Insomnia
Can't fall — or stay — asleep? Start here
Insomnia is when you regularly struggle to fall asleep, stay asleep, or wake too early — and it affects your day.
Before reaching for a pill, know this: the most effective first-line treatment worldwide isn't a drug at all. It's a set of behaviour changes called CBT-I (cognitive behavioural therapy for insomnia).
What helps most
- Stop "trying" to sleep. Effort backfires. Sleep comes when you stop chasing it.
- Protect your sleep window. Don't go to bed before you're sleepy, and get up at the same time regardless of how the night went.
- Park your worries earlier. Spend 10 minutes in the early evening writing tomorrow's to-dos and worries, so your mind isn't doing it at 2 AM.
- Cut the clock-watching. Turn the clock away. Doing the math on "only 4 hours left" only raises the alarm.
If sleeplessness has lasted more than 3 months, happens most nights, or comes with low mood or anxiety, it's worth talking to a professional.
Measure where you are. The ISI is a standard insomnia-severity check.
Take the ISI →This article is general sleep education, not a diagnosis or personalised medical advice. If sleep problems persist or worry you, please consult a licensed physician.