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| Meta Title | Insomnia - causes, symptoms and different types | healthdirect | |||||||||
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| Boilerpipe Text | Key facts
Insomnia is a sleep disorder that involves difficulty falling asleep, staying asleep or waking too early.
There are many different causes of insomnia including medical conditions and lifestyle factors.
Insomnia can affect how you function during the day, including your energy levels, memory, mood or concentration.
Treatments for insomnia include improving your sleep habits, relaxation techniques, cognitive behaviour therapy (CBT) or medicines.
On this page
What is insomnia?
What are the symptoms of insomnia?
What causes insomnia?
When should I see my doctor?
How is insomnia diagnosed?
How is insomnia treated?
What are the complications of insomnia?
Can insomnia be prevented?
Resources and support
Related information on Australian websites
What is insomnia?
Insomnia is a
sleep disorder
. If you have insomnia, you may find it hard to fall
asleep
or stay asleep. Most Australians experience insomnia at some point in their lives. More than 1 in 10 people have at least mild insomnia at any given time. It is more common in females and older people.
Insomnia can include:
difficulty falling asleep
waking up during the night and having trouble going back to sleep
waking up too early and not being able to go back to sleep
Sometimes people experience all 3 of these.
You might experience insomnia for a short time. This can happen if you’re worried or stressed. Sometimes insomnia can become long term (known as chronic insomnia disorder).
This is defined as having trouble falling asleep or staying asleep at least 3 nights per week, for at least 3 months, that affects how you function during the day.
What are the symptoms of insomnia?
Symptoms of insomnia include:
difficulty falling asleep
waking up often during the night
waking up too early, and not being able to go back to sleep
not feeling refreshed when you wake up
Insomnia can also lead to symptoms during the day, making it harder to function. These may include:
tension headaches
low energy
, feeling tired or being too sleepy to do normal activities
poor memory and concentration
worrying about sleeping
feeling
irritable
, moody or losing interest in doing things
feeling restless
, being aggressive or impulsive
feeling sleepy when sitting quietly
People experience insomnia differently, and you might only have some of these symptoms.
CHECK YOUR SYMPTOMS
— Use the
Symptom Checker
and find out if you need to seek medical help.
What causes insomnia?
There are many different causes of insomnia. Sometimes there is no clear cause. In other cases insomnia is caused by an underlying health condition. There are many factors which can cause or worsen insomnia.
Causes of insomnia and factors that can make it worse include:
medical issues
— in particular conditions causing
chronic pain
, hormone changes (such as
hot flushes
and
night sweats
during
menopause
), and
breathing
,
urinary
or
digestive
problems
sleep disorders
— such as
obstructive sleep apnoea
, circadian rhythm disorders caused by irregular sleep patterns and
restless legs syndrome
substances
— including
caffeine
,
nicotine
,
alcohol
,
amphetamines
and some medicines
mental health conditions
— such as
anxiety
,
depression
,
PTSD (post-traumatic stress disorder)
or other disorders, stress caused by work or
financial problems
,
relationship issues
or
grief
unhealthy sleep habits
— known as poor sleep hygiene
Some people are more likely to experience insomnia, including:
older people
people with
dementia
shift workers
people who often
travel across time zones
people who have a genetic basis for insomnia
When should I see my doctor?
It is a good idea to see your doctor if you are having trouble sleeping or if you are:
having problems with your mood
feeling restless in bed
waking up not feeling refreshed
Keeping a sleep diary is a good way to track your symptoms. You can share this with your doctor or another health professional.
If your doctor thinks you may have insomnia, they can refer you to see a sleep specialist or a
psychologist
.
FIND A HEALTH SERVICE
— The
Service Finder
can help you find doctors, pharmacies, hospitals and other health services.
How is insomnia diagnosed?
There is no specific test to diagnose insomnia. Your doctor may ask you to keep a sleep diary or answer a questionnaire to help them understand your sleep problems. Your doctor will ask you about your:
sleep habits
medicines
caffeine
and
alcohol use
other symptoms (such as pain)
Your doctor may examine you to rule out underlying conditions or other sleep disorders that may be causing your insomnia. In some situations, your doctor may refer you for tests at a specialist sleep clinic.
ASK YOUR DOCTOR
— Preparing for an appointment? Use the
Question Builder
for general tips on what to ask your GP or specialist.
How is insomnia treated?
There are many treatments for insomnia. Your doctor will help you choose a treatment plan based on your situation. Treatments include one or more of the following:
Treating an underlying condition
If your insomnia is caused by an underlying condition such as:
pain
hormone changes
digestive
problems
a
mental health
condition
other sleep disorders, such as
sleep apnoea
Your doctor may suggest treating those conditions or recommend tests to find other ways to improve your symptoms.
If a medicine is causing your insomnia, your doctor may be able to give you a different medicine or help you reduce the dose.
Sleep hygiene
Good
sleep hygiene
includes forming good habits that will help you sleep well.
If your insomnia is caused by poor sleep hygiene, the first step in treatment is to learn to adopt healthy sleep habits and change any
lifestyle
factors that may contribute to the insomnia. Sleep hygiene is often used alongside other approaches to treat insomnia.
Good sleep habits include the following:
Keep regular sleep patterns. Try to go to bed and wake up at around the same time every day and avoid daytime naps. Don’t spend too long in bed — most people should aim for 8 ½ hours or less. Staying in bed for longer can lead to broken sleep.
Make sure your bedroom is comfortable. It should be quiet and dark, not too hot or too cold. Consider removing clocks from your bedroom, so you don’t keep checking the time. Avoid having screens in your bedroom, and don’t use screens for one hour before going to bed.
Cut out
nicotine
, reduce or cut out
alcohol
and limit caffeine to mornings only.
Exercise
regularly, but not in the evening.
If you can’t sleep, go to another room and engage in a quiet activity (such as reading) until you feel tired, and then try again. Try to reduce the time you spend in bed if you cannot sleep.
Do something you find relaxing before bed.
Try to manage anything that is worrying you earlier in the day, rather than at bedtime.
Relaxation techniques
Learn how to relax your body and mind before bed. This can help you let go of worries and prepare your body for sleep. Useful techniques to try before sleep include:
breathing exercises
muscle
relaxation
meditation
Cognitive behaviour therapy (CBT)
Cognitive behaviour therapy (CBT)
is usually the first type of treatment to try if sleep strategies and relaxation techniques have not helped you. CBT is a treatment that helps you change how you think about sleep and feel less anxious or worried about it. It is usually provided by a
psychologist
and can be done individually or in a group. CBT is effective for insomnia, anxiety and depression.
Medicines
Prescription medicines
In the case of chronic insomnia, where other treatments have not helped, your doctor may prescribe medicines.
Sleeping pills
are less effective than CBT and are not a cure for insomnia, as they do not target the underlying problem. They can be useful for a short period of time, but become less effective if you take them too often. Long-term medicine use can also lead to
addiction
and
side effects
.
Your doctor may prescribe a medicine for insomnia (for example
temazepam
,
zopiclone
or
zolpidem
). They will recommend you use medicines at the lowest possible dose and for a short time. These medicines may cause side effects, especially among older people, like an increased risk of
falling
.
Other medicines (for example
suvorexant
and
lemborexant
) may help people stay asleep or fall asleep, but they’re not suitable for everyone — your doctor will prescribe these if they are a good option for you.
Many other prescription and over-the-counter medicines are sometimes used for sleep, but they’re not recommended — especially for older adults. These include
antidepressants, some
antihistamines
and
antipsychotics
. They can cause serious side effects and often don’t work well for insomnia.
Side effects of some medicines could include:
night wandering
agitation
excessive drowsiness during the day
impaired thinking
balance problems and
dizziness
allergic reactions
Sometimes, sleeping tablets can make insomnia worse, especially if you take them regularly.
Ask your
pharmacist
for advice if you are worried about the
side effects of your medicines
.
Another option your doctor may recommend is
melatonin
, a hormone that controls the body’s night and day cycles. It can be used:
as a sedative (to help you feel calm)
to make you feel sleepy
to reset your internal body clock
Melatonin is taken as a pill — there are different options your doctor can prescribe, based on the reason for your insomnia. The best time to take melatonin is 1 to 2 hours before you go to bed. You should not take melatonin before you drive or operate machinery, as it can make you sleepy. Melatonin is generally recommended for people over the age of 55 years. It should only be used for a 3 week period, and then reviewed by your doctor.
Over-the-counter sleep aids
You can buy
herbal remedies
over the counter that are promoted to help people sleep. These include
kava
, valerian, passionflower, hops, sour date, mimosa, lavender, California poppy and chamomile.
There is little scientific evidence about whether these remedies work and about the effects of taking them for a long time.
It is important to talk to your doctor before you take any sleeping aid, including any over-the-counter or herbal remedies, as they may interact with your other medicines. Always follow the instructions on the label carefully and do not take them for a long period of time. You should
avoid alcohol when you are taking medicines
, including over-the-counter sleeping aids.
LOOKING FOR A MEDICINE?
— To search by brand name or active ingredient, use the
Medicines information
search feature.
Other treatments
Light therapy
: uses bright light exposure and darkness to reset your internal body clock and improve sleep.
Sleep restriction
: this method reduces your time spent in bed, causing sleep deprivation. Once your sleep improves, you can gradually go back to sleeping normal hours.
What are the complications of insomnia?
Insomnia causes a range of problems that can occur during the day. It can be difficult to function normally. They include:
poor concentration and short attention span
making mistakes or forgetting things
anxiety
or
depression
(these issues can also cause insomnia)
tension headaches
Insomnia that remains untreated can increase your risk of developing mental health conditions. It also increases your risk of
cardiovascular
and
metabolic problems
.
Being overtired can increase your risk of making mistakes or having an accident. Severe sleep deprivation can affect your ability to drive as much as alcohol.
Some medicines for insomnia can also cause complications, for example, increasing your risk of falls.
Can insomnia be prevented?
Insomnia can often be prevented by maintaining healthy habits and good sleep hygiene. To get a good night’s sleep try these:
Go to bed and wake up at the same time every day — even on weekends.
Exercise
regularly, ideally every day.
Avoid heavy meals and spicy foods around bedtime.
Make your bedroom dark, cool and comfortable — remove any distractions.
Avoid looking at screens, bright or blue light before going to bed — blue light reduces melatonin release and may disrupt sleep.
Some people find that having a warm drink or taking a warm bath before bed is soothing and improves their sleep quality.
Resources and support
MindSpot’s Sleep Course
is a free, therapist-assisted online program designed to help you improve your sleep.
The
Sleep Health Foundation
provides information about insomnia and links to online resources and programs to assist you.
Visit the
Australian Psychological Society
for more information on treatment options for insomnia.
Access
THIS WAY UP’s free online program
to learn practical strategies to help deal with ongoing insomnia, based on CBT.
You can also call the healthdirect helpline on
1800 022 222
(known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.
Languages other than English
The
Health Resource Directory
provides sleep hygiene information, as well as advice on good sleep habits in many community languages. | |||||||||
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# Insomnia
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## Key facts
- Insomnia is a sleep disorder that involves difficulty falling asleep, staying asleep or waking too early.
- There are many different causes of insomnia including medical conditions and lifestyle factors.
- Insomnia can affect how you function during the day, including your energy levels, memory, mood or concentration.
- Treatments for insomnia include improving your sleep habits, relaxation techniques, cognitive behaviour therapy (CBT) or medicines.
## On this page
- [What is insomnia?](https://www.healthdirect.gov.au/insomnia#insomnia)
- [What are the symptoms of insomnia?](https://www.healthdirect.gov.au/insomnia#symptoms)
- [What causes insomnia?](https://www.healthdirect.gov.au/insomnia#caused)
- [When should I see my doctor?](https://www.healthdirect.gov.au/insomnia#doctor)
- [How is insomnia diagnosed?](https://www.healthdirect.gov.au/insomnia#diagnosed)
- [How is insomnia treated?](https://www.healthdirect.gov.au/insomnia#treated)
- [What are the complications of insomnia?](https://www.healthdirect.gov.au/insomnia#complications)
- [Can insomnia be prevented?](https://www.healthdirect.gov.au/insomnia#prevented)
- [Resources and support](https://www.healthdirect.gov.au/insomnia#resources)
- [Related information on Australian websites](https://www.healthdirect.gov.au/insomnia#searchGeneralResults)
## What is insomnia?
Insomnia is a [sleep disorder](https://www.healthdirect.gov.au/sleep-disorders). If you have insomnia, you may find it hard to fall [asleep](https://www.healthdirect.gov.au/sleep) or stay asleep. Most Australians experience insomnia at some point in their lives. More than 1 in 10 people have at least mild insomnia at any given time. It is more common in females and older people.
Insomnia can include:
- difficulty falling asleep
- waking up during the night and having trouble going back to sleep
- waking up too early and not being able to go back to sleep
Sometimes people experience all 3 of these.
You might experience insomnia for a short time. This can happen if you’re worried or stressed. Sometimes insomnia can become long term (known as chronic insomnia disorder).
This is defined as having trouble falling asleep or staying asleep at least 3 nights per week, for at least 3 months, that affects how you function during the day.
## What are the symptoms of insomnia?
Symptoms of insomnia include:
- difficulty falling asleep
- waking up often during the night
- waking up too early, and not being able to go back to sleep
- not feeling refreshed when you wake up
Insomnia can also lead to symptoms during the day, making it harder to function. These may include:
- [tension headaches](https://www.healthdirect.gov.au/tension-headache)
- [low energy](https://www.healthdirect.gov.au/fatigue), feeling tired or being too sleepy to do normal activities
- [poor memory and concentration](https://www.healthdirect.gov.au/brain-fog)
- worrying about sleeping
- feeling [irritable](https://www.healthdirect.gov.au/irritability-and-feeling-on-edge), moody or losing interest in doing things
- [feeling restless](https://www.healthdirect.gov.au/feeling-restless), being aggressive or impulsive
- feeling sleepy when sitting quietly
People experience insomnia differently, and you might only have some of these symptoms.
[**CHECK YOUR SYMPTOMS** — Use the **Symptom Checker** and find out if you need to seek medical help.](https://www.healthdirect.gov.au/symptom-checker)
## What causes insomnia?
There are many different causes of insomnia. Sometimes there is no clear cause. In other cases insomnia is caused by an underlying health condition. There are many factors which can cause or worsen insomnia.
Causes of insomnia and factors that can make it worse include:
- **medical issues** — in particular conditions causing [chronic pain](https://www.healthdirect.gov.au/chronic-pain), hormone changes (such as [hot flushes](https://www.healthdirect.gov.au/hot-flushes-due-to-menopause) and [night sweats](https://www.healthdirect.gov.au/night-sweats) during
[menopause](https://www.healthdirect.gov.au/menopause)
), and [breathing](https://www.healthdirect.gov.au/shortness-of-breath), [urinary](https://www.healthdirect.gov.au/urinary-problems) or [digestive](https://www.healthdirect.gov.au/digestive-system) problems
- **[sleep disorders](https://www.healthdirect.gov.au/sleep-disorders)** — such as [obstructive sleep apnoea](https://www.healthdirect.gov.au/obstructive-sleep-apnoea), circadian rhythm disorders caused by irregular sleep patterns and [restless legs syndrome](https://www.healthdirect.gov.au/restless-legs-syndrome)
- **substances** — including [caffeine](https://www.healthdirect.gov.au/caffeine), [nicotine](https://www.healthdirect.gov.au/quit-smoking-vaping), [alcohol](https://www.healthdirect.gov.au/how-alcohol-affects-your-health), [amphetamines](https://www.healthdirect.gov.au/ice-crystal-meth) and some medicines
- **[mental health conditions](https://www.healthdirect.gov.au/mental-health-conditions)** — such as [anxiety](https://www.healthdirect.gov.au/anxiety), [depression](https://www.healthdirect.gov.au/depression), [PTSD (post-traumatic stress disorder)](https://www.healthdirect.gov.au/post-traumatic-stress-disorder-ptsd) or other disorders, stress caused by work or [financial problems](https://www.healthdirect.gov.au/financial-stress), [relationship issues](https://www.healthdirect.gov.au/coping-with-divorce-or-breakup) or [grief](https://www.healthdirect.gov.au/grief-loss)
- **unhealthy sleep habits** — known as poor sleep hygiene
Some people are more likely to experience insomnia, including:
- older people
- people with [dementia](https://www.healthdirect.gov.au/dementia-overview)
- [shift workers](https://www.healthdirect.gov.au/sleep#shift-work)
- people who often [travel across time zones](https://www.healthdirect.gov.au/jet-lag)
- people who have a genetic basis for insomnia
## When should I see my doctor?
It is a good idea to see your doctor if you are having trouble sleeping or if you are:
- having problems with your mood
- feeling restless in bed
- waking up not feeling refreshed
Keeping a sleep diary is a good way to track your symptoms. You can share this with your doctor or another health professional.
If your doctor thinks you may have insomnia, they can refer you to see a sleep specialist or a [psychologist](https://www.healthdirect.gov.au/psychiatrists-and-psychologists).
[**FIND A HEALTH SERVICE** — The **Service Finder** can help you find doctors, pharmacies, hospitals and other health services.](https://www.healthdirect.gov.au/australian-health-services)
## How is insomnia diagnosed?
There is no specific test to diagnose insomnia. Your doctor may ask you to keep a sleep diary or answer a questionnaire to help them understand your sleep problems. Your doctor will ask you about your:
- sleep habits
- medicines
- [caffeine](https://www.healthdirect.gov.au/caffeine) and [alcohol use](https://www.healthdirect.gov.au/how-alcohol-affects-your-health)
- other symptoms (such as pain)
Your doctor may examine you to rule out underlying conditions or other sleep disorders that may be causing your insomnia. In some situations, your doctor may refer you for tests at a specialist sleep clinic.
[**ASK YOUR DOCTOR** — Preparing for an appointment? Use the **Question Builder** for general tips on what to ask your GP or specialist.](https://www.healthdirect.gov.au/question-builder)
## How is insomnia treated?
There are many treatments for insomnia. Your doctor will help you choose a treatment plan based on your situation. Treatments include one or more of the following:
### Treating an underlying condition
If your insomnia is caused by an underlying condition such as:
- [pain](https://www.healthdirect.gov.au/aches-and-pains)
- [hormone changes](https://www.healthdirect.gov.au/hormonal-system-endocrine)
- [digestive](https://www.healthdirect.gov.au/digestive-system) problems
- a [mental health](https://www.healthdirect.gov.au/mental-health-and-wellbeing) condition
- other sleep disorders, such as [sleep apnoea](https://www.healthdirect.gov.au/obstructive-sleep-apnoea)
Your doctor may suggest treating those conditions or recommend tests to find other ways to improve your symptoms.
If a medicine is causing your insomnia, your doctor may be able to give you a different medicine or help you reduce the dose.
### Sleep hygiene
Good [sleep hygiene](https://www.healthdirect.gov.au/sleep#what) includes forming good habits that will help you sleep well.
If your insomnia is caused by poor sleep hygiene, the first step in treatment is to learn to adopt healthy sleep habits and change any [lifestyle](https://www.healthdirect.gov.au/healthy-lifestyle) factors that may contribute to the insomnia. Sleep hygiene is often used alongside other approaches to treat insomnia.
Good sleep habits include the following:
- Keep regular sleep patterns. Try to go to bed and wake up at around the same time every day and avoid daytime naps. Don’t spend too long in bed — most people should aim for 8 ½ hours or less. Staying in bed for longer can lead to broken sleep.
- Make sure your bedroom is comfortable. It should be quiet and dark, not too hot or too cold. Consider removing clocks from your bedroom, so you don’t keep checking the time. Avoid having screens in your bedroom, and don’t use screens for one hour before going to bed.
- Cut out [nicotine](https://www.healthdirect.gov.au/quit-smoking-vaping), reduce or cut out [alcohol](https://www.healthdirect.gov.au/alcohol) and limit caffeine to mornings only.
- [Exercise](https://www.healthdirect.gov.au/exercise-and-mental-health) regularly, but not in the evening.
- If you can’t sleep, go to another room and engage in a quiet activity (such as reading) until you feel tired, and then try again. Try to reduce the time you spend in bed if you cannot sleep.
- Do something you find relaxing before bed.
- Try to manage anything that is worrying you earlier in the day, rather than at bedtime.
### Relaxation techniques
Learn how to relax your body and mind before bed. This can help you let go of worries and prepare your body for sleep. Useful techniques to try before sleep include:
- breathing exercises
- muscle [relaxation](https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief)
- [meditation](https://www.healthdirect.gov.au/meditation)
### Cognitive behaviour therapy (CBT)
[Cognitive behaviour therapy (CBT)](https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt) is usually the first type of treatment to try if sleep strategies and relaxation techniques have not helped you. CBT is a treatment that helps you change how you think about sleep and feel less anxious or worried about it. It is usually provided by a [psychologist](https://www.healthdirect.gov.au/psychiatrists-and-psychologists) and can be done individually or in a group. CBT is effective for insomnia, anxiety and depression.
### Medicines
#### Prescription medicines
In the case of chronic insomnia, where other treatments have not helped, your doctor may prescribe medicines. [Sleeping pills](https://www.healthdirect.gov.au/safe-use-of-sleeping-pills) are less effective than CBT and are not a cure for insomnia, as they do not target the underlying problem. They can be useful for a short period of time, but become less effective if you take them too often. Long-term medicine use can also lead to [addiction](https://www.healthdirect.gov.au/what-is-addiction) and [side effects](https://www.healthdirect.gov.au/medicine-and-side-effects).
Your doctor may prescribe a medicine for insomnia (for example [temazepam](https://www.healthdirect.gov.au/temazepam), [zopiclone](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,20176/zopiclone) or [zolpidem](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,20179/zolpidem)). They will recommend you use medicines at the lowest possible dose and for a short time. These medicines may cause side effects, especially among older people, like an increased risk of [falling](https://www.healthdirect.gov.au/falls).
Other medicines (for example [suvorexant](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,24033/suvorexant) and [lemborexant](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,27022/lemborexant)) may help people stay asleep or fall asleep, but they’re not suitable for everyone — your doctor will prescribe these if they are a good option for you.
Many other prescription and over-the-counter medicines are sometimes used for sleep, but they’re not recommended — especially for older adults. These include antidepressants, some [antihistamines](https://www.healthdirect.gov.au/antihistamines) and [antipsychotics](https://www.healthdirect.gov.au/antipsychotic-medicines). They can cause serious side effects and often don’t work well for insomnia.
Side effects of some medicines could include:
- night wandering
- agitation
- excessive drowsiness during the day
- impaired thinking
- balance problems and [dizziness](https://www.healthdirect.gov.au/dizziness)
- [allergic reactions](https://www.healthdirect.gov.au/allergies-and-hypersensitivities)
Sometimes, sleeping tablets can make insomnia worse, especially if you take them regularly.
Ask your [pharmacist](https://www.healthdirect.gov.au/getting-the-most-out-of-your-pharmacist) for advice if you are worried about the [side effects of your medicines](https://www.healthdirect.gov.au/questions-to-ask-before-taking-a-medicine).
Another option your doctor may recommend is [melatonin](https://www.healthdirect.gov.au/melatonin), a hormone that controls the body’s night and day cycles. It can be used:
- as a sedative (to help you feel calm)
- to make you feel sleepy
- to reset your internal body clock
Melatonin is taken as a pill — there are different options your doctor can prescribe, based on the reason for your insomnia. The best time to take melatonin is 1 to 2 hours before you go to bed. You should not take melatonin before you drive or operate machinery, as it can make you sleepy. Melatonin is generally recommended for people over the age of 55 years. It should only be used for a 3 week period, and then reviewed by your doctor.
#### Over-the-counter sleep aids
You can buy [herbal remedies](https://www.healthdirect.gov.au/complementary-therapy) over the counter that are promoted to help people sleep. These include [kava](https://www.healthdirect.gov.au/kava), valerian, passionflower, hops, sour date, mimosa, lavender, California poppy and chamomile.
There is little scientific evidence about whether these remedies work and about the effects of taking them for a long time.
It is important to talk to your doctor before you take any sleeping aid, including any over-the-counter or herbal remedies, as they may interact with your other medicines. Always follow the instructions on the label carefully and do not take them for a long period of time. You should [avoid alcohol when you are taking medicines](https://www.healthdirect.gov.au/medicines-and-alcohol), including over-the-counter sleeping aids.
[**LOOKING FOR A MEDICINE?** — To search by brand name or active ingredient, use the **Medicines information** search feature.](https://www.healthdirect.gov.au/medicines)
### Other treatments
- **Light therapy**: uses bright light exposure and darkness to reset your internal body clock and improve sleep.
- **Sleep restriction**: this method reduces your time spent in bed, causing sleep deprivation. Once your sleep improves, you can gradually go back to sleeping normal hours.
## What are the complications of insomnia?
Insomnia causes a range of problems that can occur during the day. It can be difficult to function normally. They include:
- poor concentration and short attention span
- making mistakes or forgetting things
- [anxiety](https://www.healthdirect.gov.au/anxiety) or [depression](https://www.healthdirect.gov.au/depression) (these issues can also cause insomnia)
- [tension headaches](https://www.healthdirect.gov.au/tension-headache)
Insomnia that remains untreated can increase your risk of developing mental health conditions. It also increases your risk of [cardiovascular](https://www.healthdirect.gov.au/heart-and-cardiovascular-conditions) and [metabolic problems](https://www.healthdirect.gov.au/metabolic-diseases).
Being overtired can increase your risk of making mistakes or having an accident. Severe sleep deprivation can affect your ability to drive as much as alcohol.
Some medicines for insomnia can also cause complications, for example, increasing your risk of falls.
## Can insomnia be prevented?
Insomnia can often be prevented by maintaining healthy habits and good sleep hygiene. To get a good night’s sleep try these:
- Go to bed and wake up at the same time every day — even on weekends.
- [Exercise](https://www.healthdirect.gov.au/fitness-and-exercise) regularly, ideally every day.
- Avoid heavy meals and spicy foods around bedtime.
- Make your bedroom dark, cool and comfortable — remove any distractions.
- Avoid looking at screens, bright or blue light before going to bed — blue light reduces melatonin release and may disrupt sleep.
Some people find that having a warm drink or taking a warm bath before bed is soothing and improves their sleep quality.
## Resources and support
- [MindSpot’s Sleep Course](https://www.mindspot.org.au/treatments/sleep-course/) is a free, therapist-assisted online program designed to help you improve your sleep.
- The [Sleep Health Foundation](https://www.sleephealthfoundation.org.au/sleep-categories/insomnia) provides information about insomnia and links to online resources and programs to assist you.
- Visit the [Australian Psychological Society](https://psychology.org.au/for-the-public/psychology-topics/insomnia) for more information on treatment options for insomnia.
- Access [THIS WAY UP’s free online program](https://thiswayup.org.au/programs/insomnia-program/) to learn practical strategies to help deal with ongoing insomnia, based on CBT.
You can also call the healthdirect helpline on [1800 022 222](tel:1800022222) (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.
### Languages other than English
- The [Health Resource Directory](https://healthresourcedirectory.org.au/en/health-resource-directory/sleep-hygiene/) provides sleep hygiene information, as well as advice on good sleep habits in many community languages.
#### Sources:
Australian Prescriber *[(Management of insomnia in primary care)](https://australianprescriber.tg.org.au/articles/management-of-insomnia-in-primary-care.html "Management of insomnia in primary care")*, BMC Family Practice *[(Primary care management of chronic insomnia: a qualitative analysis of the attitudes and experiences of Australian general practitioners)](https://bmcprimcare.biomedcentral.com/articles/10.1186/s12875-021-01510-z "Primary care management of chronic insomnia: a qualitative analysis of the attitudes and experiences of Australian general practitioners")*, Therapeutic Guidelines *[(Insomnia in adults)](https://tgldcdp.tg.org.au/viewTopic?etgAccess=true&guidelinePage=Psychotropic&topicfile=insomnia-adults&guidelinename=Psychotropic§ionId=toc_d1e644#toc_d1e644 "Insomnia in adults")*, Australian Journal of General Practice (AJGP) *[(Insomnia theory and assessment)](https://www1.racgp.org.au/ajgp/2019/april/insomnia-theory-and-assessment "Insomnia theory and assessment")*, Journal of Sleep Research *[(The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023)](https://pubmed.ncbi.nlm.nih.gov/38016484/ "The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023")*, The New England Journal of Medicine *[(Management of Insomnia)](https://www.nejm.org/doi/full/10.1056/NEJMcp2305655 "Management of Insomnia")*, Missouri Medicine *[(Insomnia: A Current Review)](https://pubmed.ncbi.nlm.nih.gov/38404423/ "Insomnia: A Current Review")*, Australian Medicines Handbook *[(Benzodiazepines)](https://amhonline.amh.net.au/chapters/psychotropic-drugs/drugs-anxiety-sleep-disorders/benzodiazepines?menu=vertical "Benzodiazepines")*, Sleep Disorders *[(Residual Effects of Sleep Medications Are Commonly Reported and Associated with Impaired Patient-Reported Outcomes among Insomnia Patients in the United States)](https://pubmed.ncbi.nlm.nih.gov/26783470/ "Residual Effects of Sleep Medications Are Commonly Reported and Associated with Impaired Patient-Reported Outcomes among Insomnia Patients in the United States")*, Australian Medicines Handbook *[(Suvorexant)](https://amhonline.amh.net.au/chapters/psychotropic-drugs/drugs-anxiety-sleep-disorders/orexin-receptor-antagonists/suvorexant "Suvorexant")*, British Journal of General Practice *[(Trends in the prescription of drugs used for insomnia: an open-cohort study in Australian general practice, 2011–2018)](https://pubmed.ncbi.nlm.nih.gov/33950853/ "Trends in the prescription of drugs used for insomnia: an open-cohort study in Australian general practice, 2011–2018")*, John Murtagh’s General Practice, 8th Edition *[(Chapter 60: Sleep disorders)](https://murtagh.mhmedical.com/content.aspx?sectionid=262300735&bookid=3133#1186903248 "Chapter 60: Sleep disorders")*, Australian Medicines Handbook *[(Melatonin)](https://amhonline.amh.net.au/chapters/psychotropic-drugs/drugs-anxiety-sleep-disorders/other-drugs-anxiety-sleep-disorders/melatonin "Melatonin")*, Australian Journal of General Practice *[(General practitioner assessment and management of insomnia in adults)](https://www1.racgp.org.au/ajgp/2023/october/general-practitioner-assessment-and-management-of "General practitioner assessment and management of insomnia in adults")*, Australian Journal of General Practice *[(Insomnia management)](https://www1.racgp.org.au/ajgp/2019/april/insomnia-management "Insomnia management")*, Psychiatry Investigation *[(Herbal and Natural Supplements for Improving Sleep: A Literature Review)](https://pmc.ncbi.nlm.nih.gov/articles/PMC11321869/ "Herbal and Natural Supplements for Improving Sleep: A Literature Review")*, Journal of Sleep Research *[(Light therapy in insomnia disorder: A systematic review and meta-analysis)](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13895 "Light therapy in insomnia disorder: A systematic review and meta-analysis")*, BMC Public Health *[(The impact of sleep deprivation and alcohol on driving: a comparative study)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7310070/ "The impact of sleep deprivation and alcohol on driving: a comparative study")*, The Journal of Headache and Pain *[(Insomnia in tension-type headache: a population-based study)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5595708/#Sec17 "Insomnia in tension-type headache: a population-based study")*
Learn more here about the [development and quality assurance of healthdirect content](https://www.healthdirect.gov.au/about-our-content).
Last reviewed: July 2025
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## Need more information?
These trusted information partners have more on this topic.
General search results
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[Sleep - insomnia \| Better Health Channel Around one in three people regularly have trouble falling asleep or staying asleep. *Read more on Better Health Channel website* ](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-insomnia)
[Sleep problems – insomnia \| National Centre for Farmer Health Insomnia is when you have difficulty falling asleep, or getting back to sleep if you wake in the night. Most people at some stage in their lives have difficulty sleeping. Usually this is only temporary. Read more... *Read more on National Centre for Farmer Health website* ](https://farmerhealth.org.au/2017/03/20/sleep-problems-insomnia)
[Insomnia \| What is insomnia? \| Insomnia symptoms Insomnia is one of the most common sleep disorders young people face. Learn about the signs, symptoms and causes of insomnia, and what to do about it. *Read more on ReachOut website* ](https://au.reachout.com/mental-wellbeing/sleep-issues/what-is-insomnia)
[Insomnia \| Sleep Health Foundation This is a fact sheet about Insomnia. Insomnia is a disorder characterised by difficulty falling asleep, staying asleep or getting restorative sleep, and can negatively impact your health and wellbeing *Read more on Sleep Health Foundation website* ](https://www.sleephealthfoundation.org.au/sleep-disorders/insomnia-2)
[Preventing Chronic Insomnia \| Sleep Health Foundation This is a fact sheet about Preventing Chronic Insomnia. Preventing chronic insomnia involves adopting healthy sleep habits and addressing potential underlying causes such as using the 3Ps model. *Read more on Sleep Health Foundation website* ](https://www.sleephealthfoundation.org.au/sleep-disorders/preventing-chronic-insomnia)
[What is Insomnia? \| Causes & Treatment Explained Insomnia is a very common sleep disorder, characterised by difficulty falling or staying asleep. People with insomnia find it hard to fall asleep. *Read more on This Way Up website* ](https://thiswayup.org.au/insomnia-explained)
[Insomnia Treatment Program\| THIS WAY UP Learn effective, step-by-step strategies for managing chronic sleep difficulties with our practical and free online program for insomnia. *Read more on This Way Up website* ](https://thiswayup.org.au/what-we-treat/insomnia)
[Cognitive Behavioural Therapy for Insomnia (CBT-I) \| Sleep Health Foundation This is a fact sheet about Cognitive Behavioural Therapy for Insomnia. CBT-I focuses on identifying and changing behaviours and thought patterns that contribute to sleep problems. *Read more on Sleep Health Foundation website* ](https://www.sleephealthfoundation.org.au/sleep-disorders/cognitive-behavioural-therapy-for-insomnia-cbt-i)
[Insomnia in children and teenagers \| Raising Children Network Insomnia is a problem with getting to sleep, staying asleep or waking up too early. If your child has insomnia and it’s affecting their wellbeing, see a GP. *Read more on raisingchildren.net.au website* ](https://raisingchildren.net.au/guides/a-z-health-reference/insomnia)
[Insomnia in pregnancy and breastfeeding Insomnia is a common sleep disorder during pregnancy and breastfeeding. Read more to learn about causes, symptoms and how to improve your sleep. *Read more on Pregnancy,Birth & Baby website* ](https://www.pregnancybirthbaby.org.au/insomnia-in-pregnancy-and-breastfeeding)
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[Management of insomnia in primary care More than 12% of Australians have chronic insomnia, which is associated with increased risk of depression, cardiovascular disease and death. *Read more on Australian Prescriber website* ](https://australianprescriber.tg.org.au/articles/management-of-insomnia-in-primary-care.html)
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| Readable Markdown | ## Key facts
- Insomnia is a sleep disorder that involves difficulty falling asleep, staying asleep or waking too early.
- There are many different causes of insomnia including medical conditions and lifestyle factors.
- Insomnia can affect how you function during the day, including your energy levels, memory, mood or concentration.
- Treatments for insomnia include improving your sleep habits, relaxation techniques, cognitive behaviour therapy (CBT) or medicines.
## On this page
- [What is insomnia?](https://www.healthdirect.gov.au/insomnia#insomnia)
- [What are the symptoms of insomnia?](https://www.healthdirect.gov.au/insomnia#symptoms)
- [What causes insomnia?](https://www.healthdirect.gov.au/insomnia#caused)
- [When should I see my doctor?](https://www.healthdirect.gov.au/insomnia#doctor)
- [How is insomnia diagnosed?](https://www.healthdirect.gov.au/insomnia#diagnosed)
- [How is insomnia treated?](https://www.healthdirect.gov.au/insomnia#treated)
- [What are the complications of insomnia?](https://www.healthdirect.gov.au/insomnia#complications)
- [Can insomnia be prevented?](https://www.healthdirect.gov.au/insomnia#prevented)
- [Resources and support](https://www.healthdirect.gov.au/insomnia#resources)
- [Related information on Australian websites](https://www.healthdirect.gov.au/insomnia#searchGeneralResults)
## What is insomnia?
Insomnia is a [sleep disorder](https://www.healthdirect.gov.au/sleep-disorders). If you have insomnia, you may find it hard to fall [asleep](https://www.healthdirect.gov.au/sleep) or stay asleep. Most Australians experience insomnia at some point in their lives. More than 1 in 10 people have at least mild insomnia at any given time. It is more common in females and older people.
Insomnia can include:
- difficulty falling asleep
- waking up during the night and having trouble going back to sleep
- waking up too early and not being able to go back to sleep
Sometimes people experience all 3 of these.
You might experience insomnia for a short time. This can happen if you’re worried or stressed. Sometimes insomnia can become long term (known as chronic insomnia disorder).
This is defined as having trouble falling asleep or staying asleep at least 3 nights per week, for at least 3 months, that affects how you function during the day.
## What are the symptoms of insomnia?
Symptoms of insomnia include:
- difficulty falling asleep
- waking up often during the night
- waking up too early, and not being able to go back to sleep
- not feeling refreshed when you wake up
Insomnia can also lead to symptoms during the day, making it harder to function. These may include:
- [tension headaches](https://www.healthdirect.gov.au/tension-headache)
- [low energy](https://www.healthdirect.gov.au/fatigue), feeling tired or being too sleepy to do normal activities
- [poor memory and concentration](https://www.healthdirect.gov.au/brain-fog)
- worrying about sleeping
- feeling [irritable](https://www.healthdirect.gov.au/irritability-and-feeling-on-edge), moody or losing interest in doing things
- [feeling restless](https://www.healthdirect.gov.au/feeling-restless), being aggressive or impulsive
- feeling sleepy when sitting quietly
People experience insomnia differently, and you might only have some of these symptoms.
[**CHECK YOUR SYMPTOMS** — Use the **Symptom Checker** and find out if you need to seek medical help.](https://www.healthdirect.gov.au/symptom-checker)
## What causes insomnia?
There are many different causes of insomnia. Sometimes there is no clear cause. In other cases insomnia is caused by an underlying health condition. There are many factors which can cause or worsen insomnia.
Causes of insomnia and factors that can make it worse include:
- **medical issues** — in particular conditions causing [chronic pain](https://www.healthdirect.gov.au/chronic-pain), hormone changes (such as [hot flushes](https://www.healthdirect.gov.au/hot-flushes-due-to-menopause) and [night sweats](https://www.healthdirect.gov.au/night-sweats) during
[menopause](https://www.healthdirect.gov.au/menopause)
), and [breathing](https://www.healthdirect.gov.au/shortness-of-breath), [urinary](https://www.healthdirect.gov.au/urinary-problems) or [digestive](https://www.healthdirect.gov.au/digestive-system) problems
- **[sleep disorders](https://www.healthdirect.gov.au/sleep-disorders)** — such as [obstructive sleep apnoea](https://www.healthdirect.gov.au/obstructive-sleep-apnoea), circadian rhythm disorders caused by irregular sleep patterns and [restless legs syndrome](https://www.healthdirect.gov.au/restless-legs-syndrome)
- **substances** — including [caffeine](https://www.healthdirect.gov.au/caffeine), [nicotine](https://www.healthdirect.gov.au/quit-smoking-vaping), [alcohol](https://www.healthdirect.gov.au/how-alcohol-affects-your-health), [amphetamines](https://www.healthdirect.gov.au/ice-crystal-meth) and some medicines
- **[mental health conditions](https://www.healthdirect.gov.au/mental-health-conditions)** — such as [anxiety](https://www.healthdirect.gov.au/anxiety), [depression](https://www.healthdirect.gov.au/depression), [PTSD (post-traumatic stress disorder)](https://www.healthdirect.gov.au/post-traumatic-stress-disorder-ptsd) or other disorders, stress caused by work or [financial problems](https://www.healthdirect.gov.au/financial-stress), [relationship issues](https://www.healthdirect.gov.au/coping-with-divorce-or-breakup) or [grief](https://www.healthdirect.gov.au/grief-loss)
- **unhealthy sleep habits** — known as poor sleep hygiene
Some people are more likely to experience insomnia, including:
- older people
- people with [dementia](https://www.healthdirect.gov.au/dementia-overview)
- [shift workers](https://www.healthdirect.gov.au/sleep#shift-work)
- people who often [travel across time zones](https://www.healthdirect.gov.au/jet-lag)
- people who have a genetic basis for insomnia
## When should I see my doctor?
It is a good idea to see your doctor if you are having trouble sleeping or if you are:
- having problems with your mood
- feeling restless in bed
- waking up not feeling refreshed
Keeping a sleep diary is a good way to track your symptoms. You can share this with your doctor or another health professional.
If your doctor thinks you may have insomnia, they can refer you to see a sleep specialist or a [psychologist](https://www.healthdirect.gov.au/psychiatrists-and-psychologists).
[**FIND A HEALTH SERVICE** — The **Service Finder** can help you find doctors, pharmacies, hospitals and other health services.](https://www.healthdirect.gov.au/australian-health-services)
## How is insomnia diagnosed?
There is no specific test to diagnose insomnia. Your doctor may ask you to keep a sleep diary or answer a questionnaire to help them understand your sleep problems. Your doctor will ask you about your:
- sleep habits
- medicines
- [caffeine](https://www.healthdirect.gov.au/caffeine) and [alcohol use](https://www.healthdirect.gov.au/how-alcohol-affects-your-health)
- other symptoms (such as pain)
Your doctor may examine you to rule out underlying conditions or other sleep disorders that may be causing your insomnia. In some situations, your doctor may refer you for tests at a specialist sleep clinic.
[**ASK YOUR DOCTOR** — Preparing for an appointment? Use the **Question Builder** for general tips on what to ask your GP or specialist.](https://www.healthdirect.gov.au/question-builder)
## How is insomnia treated?
There are many treatments for insomnia. Your doctor will help you choose a treatment plan based on your situation. Treatments include one or more of the following:
### Treating an underlying condition
If your insomnia is caused by an underlying condition such as:
- [pain](https://www.healthdirect.gov.au/aches-and-pains)
- [hormone changes](https://www.healthdirect.gov.au/hormonal-system-endocrine)
- [digestive](https://www.healthdirect.gov.au/digestive-system) problems
- a [mental health](https://www.healthdirect.gov.au/mental-health-and-wellbeing) condition
- other sleep disorders, such as [sleep apnoea](https://www.healthdirect.gov.au/obstructive-sleep-apnoea)
Your doctor may suggest treating those conditions or recommend tests to find other ways to improve your symptoms.
If a medicine is causing your insomnia, your doctor may be able to give you a different medicine or help you reduce the dose.
### Sleep hygiene
Good [sleep hygiene](https://www.healthdirect.gov.au/sleep#what) includes forming good habits that will help you sleep well.
If your insomnia is caused by poor sleep hygiene, the first step in treatment is to learn to adopt healthy sleep habits and change any [lifestyle](https://www.healthdirect.gov.au/healthy-lifestyle) factors that may contribute to the insomnia. Sleep hygiene is often used alongside other approaches to treat insomnia.
Good sleep habits include the following:
- Keep regular sleep patterns. Try to go to bed and wake up at around the same time every day and avoid daytime naps. Don’t spend too long in bed — most people should aim for 8 ½ hours or less. Staying in bed for longer can lead to broken sleep.
- Make sure your bedroom is comfortable. It should be quiet and dark, not too hot or too cold. Consider removing clocks from your bedroom, so you don’t keep checking the time. Avoid having screens in your bedroom, and don’t use screens for one hour before going to bed.
- Cut out [nicotine](https://www.healthdirect.gov.au/quit-smoking-vaping), reduce or cut out [alcohol](https://www.healthdirect.gov.au/alcohol) and limit caffeine to mornings only.
- [Exercise](https://www.healthdirect.gov.au/exercise-and-mental-health) regularly, but not in the evening.
- If you can’t sleep, go to another room and engage in a quiet activity (such as reading) until you feel tired, and then try again. Try to reduce the time you spend in bed if you cannot sleep.
- Do something you find relaxing before bed.
- Try to manage anything that is worrying you earlier in the day, rather than at bedtime.
### Relaxation techniques
Learn how to relax your body and mind before bed. This can help you let go of worries and prepare your body for sleep. Useful techniques to try before sleep include:
- breathing exercises
- muscle [relaxation](https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief)
- [meditation](https://www.healthdirect.gov.au/meditation)
### Cognitive behaviour therapy (CBT)
[Cognitive behaviour therapy (CBT)](https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt) is usually the first type of treatment to try if sleep strategies and relaxation techniques have not helped you. CBT is a treatment that helps you change how you think about sleep and feel less anxious or worried about it. It is usually provided by a [psychologist](https://www.healthdirect.gov.au/psychiatrists-and-psychologists) and can be done individually or in a group. CBT is effective for insomnia, anxiety and depression.
### Medicines
#### Prescription medicines
In the case of chronic insomnia, where other treatments have not helped, your doctor may prescribe medicines. [Sleeping pills](https://www.healthdirect.gov.au/safe-use-of-sleeping-pills) are less effective than CBT and are not a cure for insomnia, as they do not target the underlying problem. They can be useful for a short period of time, but become less effective if you take them too often. Long-term medicine use can also lead to [addiction](https://www.healthdirect.gov.au/what-is-addiction) and [side effects](https://www.healthdirect.gov.au/medicine-and-side-effects).
Your doctor may prescribe a medicine for insomnia (for example [temazepam](https://www.healthdirect.gov.au/temazepam), [zopiclone](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,20176/zopiclone) or [zolpidem](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,20179/zolpidem)). They will recommend you use medicines at the lowest possible dose and for a short time. These medicines may cause side effects, especially among older people, like an increased risk of [falling](https://www.healthdirect.gov.au/falls).
Other medicines (for example [suvorexant](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,24033/suvorexant) and [lemborexant](https://www.healthdirect.gov.au/medicines/medicinal-product/aht,27022/lemborexant)) may help people stay asleep or fall asleep, but they’re not suitable for everyone — your doctor will prescribe these if they are a good option for you.
Many other prescription and over-the-counter medicines are sometimes used for sleep, but they’re not recommended — especially for older adults. These include antidepressants, some [antihistamines](https://www.healthdirect.gov.au/antihistamines) and [antipsychotics](https://www.healthdirect.gov.au/antipsychotic-medicines). They can cause serious side effects and often don’t work well for insomnia.
Side effects of some medicines could include:
- night wandering
- agitation
- excessive drowsiness during the day
- impaired thinking
- balance problems and [dizziness](https://www.healthdirect.gov.au/dizziness)
- [allergic reactions](https://www.healthdirect.gov.au/allergies-and-hypersensitivities)
Sometimes, sleeping tablets can make insomnia worse, especially if you take them regularly.
Ask your [pharmacist](https://www.healthdirect.gov.au/getting-the-most-out-of-your-pharmacist) for advice if you are worried about the [side effects of your medicines](https://www.healthdirect.gov.au/questions-to-ask-before-taking-a-medicine).
Another option your doctor may recommend is [melatonin](https://www.healthdirect.gov.au/melatonin), a hormone that controls the body’s night and day cycles. It can be used:
- as a sedative (to help you feel calm)
- to make you feel sleepy
- to reset your internal body clock
Melatonin is taken as a pill — there are different options your doctor can prescribe, based on the reason for your insomnia. The best time to take melatonin is 1 to 2 hours before you go to bed. You should not take melatonin before you drive or operate machinery, as it can make you sleepy. Melatonin is generally recommended for people over the age of 55 years. It should only be used for a 3 week period, and then reviewed by your doctor.
#### Over-the-counter sleep aids
You can buy [herbal remedies](https://www.healthdirect.gov.au/complementary-therapy) over the counter that are promoted to help people sleep. These include [kava](https://www.healthdirect.gov.au/kava), valerian, passionflower, hops, sour date, mimosa, lavender, California poppy and chamomile.
There is little scientific evidence about whether these remedies work and about the effects of taking them for a long time.
It is important to talk to your doctor before you take any sleeping aid, including any over-the-counter or herbal remedies, as they may interact with your other medicines. Always follow the instructions on the label carefully and do not take them for a long period of time. You should [avoid alcohol when you are taking medicines](https://www.healthdirect.gov.au/medicines-and-alcohol), including over-the-counter sleeping aids.
[**LOOKING FOR A MEDICINE?** — To search by brand name or active ingredient, use the **Medicines information** search feature.](https://www.healthdirect.gov.au/medicines)
### Other treatments
- **Light therapy**: uses bright light exposure and darkness to reset your internal body clock and improve sleep.
- **Sleep restriction**: this method reduces your time spent in bed, causing sleep deprivation. Once your sleep improves, you can gradually go back to sleeping normal hours.
## What are the complications of insomnia?
Insomnia causes a range of problems that can occur during the day. It can be difficult to function normally. They include:
- poor concentration and short attention span
- making mistakes or forgetting things
- [anxiety](https://www.healthdirect.gov.au/anxiety) or [depression](https://www.healthdirect.gov.au/depression) (these issues can also cause insomnia)
- [tension headaches](https://www.healthdirect.gov.au/tension-headache)
Insomnia that remains untreated can increase your risk of developing mental health conditions. It also increases your risk of [cardiovascular](https://www.healthdirect.gov.au/heart-and-cardiovascular-conditions) and [metabolic problems](https://www.healthdirect.gov.au/metabolic-diseases).
Being overtired can increase your risk of making mistakes or having an accident. Severe sleep deprivation can affect your ability to drive as much as alcohol.
Some medicines for insomnia can also cause complications, for example, increasing your risk of falls.
## Can insomnia be prevented?
Insomnia can often be prevented by maintaining healthy habits and good sleep hygiene. To get a good night’s sleep try these:
- Go to bed and wake up at the same time every day — even on weekends.
- [Exercise](https://www.healthdirect.gov.au/fitness-and-exercise) regularly, ideally every day.
- Avoid heavy meals and spicy foods around bedtime.
- Make your bedroom dark, cool and comfortable — remove any distractions.
- Avoid looking at screens, bright or blue light before going to bed — blue light reduces melatonin release and may disrupt sleep.
Some people find that having a warm drink or taking a warm bath before bed is soothing and improves their sleep quality.
## Resources and support
- [MindSpot’s Sleep Course](https://www.mindspot.org.au/treatments/sleep-course/) is a free, therapist-assisted online program designed to help you improve your sleep.
- The [Sleep Health Foundation](https://www.sleephealthfoundation.org.au/sleep-categories/insomnia) provides information about insomnia and links to online resources and programs to assist you.
- Visit the [Australian Psychological Society](https://psychology.org.au/for-the-public/psychology-topics/insomnia) for more information on treatment options for insomnia.
- Access [THIS WAY UP’s free online program](https://thiswayup.org.au/programs/insomnia-program/) to learn practical strategies to help deal with ongoing insomnia, based on CBT.
You can also call the healthdirect helpline on [1800 022 222](tel:1800022222) (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.
### Languages other than English
- The [Health Resource Directory](https://healthresourcedirectory.org.au/en/health-resource-directory/sleep-hygiene/) provides sleep hygiene information, as well as advice on good sleep habits in many community languages. | |||||||||
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