Chronic insomnia — WHAT YOU NEED TO KNOW
What is chronic insomnia?
Insomnia is a sleep disorder where a person finds it difficult to fall asleep or to stay asleep, and this has a significant negative impact on their daily life. Generally, there are two types of insomnia: short-term (acute) insomnia, and long-term (chronic) insomnia. .
Acute insomnia can be triggered by trauma, physical or psychological factors, or a change in sleeping patterns from jet lag or shift work. Acute insomnia typically lasts less than 3 months and improves when the underlying cause is addressed.
By contrast, chronic insomnia doesn’t always have a clear cause. It’s defined as when someone has trouble falling asleep or staying asleep, or experiences less than 7 hours of restful sleep a night, for at least 3 nights per week for 3 months or longer.
What are the symptoms of chronic insomnia?
There are three main symptoms associated with insomnia: difficulty falling asleep, difficulty staying asleep, and waking up earlier than you’d like without being able to fall back asleep.
With chronic insomnia, you can experience any or all of these symptoms at least 3 nights a week for more than 3 months. When this happens, you may feel tired or irritable, and you might find it difficult to concentrate or focus on daily tasks. Chronic insomnia can also have a negative impact on your mental health which is why it’s important to seek help if you’re having trouble sleeping.
What can I do to improve my chronic insomnia?
There are steps you can take to help yourself get a better night’s sleep.
Avoid food and drink that can interfere with sleep at least 6 hours before going to bed. These include:
- Caffeine
- Nicotine
- Alcohol
- Heavy meals
Keep your bedroom cool and dark. Avoid looking at computer, phone or television screens at least one hour before bed. Establish a routine by going to bed at the same time every night and avoid napping during the day.
What causes chronic insomnia?
It can sometimes be difficult to work out what causes chronic insomnia. Acute or short-term insomnia is often associated with a clear cause such as anxiety, trauma, illness, hormonal changes or changes in normal sleeping patterns from jet lag or shift work.
However, with chronic insomnia it’s not always clear what specific trigger might be causing a persistent, long-term sleep disturbance and it can be due to a combination of different factors. This is why it’s important to try several solutions such as improving sleep hygiene and cognitive behavioural therapy for insomnia (CBTi) to improve your sleep.
Insomnia treatment
We can offer melatonin or Quviviq (daridorexant) as a short-term treatment to help you get your sleep back on track.
Melatonin is a hormone that occurs naturally in the body to help regulate your sleep-wake cycle.Taking melatonin tablets increases your body's natural supply which can improve the duration and quality of your sleep. If you’re under 55, using melatonin to treat chronic insomnia is considered “off-label” use.
Quviviq works differently than other sleep medicines by blocking the action of a chemical in the brain called orexin which controls wakefulness. Blocking orexin can help you fall asleep faster and stay asleep for longer, and usually doesn’t leave you feeling groggy the next morning.
We would also recommend trying CBTi to help you improve your sleep. You can contact your GP or follow this link to see if CBTi is available through the NHS in your area.
Can therapy improve my chronic insomnia?
Cognitive behavioural therapy for insomnia (CBTi) is one of the most effective insomnia treatments which is also available through the NHS. This can be done either face-to-face or online and can help to reduce the anxiety and racing thoughts that are commonly associated with insomnia.
Looking after your mental health
Insomnia can have a significant impact on both your physical and your mental health which is why it’s important to find the right treatment so you can get a good night’s rest. Chronic insomnia can often result in a negative cycle where you get feelings of anxiety or depression about not sleeping and this in turn causes you to lose sleep. If you’re feeling depressed, stressed or anxious about your sleep, it’s important to speak to your GP to make sure you get the right support.
Last reviewed on: 21/10/25