you snore loudly, stop breathing in your sleep, or feel very sleepy in the day.
In crisis right now? Call Tele-MANAS on 14416 (free, 24x7) or 112 in an emergency. More helplines
What helps
CBT for insomnia (CBT-I)
A structured course that is often recommended before sleeping pills. It resets your sleep schedule and works on the worry that keeps you awake.
A steady routine
Getting up at the same time every day, even after a bad night, is one of the most powerful things you can do.
Bed for sleep
If you can't sleep, get up and do something calm in dim light, then go back when sleepy.
Something to try today
- Wind down with rain, river or a tanpura drone.Soundscapes →
- Release the day's tension before bed.Muscle relaxation →
Talk to someone at Emoraa
Certified psychologists, online, in your language. These formats help with insomnia & sleep problems:
- Sleep Programme (CBT-I)50 minutes
- Daily Life Stress45 minutes
- Psychiatry & Medication30 minutes
Questions people ask
That is a decision with a doctor. CBT-I is often tried first because its effects tend to last after the course ends.