Health Tips
Can't sleep at night? How to deal with insomnia
It's 2 a.m. Everyone at home is asleep. You're still awake, counting the hours till your alarm. If this happens to you often, you're not alone. Doctors call it insomnia, and it can get better.
It's 2 a.m. Everyone at home is asleep. You're still awake, counting the hours till your alarm.
If this happens to you often, you're not alone. Doctors call it insomnia, and it can get better.
At a Glance
What: You can't fall asleep, stay asleep, or you wake up too early.
How common: About 1 in 4 adults in India have this problem. [1]
See a doctor: If it happens most nights for a few weeks.
What helps: Wake up at the same time daily. Don't lie in bed awake for long.
GET WELL: Understand it
1. What is insomnia?
Insomnia means you have trouble sleeping, even when you have time to sleep. Then you feel tired the next day. [2]
One or two bad nights before an exam or a wedding is normal. If it happens 3 nights a week for 3 months, doctors call it long-term insomnia. [2]
2. Is this me?
Tick the ones that are true for you:
[ ] I take a long time to fall asleep.
[ ] I wake up many times at night.
[ ] I wake up too early and can't sleep again.
[ ] I feel tired, angry or can't focus during the day.
[ ] I start to worry when it's time for bed.
Ticked 2 or more, most nights? Keep reading.
3. Why does it happen?
Usually it's a mix of things: [4]
Stress about exams, money, work or family.
Late nights, and sleeping at different times each day.
Tea, coffee or smoking late in the day.
Your phone in bed. One more reel turns into one hour.
Health problems like body pain, thyroid issues, worry or sadness.
Sometimes the stress goes away, but the fear of not sleeping stays. You lie in bed longer and try harder to sleep, which makes it worse.
Myth | Truth |
|---|---|
A drink at night helps you sleep. | Alcohol spoils deep sleep later in the night. [3] |
Snoring is harmless. | Loud snoring can be a sign of a breathing problem. Get it checked. [3] |
Nap in the day to make up for lost sleep. | Day naps can make it harder to sleep at night. [4] |
4. When should I see a doctor?
Wait and watch
A few bad nights after a stressful week.
Book a doctor
Bad sleep most nights for a few weeks.
You feel too tired to work, study or drive safely.
You need sleeping pills or alcohol to sleep.
Your family says you snore loudly or stop breathing in sleep.
Get help now
You have thoughts of hurting yourself.
Call 112 (India). Or call Tele-MANAS on 14416. It's free and open 24 hours. [6]
LIVE WELL: Sleep better again
5. What helps?
The first treatment doctors recommend is CBT-I, a short course of talking therapy. You learn new sleep habits and how to calm the worry about sleep. [5]
Good habits help too, but alone they may not be enough. [5] Sleeping pills are only for some people, for a short time. Take them only if your doctor says so. [4]
6. What can I do from tonight?
Start with any 3. You don't need to do all of them.
Wake up at the same time every day, even on Sunday.
Go to bed only when you feel sleepy. [4]
If you can't sleep, get up and sit in dim light. Go back to bed when you feel sleepy.
Have your last chai or coffee 6 hours before bed. [4]
Keep your phone away from the bed. [4]
Walk or exercise in the day, not late at night. [4]
Eat a light dinner, and not too late. [4]
The good news
Most people sleep better once they change a few habits. [4] CBT-I is made for insomnia that has lasted months. [5] And a bad night now and then is normal, even after you start sleeping well again.
Need help? Book a doctor on GEWO
Get Well. Live Well.
Disclaimer and sources
This article is for learning only. It is not medical advice. Talk to a doctor about your health. Do not start or stop any medicine on your own. In an emergency, call 112 (India) or 1122 (Pakistan), or go to the nearest hospital.
Written by: [Name] · Checked by: [Doctor name, specialty] · Last checked: [date] · Next check: [date + 12 months]
Systematic review of prevalence of sleep problems in India. medRxiv preprint, 2023. Link
National Heart, Lung, and Blood Institute (NIH). Insomnia. Link
Robbins R, et al. Sleep myths. Sleep Health, 2019. doi:10.1016/j.sleh.2019.02.002
NHS (UK). Insomnia. Link
Edinger JD, et al. AASM guideline on behavioural and psychological treatments for chronic insomnia. J Clin Sleep Med. 2021;17(2):255-62. Link
Ministry of Health & Family Welfare, India. Tele-MANAS 14416. Link
Written by GEWO Health Team Medically reviewed by Dr. Aadhya Nigam · Last reviewed: 18-Oct-2026
