Insomnia and Sleep Hygiene: Practical Tips for Better Sleep

In short: Insomnia means regularly finding it hard to fall asleep, stay asleep or feel refreshed, with an effect on how you function during the day. Most people improve with better sleep habits and, for longer-lasting problems, cognitive behavioural therapy for insomnia (CBT-I), which UK guidance recommends as the first treatment. Sleeping tablets are generally only considered short term, after an assessment by a prescriber.

This guide, written by a Ready Health prescribing pharmacist, explains how to recognise insomnia, practical sleep hygiene steps and when to seek help.

What is insomnia?

Insomnia is difficulty getting to sleep, staying asleep, waking too early or waking unrefreshed, despite having the opportunity to sleep. It becomes a problem when it affects your daytime life, for example through tiredness, irritability, poor concentration or low mood. The NHS describes insomnia lasting less than three months as short-term, and insomnia lasting three months or longer as long-term (chronic).

How much sleep do I need?

Most adults need around seven to nine hours a night, while children and teenagers need more. Needs vary between people and change with age. A useful guide is how you feel during the day: if you are regularly tired, struggling to concentrate or relying on caffeine to get through, your sleep may not be meeting your needs.

What causes insomnia?

• Stress and worry: work, money, relationships or health concerns.
• Mental health conditions: anxiety and depression are closely linked with poor sleep.
• Physical health: pain, breathing problems such as sleep apnoea, restless legs, needing to pass urine at night, menopause symptoms.
• Medicines and substances: caffeine, alcohol, nicotine, recreational drugs, and some prescribed medicines such as certain antidepressants, steroids and ADHD stimulants.
• Routine and environment: shift work, jet lag, irregular bedtimes, noise, light or an uncomfortable bedroom.

Why does poor sleep matter?

Ongoing poor sleep can affect mood, concentration and reaction times, making accidents more likely, particularly when driving. Over time, it is associated with a higher risk of anxiety and depression, and some people start relying on alcohol or other substances to cope.

What is sleep hygiene and what tips actually help?

Sleep hygiene means the daily habits and surroundings that make good sleep more likely. Practical steps include:

1. Keep a regular wake-up time every day, including weekends, even after a poor night.
2. Cut back on caffeine (coffee, tea, cola, energy drinks) from the early afternoon, and avoid nicotine close to bedtime.
3. Limit alcohol. It may help you drop off, but it disrupts sleep later in the night.
4. Get daylight and activity during the day, but avoid vigorous exercise just before bed.
5. Avoid long daytime naps. If you must nap, keep it short and early.
6. Wind down before bed with a calming routine and dimmer lighting; put phones and laptops away for the last hour.
7. Make your bedroom sleep-friendly: dark, quiet, cool and comfortable.
8. Do not lie awake for long. If you cannot sleep after about 20 minutes, get up, do something quiet in low light, and return to bed when sleepy.
9. Avoid heavy meals late in the evening.

What treatments are available for insomnia in the UK?

Any prescription medicine for sleep should only be used after a clinician has looked for underlying causes and decided it is appropriate. Over-the-counter sedating antihistamines can cause next-day drowsiness and are not suitable for long-term use; ask a pharmacist before using them.

When should I see a clinician about my sleep?

• Sleep problems have lasted several weeks despite changing your habits.
• You are struggling to cope or function during the day.
• You snore loudly, stop breathing or gasp in your sleep, or fall asleep unintentionally during the day.
• You think a medicine or health condition may be affecting your sleep.
• Poor sleep is linked with low mood or anxiety.

Frequently asked questions

How long does it take for sleep hygiene to work?

Often a few weeks of consistent changes. Keeping a sleep diary can help you and your clinician spot patterns.

Is it bad to use my phone in bed?

Screens keep the brain alert and their light can affect your body clock. Stopping screen use for the last hour before bed is a helpful habit.

Can I buy melatonin over the counter in the UK?

No. Melatonin is a prescription-only medicine in the UK. Products bought online from overseas may not be regulated.

Are sleeping tablets addictive?

Some, such as Z-drugs and benzodiazepines, can cause tolerance and dependence, which is why they are usually prescribed only for short periods.

Key takeaways

• Insomnia is common and usually improves with consistent sleep habits.
• CBT-I is the recommended first treatment for long-term insomnia.
• Sleeping tablets are generally a short-term option after clinical assessment.
• See a clinician if sleep problems persist, affect your day or come with snoring or low mood.

Sources and further reading

• NHS: Insomnia
• NICE CKS: Insomnia
• NICE TA922: Daridorexant for treating long-term insomnia
• NHS Every Mind Matters: Sleep

Last reviewed: October 2026 by Shamir Patel, Independent Prescribing Pharmacist, Ready Health. This article is general information and does not replace advice from your own clinician.

If poor sleep is affecting your life and you would like to talk it through with a clinician in Standish, Wigan, book a consultation with Ready Health. We will look at possible causes and discuss options suited to you.