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Trouble sleeping: causes of insomnia and what helps

Most adults need at least 7 hours of sleep. If you regularly struggle to fall or stay asleep, the cause is usually in your daily routine.

Common causes

  • 01Irregular sleep and wake times
  • 02Bright light and screens late in the evening
  • 03Caffeine within about 9 hours of bed
  • 04Stress and a racing mind
  • 05Alcohol, and heavy or late meals

What a doctor may check

Usually no tests. For insomnia lasting 3 months or more, cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment.

When to see a doctor

Loud snoring, gasping or pauses in breathing at night, together with daytime sleepiness, may be sleep apnoea. Get it assessed.

This page is general information, not a diagnosis. Venva's content is written against clinical guidelines and systematic reviews, listed below. See our medical disclaimer.

References

  1. 1.Management of chronic insomnia disorder in adults: ACP clinical practice guideline. Annals of Internal Medicine, 2016.doi:10.7326/M15-2175
  2. 2.Recommended amount of sleep for a healthy adult: AASM/SRS consensus statement. Sleep, 2015.doi:10.5665/sleep.4716

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