Struggling to sleep? How to keep insomnia at bay

Struggling to sleep? How to keep insomnia at bay 

Insomnia is one of the most common issues we see in general practice, and it's exhausting in every sense of the word: physically, mentally, and emotionally. 

Sleep can seem like a mystery. However, thanks to recent developments and research, we've never known more about the science of sleep. Better sleep isn't something that happens to you; it's something you can actively build. 

What is insomnia? 

Insomnia is defined by having ongoing trouble falling asleep, staying asleep, or waking up too early. It tends to show up in a few different patterns: 

If this happens most nights for a few weeks, it's usually called short-term (acute) insomnia, often triggered by stress, illness, or a life event. When it persists for three months or more, occurring at least three nights a week, it's classed as chronic insomnia. 

What causes insomnia? 

Insomnia rarely has one single cause. More often it's a combination of factors that build on each other. This can include: 

Often, insomnia starts with an obvious trigger. However, its grip on our time to rest is often caused by habits and worries. “Trying harder” to sleep tends to make things worse, not better. 

Steps you can take today  

From a lifestyle perspective, sleep sits alongside movement, nutrition and stress management as a pillar of good health. Making positive changes is within your power, and you can create a positive habit today. 

These steps can be: 

These changes alone can meaningfully improve sleep, especially for short-term insomnia. Many people notice a change within a couple of weeks, however, consistency is key to solidify these new practices. 

CBT-I: Retraining your brain to sleep well again 

For chronic insomnia, current UK guidance (National Institute for Health and Care Excellence) is clear that Cognitive Behavioural Therapy for Insomnia (CBT-I) is the most effective treatment available. This programme puts you in the driver's seat; rather than relying on something external, you learn a set of skills that retrain your brain and body to sleep well again. This treatment isn’t an overnight fix and requires dedication to reap the rewards. 

The steps include:  

CBT-I typically takes a few weeks of consistent practice, and the results speak for themselves. The evidence base is strong, and unlike many other approaches, the benefits tend to be durable, often lasting well beyond the programme itself. This is why it's considered the gold standard. The programme gives you skills for life, so you become your own best resource for good sleep. 

A note on medication 

Medications that aid sleep do sometimes have a place in insomnia care, particularly for short, defined periods where sleep loss is having a significant impact and quick relief is needed. Used carefully, they can be a helpful short-term bridge.  

However, the evidence consistently shows that CBT-I is more effective in the long term because it addresses the underlying patterns keeping insomnia going rather than simply masking symptoms for a night. For this reason, medication is generally considered a short-term option to be used alongside - rather than instead of - the lifestyle and CBT-I approaches above. 

Where to go from here 

If sleep has been a struggle for a while, discussing it with your GP is a positive next step. A brief assessment can help rule out underlying causes and work out the right starting point for you, whether that's the lifestyle changes above, a CBT-I programme, or a combination of both.  

If you’re struggling with your sleep and want someone to speak to, you can contact our team here.