Regular difficulty falling or staying asleep that affects daytime well-being calls for a targeted assessment. Spending long periods awake may be linked to insomnia; breathing pauses, pain, medication or a shifted sleep rhythm can also play a part.
A clear approach instead of continually trying new sleep products
| Step | What it helps clarify |
|---|---|
| Sleep diary | Identify sleep times, periods awake, daytime well-being and possible triggers |
| Medical consultation | Assess symptoms, medication, breathing pauses and coexisting conditions |
| Appropriate treatment | Consider cognitive behavioural therapy for insomnia for chronic insomnia |
Why sleep hygiene alone is often not enough
A consistent wake-up time, daylight, physical activity and a calm sleeping environment can help. For chronic insomnia, however, the European guideline recommends structured cognitive behavioural therapy for insomnia, or CBT-I, as first-line treatment. It also addresses habits and thoughts that perpetuate wakefulness.
A professional can select and guide appropriate measures. Not every sleep problem calls for a blanket reduction in time spent in bed. General advice cannot replace a diagnosis or a treatment plan tailored to the individual’s situation.
Review medication and daily habits together
Include caffeine, alcohol and medication in the sleep diary. Do not combine sleeping medicines with alcohol or stop prescribed products on your own. Melatonin is not automatically suitable for every case of sleeplessness; timing, release profile and reason for use must be appropriate.
When prompt help matters
Have observed breathing pauses, severe daytime sleepiness or microsleeps assessed promptly. Do not drive or operate dangerous machinery when sleepy. If there is an immediate risk of self-harm or suicidal thoughts, seek professional emergency help straight away; persistent low mood should also be discussed with a professional.
Frequently asked questions
Do I always need a sleep laboratory?
No. Testing depends on the suspected cause, such as sleep-related breathing disorders.
Is CBT-I just a list of sleep rules?
No. It is a structured treatment that goes beyond general sleep hygiene.
