Insomnia
Trouble sleeping? Help and support for insomnia
*Resources for Insomnia and mental health support can be found towards the end of this page*
Poor sleep is very common, and most short spells settle by themselves within a few weeks. Insomnia means difficulty falling asleep, waking often in the night, or waking too early, despite a reasonable opportunity to sleep, and this affecting how you feel the next day. Most adults need seven to nine hours, but this varies, and it is normal to wake briefly during the night.
What helps most?
Changing sleep habits works better in the long run than sleeping tablets. Small, consistent changes are the place to start. Sometimes this is referred to as “sleep hygiene”.
Build a steady routine
– Getup at roughly the same time every day, including weekends, even after a bad night
– Only go to bed when you feel sleepy, not simply because it is late
– If you are awake and frustrated after about 20 minutes, get up, do something quiet in dim light, and return when sleepy
– Avoid daytime naps, or keep them short and early
Look at your day routine, not just your night
– Get outside in natural daylight, particularly in the morning, exposure to daylight (luxe) helps your bodies inner body clock
– Be active during the day, but not vigorously in the last couple of hours before bed
– Cut caffeine after early afternoon. Tea, fizzy carbonate drinks, energy drinks and chocolate all contain caffeine.
– Reduce alcohol. Whilst alcohol may help you drop off, it fragments sleep and worsens early waking
– Avoid smoking or vaping close to bedtime, as nicotine is a stimulant
Protect the bedroom
– Keep it dark, quiet, cool and comfortable
– Keep the bed for sleep and sex only, not for work, television or scrolling
– Leave phones and tablets outside the bedroom, and stop screens an hour before bed
– Avoid clock-watching, which fuels anxiety about sleep
Deal with a busy mind
– Write worries and tomorrow’s to-do list down earlier in the evening, rather than at 2am
– Try a wind-down routine: a warm bath, reading, gentle stretching or a relaxation exercise, mindfulness exercises can be helpful.
Cognitive behavioural therapy for insomnia (CBT-I)
If poor sleep has lasted more than a few weeks, the recommended treatment is not a tablet. NICE and the Devon Formulary recommend cognitive behavioural therapy for insomnia (CBT-I) as the first-line treatment for long-term insomnia. It is a structured, practical programme that tackles the habits and thoughts keeping the problem going, and its benefits last after the course ends. You do not need a GP appointment to start.
- TALKWORKS, Devon’s free NHS talking therapies service, runs a two-hour Improving Sleep workshop alongside one-to-one CBT, group courses and online self-help for adults aged 18 and over living in Devon.
You can Refer yourself via: 🌐 https://www.talkworks.dpt.nhs.uk/self-refer or call 📞 0300 555 3344.
🌐 https://www.talkworks.dpt.nhs.uk/sleep-workshop
- Sleepstation, an NHS-commissioned online CBT-I programme with sleep coach support. 🌐 https://www.sleepstation.org.uk/request-nhs-access/check-availability/
- Sleepio – is a six-week sleep improvement program. It has been designed by sleep expert Prof Colin Espie and features the latest cognitive and behavioural techniques. It is clinically proven to help a person fall asleep faster, stay asleep through the night and feel better during the day – whether they’ve had poor sleep for weeks, months or even years. The whole course takes place online via a computer, tablet or mobile app. 🌐 io
- A podcast on Sleep: 🌐 How to Get a Good Night’s Sleep: The Very Best Tips on Sleep
- Some medications for insomnia such as dariodorexant require patients to have completed a CBT-I course and found now benefit before they can be trialled.
Why we try to avoid sleeping tablets
Sleeping tablets, mainly the “z-drugs” (zopiclone, zolpidem) and benzodiazepines (such as diazepam), can help very briefly, but they carry real risks:
– Only around 1 in 13 people will get benefit from them and that benefit is small (an additional 25minutes of sleep), and yet they carry significant risks and side effects
– The body adapts within days to weeks, so the same dose stops working
– They cause dependence and difficult withdrawal, which can leave sleep worse than before
– They cause next-day drowsiness, poor concentration and memory problems
– They increase the risk of falls and fractures, particularly in older people
– Driving while affected is an offence, and you must tell the DVLA if sleepiness is likely to affect your driving.
In January 2026 the Medicine health regulator – MHRA strengthened the addiction and dependence warnings on the packaging and patient leaflets for benzodiazepines and z-drugs, following a review by the Commission on Human Medicines.
Where a clinician does think medication is appropriate, it will normally be the lowest effective dose for a very short course, typically three to seven days, with a stopping plan agreed at the outset and a review booked if needed.
Over-the-counter sleep aids sold in pharmacies – usually sedating antihistamines, are not recommended for regular use and commonly cause next-day grogginess. Melatonin is prescription-only in the UK and is used in specific, limited circumstances.
When to contact the surgery
Please contact the surgery for a review if:
– Poor sleep has lasted more than four weeks despite trying the measures above and completing CBT-I course
– You snore heavily, gasp or stop breathing in your sleep, or feel very sleepy during the day, which can suggest sleep apnoea
– You have uncomfortable, restless legs in the evening
– Low mood, anxiety, pain, the menopause or another health problem seems to be driving it
– You want help to reduce or stop a sleeping tablet
Further resources on sleep
– NHS: Insomnia – 🌐 https://www.nhs.uk/conditions/insomnia/
– NHS: Sleep and tiredness – 🌐 https://www.nhs.uk/live-well/sleep-and-tiredness/
– Sleeping Problems: NHS self-help guide -https://www.selfhelpguides.ntw.nhs.uk/devon/leaflets/selfhelp/Sleeping%20Problems.pdf
– The Sleep Charity – 🌐 https://thesleepcharity.org.uk/
– Mind: tips to improve your sleep – 🌐 https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/tips-to-improve-your-sleep/
– Choice and Medication: insomnia- 🌐https://www.choiceandmedication.org/devon/condition/insomnia/
– Reading Well: Books on Prescription – 🌐 https://reading-well.org.uk/
– Free self-help books through your local library
Urgent help and General help for Mental health and wellbeing
Sometimes insomnia is a symptom of mental health struggles with mood, anxiety or other mental health condition.
For urgent help in a crisis Click HERE or 📞 ring 111
- If you or a loved one are struggling to cope or feel you are unable to keep yourself safe, you can call NHS 111 and select the mental health option for Devon’s 24/7 First Response crisis Service.
- The Samaritans are available day and night on 📞 116 123, or 📞 text SHOUT to 85258.
- If needing immediate help in an emergency, 📞 call 999.
General Help for mental health and wellbeing
TALKWORKS (Talking Therapies, Cognitive Behavioral Therapies)
Trained practitioners to help you understand and find ways of tackling, coping and working out life’s problems, including stress, anxiety, panic attacks, depression, obsessions, anger, difficulty coping, relationship difficulties, loss and bereavement. They can also help with long term physical health conditions. A range of options include individual or group sessions, workshops and interactive computer programmes.
📞 0300 555 3344
🌐 self refer here https://www.talkworks.dpt.nhs.uk/#get-help
Reading Well – Books on Prescription
Self-help books for managing common conditions. Please visit your local library or visit the website below.
Mindfulness
Meditation exercises to enable you to pay attention to the present moment, helping you become more aware of your thoughts & feelings. Proven to help stress, anxiety, depression, fatigue & sleep problems, addictions, relationship problems, and even physical problems like heart disease, hypertension and chronic pain.
🌐 https://www.bemindfulonline.com/
🌐 http://www.freemindfulness.org/download
Mind
Provide advice and support to empower anyone experiencing a mental health problem
📞 0300 123 3393 🌐 www.mind.org.uk
Mental Health Crisis
For support in a mental health crisis and to prevent self-harm or suicide (in an emergency call 999 or 111)
🌐 www.maytree.org.uk 📞 020 7263 7070
App https://www.prevent-suicide.org.uk/find-help-now/stay-alive-app/
SHOUT
What is Shout: 24/7 text service, Support to take you from a hot moment to feeling calmer, A safe space where you’re listened to by a trained Crisis Volunteer, Our service is based on a tried and tested model of crisis support, 24/7 anonymous free conversation that won’t show on your phone bill, Professional support creating a simple plan of action to manage your crisis.
🌐 https://www.giveusashout.org/get-help/
Text For support in a crisis, Text Shout to 85258
Relate
Counselling, support and information for all relationships
📞 0300 100 1234 🌐www.relate.org.uk
Samaritans
Someone who will listen to you and will help you talk through your concerns, worries and troubles
📞 116 123 🌐www.samaritans.org
Cruse Bereavement Care
Provide support and care after a bereavement
📞 0808 808 1677 🌐www.cruse.org.uk
Citizens Advice
Offer free, independent, confidential and impartial advice to help people resolve numerous issues that may be affecting your mental wellbeing, including advices on benefits, work, finance, consumer, relationship, housing, discrimination, tax, education, healthcare and legal issues.
📞03444 111 444 (National) 🌐 https://www.citizensadvice.org.uk/
Clarity
Mental health charity based in Barnstaple, Devon providing services and support to people experiencing mental health and emotional issues. Monday – Thursday
📞 01271 267474
Devon Together Drug and Alcohol Service
📞 0800 233 5444
Kingscare Newton Abbot memory cafe
Third Thursday of the month – 2pm – 3:45pm – The Avenue Church, Newton Abbot, TQ12 2BY. £3 Per Person or £5 if accompanied by someone
📞 07557 275324 Email jayne.edwards16@nhs.net
🌐 https://kingscare.co.uk/what-we-do/memory-cafes/newton-abbot-memory-cafe/
https://dmcc.org.uk/newton-abbot/
The Moorings at Torquay, Exeter or Barnstaple
Offers out of hours mental health support to anyone over 16years. No appointment or referral needed. Open 4pm-10pm, Monday to Sunday.
📞 07483 991 848 🌐 https://www.mhm.org.uk/moorings-torquay https://www.mhm.org.uk/the-moorings-devon
Other Resources
🌐 https://www.anxietyuk.org.uk/
🌐 https://www.beatingtheblues.co.uk/
🌐 https://www.nhs.uk/mental-health/
