At a glance
- Insomnia involves recurring sleep difficulties, not simply one bad night.
- Daytime functioning matters as well as time spent asleep.
- A sleep diary can make a conversation with your GP more useful.
What is insomnia?
Insomnia means regularly having difficulty getting to sleep, staying asleep or feeling rested after sleep. Someone may lie awake at bedtime; another person may fall asleep easily but wake repeatedly. These experiences can have different causes, even when both people describe themselves as poor sleepers.
A useful description includes what happens at night and what happens afterwards. Feeling exhausted at work, struggling to concentrate or becoming irritable can matter more to an assessment than a single figure from a sleep tracker.
Short-term and long-term sleep problems
The NHS describes insomnia lasting under three months as short-term and problems lasting three months or longer as long-term. You do not have to wait three months before asking for help if your sleep is affecting your life. Duration is one part of the picture, alongside frequency, severity and your circumstances.
| What to notice | What to record |
|---|---|
| Getting to sleep | Whether you feel sleepy at bedtime and roughly how long you are awake |
| Staying asleep | How often you wake and whether anything seems to disturb you |
| Early waking | Your usual wake-up time and whether you can return to sleep |
| Daytime impact | Sleepiness, concentration, mood and activities you struggle with |
Why looking for the cause matters
An assessment may consider daily habits, stress, the bedroom environment, health conditions and medicines. Not every sleep problem is insomnia: disturbed breathing, uncomfortable legs or an unusual sleep pattern may need a different assessment. Mention symptoms such as loud snoring or breathing pauses noticed by someone else.
It helps to describe changes without deciding on the diagnosis yourself. “I started waking after a change in my work shifts” gives a clinician a clearer starting point than “I need a stronger sleeping tablet”. Do not stop a prescribed medicine because you suspect it affects sleep; ask for a review.
How to prepare a useful sleep diary
A diary is a conversation aid rather than a test you must pass. NHLBI guidance describes using sleep records when assessing insomnia. Approximate notes are more useful than repeatedly checking the clock during the night. Record a typical stretch of days and include workdays and days off where possible.
- Note bedtime, getting-up time, awakenings and daytime naps.
- Add relevant caffeine, alcohol, medicines and changes in routine.
- Describe how rested or sleepy you felt and what you could manage.
- Bring questions and a medicine list, including supplements, to a review.
What treatment discussions may involve
Support is chosen around the cause and your needs. It may include changes to habits or cognitive behavioural therapy for insomnia, often called CBT-I. This is a structured approach to sleep-related thoughts and behaviours, rather than just a list of bedtime tips.
Medicines are not the automatic next step for everyone. If one is considered, ask what benefit is expected, how long it is intended for, what adverse effects to watch for and how treatment will be reviewed. Avoid using someone else’s prescription or combining sleep products to try to force a better night.
When to seek help
Arrange a GP appointment if problems persist, changes to habits have not helped or poor sleep makes daily life difficult. Seek advice sooner if there are other concerning symptoms or you are struggling to stay awake safely. Do not drive when sleepy.
Before an appointment, choose the two or three difficulties you most want to address. For example: repeated early waking, falling asleep at work and worry about taking a medicine every night. Clear priorities help you and your clinician agree on a practical next step.
Common questions
Does waking in the night always mean insomnia?
No. Brief awakenings can happen. The pattern, difficulty returning to sleep and effect on daily life help determine whether there is a problem worth assessing.
Can I diagnose insomnia from a sleep app?
An app may help you notice patterns, but it cannot establish the cause of a sleep problem. Discuss persistent symptoms with a healthcare professional rather than relying on a sleep score.
Is sleep hygiene the same as CBT-I?
No. Sleep hygiene covers supportive habits and surroundings. CBT-I is a structured treatment that also addresses patterns of thinking and behaviour linked to ongoing insomnia.
What should I ask before taking a sleeping medicine?
Ask about suitability, expected benefit, treatment duration, interactions, next-day alertness and the plan for review or stopping. The answer depends on the exact medicine and your circumstances.
Sources & further reading
General information to help you prepare questions for a healthcare professional. Source pages checked on 1 November 2026.
