Most insomnia gets better by changing sleep habits: get up at the same time every day, go to bed only when sleepy, wind down for an hour, and keep caffeine, alcohol and screens away from bedtime. If poor sleep lasts three months or more, CBT for insomnia (CBT-I), a 6 to 8 week programme, is usually the first treatment doctors recommend, and it works better than habits alone.
First, check what you are dealing with: the insomnia severity calculator shows whether your nights match a short-term or chronic insomnia pattern.
What Counts As Insomnia?
You have insomnia if you regularly find it hard to fall asleep, wake several times in the night, lie awake, wake early and cannot get back to sleep, or still feel tired after waking, with tiredness, irritability or poor concentration in the day. Insomnia lasting less than 3 months is short-term; 3 months or longer is long-term (NHS).
Common causes include stress, anxiety or depression, noise, a room that is too hot or cold, an uncomfortable bed, alcohol, caffeine or nicotine, jet lag and shift work.
Step 1: Get Up At The Same Time Every Day
A fixed wake-up time, even after a bad night and at weekends, is the anchor of every insomnia plan. Do not sleep in after a bad night; stick to your regular hours (NHS). The tiredness you build up helps you sleep the next night. Set one alarm, put it out of reach, and avoid the snooze button so the time stays fixed.
Step 2: Go To Bed Only When You Are Sleepy
Lying in bed awake trains your brain to link bed with being awake. Go to bed only when you are sleepy, not just tired, and if you cannot sleep, get up and do something calm in dim light until you feel sleepy again. This is the idea behind stimulus control, one of the parts of CBT for insomnia.
Step 3: Wind Down For An Hour Before Bed
Relax for at least an hour before bed, for example with a bath or a book (NHS). If a busy mind or tense body keeps you awake, a relaxation exercise helps: relaxation therapy is one of the treatments sleep medicine guidelines suggest for chronic insomnia (AASM). The sleep tension calculator shows whether breathing exercises or guided imagery suit you better.
Step 4: Set Caffeine, Alcohol And Meal Cut-Offs
Avoid caffeine, nicotine and alcohol at least 6 hours before bed, and avoid big meals late at night (NHS). Alcohol can help you fall asleep but makes sleep lighter, so you are more likely to wake in the night (NHLBI). The caffeine and sleep calculator shows how much is still in your system at bedtime.
Step 5: Make The Bedroom Dark, Quiet And Cool
Sleep in a cool, quiet, dark place, using curtains, blinds, an eye mask or earplugs if needed, and make sure your mattress, pillows and covers are comfortable. Put TVs and phones away before bed, because their light can disrupt your sleep-wake cycle (NHLBI). Blue-light glasses are not a substitute: a large review found they probably make no difference to sleep quality (Cochrane).
Step 6: Use The Daytime Well
Exercise regularly in the daytime, finishing at least 4 to 6 hours before bed, eat meals at regular times, and avoid daytime naps, especially in the afternoon, so you are sleepier at night (NHS; NHLBI).
Step 7: Try CBT For Insomnia If It Lasts
CBT-I is a 6 to 8 week treatment that teaches you to fall asleep faster and stay asleep longer, and it is usually the first treatment for long-term insomnia (NHLBI). It can be done with a doctor, nurse or therapist, in person, by phone or online. The American Academy of Sleep Medicine strongly recommends it for chronic insomnia in adults, and does not suggest sleep hygiene on its own as a treatment (AASM).
| Part of CBT-I | What it does |
|---|---|
| Cognitive therapy | Reduces worry about not being able to sleep |
| Relaxation or meditation | Helps you relax and fall asleep faster |
| Sleep education | Teaches good sleep habits |
| Sleep restriction | Limits time in bed to the time you actually sleep, then extends it as sleep improves |
| Stimulus control | Rebuilds the link between bed and sleep |
What Does A Good Insomnia Routine Look Like?
Here is how the steps fit into one day for someone who needs to be up at 7:00 AM. Shift the times to match your own wake-up time.
| Time | What to do |
|---|---|
| 7:00 AM, every day | Get up at the same time, open the curtains or go outside |
| Daytime | Exercise, regular meals, no naps |
| By 5:00 PM | Last caffeine for an 11:00 PM bedtime; finish exercise |
| From about 9:30 PM | Screens away, dim the lights, no big meals or alcohol |
| 10:00 PM | Wind-down: bath, book, relaxation exercise |
| When sleepy | Go to bed; if awake for a long time, get up until sleepy again |
To choose a bedtime that fits your wake-up time, use the bedtime calculator, and for more everyday habits see sleep hygiene 101.
Sleep Habits vs CBT-I vs Sleeping Pills: What Is The Difference?
| Sleep habits | CBT-I | Sleeping pills | |
|---|---|---|---|
| Best for | Short-term insomnia, and everyone as a base | Insomnia lasting 3 months or more | Short-term use, if a doctor advises |
| Effect | Often enough for short-term problems | Strongly recommended first treatment for chronic insomnia | Can help short term; side effects possible |
| Who provides it | You | Doctor, nurse, therapist or online programme | Doctor |
Talk to a doctor before using any sleep medicine, including over-the-counter products, and check whether medicines you already take could be keeping you awake.
When Should You See A Doctor About Insomnia?
See a GP if changing your sleep habits has not worked, you have had trouble sleeping for months, or your insomnia is affecting your daily life in a way that makes it hard to cope. Also mention loud snoring or breathing pauses, which may point to sleep apnea rather than insomnia (NHS).
Track your progress: rerun the insomnia severity calculator every couple of weeks as you work through these steps.
Insomnia FAQs
Can Insomnia Go Away On Its Own?
Short-term insomnia often settles once the trigger passes, especially with good sleep habits. Insomnia lasting 3 months or more usually needs CBT-I.
What Should I Do If I Cannot Sleep?
If you have been awake a long time, get up and do something calm in dim light, then return to bed when sleepy.
Should I Nap If I Slept Badly?
Avoid daytime naps, especially in the afternoon, so you are sleepier at night.
How Long Does CBT-I Take?
Usually 6 to 8 weeks, in person, by phone or online.
Do Blue-Light Glasses Help Insomnia?
Probably not. Putting screens away before bed and dimming lights help more.
Is It OK To Sleep In After A Bad Night?
No. Getting up at your usual time keeps your body clock steady and helps you sleep the next night.