Insomnia

Also known asCannot Sleep · Trouble Sleeping · Sleeplessness · Difficulty Falling Asleep · 失眠 · 睡不着 · Tidak Boleh Tidur

What it is

Insomnia means difficulty falling asleep, staying asleep or waking too early, together with tiredness, low mood or poor concentration in the day. It is called chronic when it happens at least three nights a week for three months. Stress, worry, shift work, medicines, caffeine, alcohol, pain and other health conditions are common causes.

How food and lifestyle can help

The treatment with the best evidence is cognitive behavioural therapy for insomnia (CBT-I). Alongside it, a few food habits help: avoid caffeine from the afternoon, finish a main meal two to three hours before bed, and avoid alcohol close to bedtime, which makes you fall asleep faster but fragments the second half of the night.

Foods and nutrients to focus on

1. A regular meal pattern, with breakfast and a lighter evening meal.
2. If you are hungry at night, a small snack such as a banana, yoghurt, a small bowl of oats or a glass of warm milk.
3. Some small studies suggest kiwifruit, tart cherry juice and oily fish may help sleep a little; the effect is modest.
4. Plenty of water in the day, tapering off in the evening.

Foods and drinks to limit

1. Caffeine after lunchtime: coffee, tea, cola, energy drinks and chocolate stay in the body for 5 to 6 hours or more.
2. Alcohol as a sleep aid, and large, heavy, spicy or fatty meals late at night.
3. Lots of fluids just before bed, which cause night-time trips to the toilet.

Good to know

1. Melatonin and herbal sleep aids are not a first choice; ask a doctor or pharmacist, especially if you take other medicines.
2. Regular daylight, daytime exercise and a fixed wake-up time work better than most supplements. See Sleep and Sleep and Stress.

When to see a doctor

1. Poor sleep has lasted three months, or is affecting your work, driving or mood.
2. You snore loudly or gasp for breath at night: see Sleep Apnea.
3. You feel persistently low, anxious or hopeless.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

NHS — Insomnia, used for the main facts: https://www.nhs.uk/conditions/insomnia/