What it is
Difficulty falling or staying asleep (insomnia) is one of the most prevalent sleep disorders.
Research-supported
Difficulty Falling or Staying Asleep
Persistent difficulty initiating or maintaining sleep, or waking too early, resulting in reduced sleep quality or quantity.
CategorySleep
Reviewed by Gyfts Editorial Team · Editorial Health Review
26 March 2026
At a glance
Difficulty Falling or Staying Asleep at a glance
Commonly experienced as
- People often report lying awake at night, feeling restless or tired
Evidence context
Research-supportedSee the evidence snapshotSafety
See staying safeContext
Patterns of Difficulty Falling or Staying Asleep
Insomnia encompasses difficulty falling asleep (sleep onset insomnia), difficulty staying asleep with frequent or prolonged nocturnal waking (sleep maintenance insomnia), and early morning waking. It may be short-term (acute, often stress-related) or chronic (persisting for three or more months, occurring at least three nights per week). Chronic insomnia affects approximately 10–15% of the adult population and is associated with increased risk of depression, anxiety, cardiovascular disease, and metabolic dysfunction. It frequently co-occurs with other conditions rather than being a standalone problem, requiring consideration of contributory factors including hyperarousal, cognitive-behavioural patterns, medications, pain, and underlying mental health conditions.
Could this be you
People commonly experience
Difficulty Falling or Staying Asleep shows up differently for everyone. Browse by how it tends to be felt — these are common experiences, not a checklist or a diagnosis.
In daily life1 common experience
- People often report lying awake at night, feeling restless or tired
Common experiences people describe — not a diagnostic checklist.
The Evidence
Evidence context
What research and clinical practice say about difficulty falling or staying asleep, and where to find support.
Overall pictureHigh evidence base
Well-researched symptom with effective first-line options
Insomnia is one of the most studied sleep complaints, with strong evidence supporting behavioural and psychological approaches. Understanding contributing factors is key, as insomnia frequently co-occurs with other health conditions rather than existing in isolation.
When to seek professional assessmentSome presentations of insomnia warrant prompt professional attention rather than self-management.
Seek assessment if insomnia is accompanied by loud snoring or witnessed pauses in breathing, severe low mood or thoughts of self-harm, or significant daytime impairment affecting safety such as driving. Acute onset following trauma with persistent hyperarousal also warrants professional support rather than self-directed approaches alone.
What the evidence supportsCognitive Behavioural Therapy for Insomnia has the strongest long-term evidence of any available approach.
CBT-I is the recommended first-line approach and outperforms medication for long-term outcomes. It combines sleep restriction, stimulus control, and cognitive restructuring. Short-term medications exist but carry risks of tolerance and dependence with extended use. Melatonin has specific support for circadian rhythm-related difficulties.
Safety considerationsSome commonly used sleep aids carry risks that are worth understanding before use.
Long-term use of benzodiazepines or z-drugs for insomnia is not recommended due to dependence and tolerance risk. Sleep restriction — a component of CBT-I — requires careful management in people with bipolar disorder, as sleep deprivation can trigger mood episodes. Always discuss medication options with a qualified health professional.
Approaches people exploreA range of options exist, from evidence-based therapies to complementary and traditional supports.
CBT-I is available via therapists, digital programmes, and guided self-help. Complementary approaches including herbal supports such as valerian, passionflower, and ashwagandha are widely used, though evidence varies. Traditional systems including TCM and Ayurveda offer frameworks for understanding sleep difficulties. Lifestyle factors — light exposure, routine, and stress — are emphasised across approaches.
Traditional perspectives on sleepSleep difficulties are addressed across virtually all traditional healing systems, each with distinct frameworks.
TCM may interpret poor sleep through patterns such as heart fire or liver qi stagnation. Ayurvedic approaches may involve herbal support, self-massage, and dietary adjustment. These frameworks offer contextual meaning and practical rituals that some people find helpful. They are not substitutes for professional assessment where underlying conditions may be present.
When professional support is the right stepChronic insomnia affecting daily functioning is worth discussing with a qualified health professional.
If sleep difficulties have persisted for three or more months, are affecting mood, concentration, or daily safety, or are accompanied by other symptoms, a GP or sleep specialist can help identify contributing factors. A referral to a CBT-I trained therapist or sleep clinic may be appropriate. Gyfts does not replace professional assessment.
Safety first
Staying safe
General, informational guidance — not diagnostic. A qualified practitioner can advise on your own situation.
- Long-term benzodiazepine or z-drug use for chronic insomnia is not recommended due to tolerance and dependence risk
- Sleep restriction therapy requires careful implementation in individuals with bipolar disorder — risk of triggering mania
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References
Evidence & Research
Educational sources that inform this overview. Inclusion is for context and does not imply endorsement.
- A cognitive model of insomnia
- The Pittsburgh Sleep Quality Index: A new instrument for psychiatric practice and research
- Psychological and behavioral treatment of insomnia: Update of the recent evidence
Full citations are maintained by the Gyfts editorial team and reviewed periodically.
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