Treating short-term insomnia
Although insomnia can go away on its own, there are a few lifestyle changes and adjustments you can make to get a good night’s sleep.
Sleep hygiene
Sleep hygiene refers to aspects of your lifestyle and bedtime environment that make it easier or harder to get better quality sleep.
Here are some changes you can make to improve your sleep hygiene:
- Go to bed at the same time every night – this will help set your biological clock so you start to feel drowsy at bedtime.
- Create your own bedtime ritual (eg, writing down the things on your mind that are worrying you or that you need to do tomorrow, making a hot, milky drink or taking a warm bath) and start it at the same time each night.
- Reduce or avoid caffeine, cigarettes and alcohol, especially in the evenings.
- Avoid large meals late in the evening, but don’t go to bed hungry – have a late snack if you need to.
- Exercise outdoors early or in the middle of the day, but not too close to your bedtime.
- Avoid TV, computer screens and mobile phones for an hour or 2 before bed, as the artificial light interferes with your natural cues to sleep.
- Unwind before bed by reading or listening to music.
- Don't your bed for work or catching up on social media.
- Make sure your bedroom is cool, dimly lit or dark and as quiet and comfortable for sleep as possible.
- Turn around any bedroom clocks – clock-watching makes insomnia worse.
- Try using mindfulness or relaxation techniques.
Read more tips to improve your sleeping habits. There's printable information about sleep and a checklist you can use to track your sleep hygiene behaviours in Te Kete Haerenga and sleep.
Medicines for sleep
Medicines for managing sleep problems are usually only considered for short-term treatment of severe insomnia. They may be effective in the short term but there's no evidence of long-term efficacy or safety and they're not recommended for chronic insomnia. Medicines used to help your sleeping may also be addictive.
Medicines that are used for insomnia include:
- Sleeping tablets, also called hypnotics (eg, zopiclone)
- Over-the-counter sleeping tablets
- Benzodiazepines, eg, temazepam and lorazepam
- Melatonin – mainly used if you need to change your body clock, eg for jet lag or if you have delayed sleep phase disorder when you have got into a habit of going to sleep and waking later than is normal or practical for you. It's not helpful for chronic insomnia and higher doses can lead to bad dreams.
If you've have been prescribed medicines for sleep, your doctor will talk to you about your safety to drive(external link), as some of these medicines can have side effects. Read more about medicines for sleep problems.
Other supplements are also used for insomnia, but there's little (if any) evidence that they work.
Talk to your healthcare provider to find out the best treatment option for you.
Treating chronic insomnia
If your insomnia has become chronic, see your healthcare provider. Medical conditions or sleep-related disorders causing ongoing sleep problems may need to be investigated and managed. Your healthcare provider may also recommend cognitive behavioural therapy for insomnia (CBTi).
Cognitive behavioural therapy for insomnia (CBTi)
This is a form of cognitive behavioural therapy (CBT) designed especially for people with insomnia (CBTi). It involves a trained provider helping to identify the thoughts, feelings and behaviours that are contributing to your insomnia. It will be different for each person, as it depends on your own particular circumstances and needs, but can include:
- education about sleep and sleep hygiene
- relaxation techniques
- sleep restriction (reducing the time spent in bed so that you're more likely to sleep when you're there)
- addressing negative concerns and thoughts about sleep and insomnia
- homework (eg, keeping a sleep diary).
It’s been found to be very effective, with up to 80% of people experiencing improvement in their sleep.
It can be done by a trained doctor or sleep therapist. Just a Thought provides a free insomnia course you can do yourself online. Read more about how CBT-I works(external link) and the Just a Thought insomnia course(external link).
Online programmes include:
Sleep apps
There are a variety of sleep apps available for use on your smartphone or tablet that can be helpful if you have insomnia. Some apps track your sleep habits, similar to a sleep diary, to help you develop good sleep routines. Other apps help you to fall asleep by using calming visual graphics and relaxing music.