Insomnia and sleep problems
नींद की समस्या
Poor sleep is often a sign of stress, anxiety, depression or substance use — and also makes them worse.
Long-term use of sleeping pills can cause dependence. Better options are available.
Medically reviewed by Dr. Kuldeep Budania, MBBS, MD Psychiatry
Common symptoms
- Taking more than 30 minutes to fall asleep
- Waking up repeatedly or too early
- Feeling unrefreshed and sleepy in the day
- Needing sleeping pills every night
- Loud snoring with breathing pauses (needs evaluation)
- Restless legs or unusual behaviour in sleep
Causes
- Stress, worry, depression or anxiety
- Late-night mobile use, irregular schedule, night shifts
- Tea/coffee, alcohol, tobacco and some medicines
- Pain, thyroid, sleep apnoea and other medical problems
Risk factors
- Stress, anxiety and depression
- Irregular shifts, night duty or late-night screen use
- Alcohol, nicotine, caffeine and some medicines
- Pain, breathing problems, frequent urination at night
How it is diagnosed
- A sleep history and a 1–2 week sleep diary
- Asking about snoring with breathing pauses (sleep apnoea) and restless legs
- Referral for a sleep study when sleep apnoea or narcolepsy is suspected
Classification: ICD-10 F51, G47 · ICD-11 7A00–7B2ZICD-11 places sleep-wake disorders in a separate chapter (chapter 7).
Treatment options
- 1Finding and treating the underlying cause
- 2CBT for Insomnia (CBT-I): sleep scheduling and habits — the first-line treatment
- 3Non-habit-forming medicines when needed
- 4Safe, gradual tapering for people dependent on sleeping pills
- 5Referral for sleep study when apnoea is suspected
Psychotherapy and counselling
- CBT for insomnia (CBT-I): fixed wake time, sleep scheduling and changing worry about sleep
- Relaxation training and stimulus control (bed only for sleep)
Guidance for family
- Keep the bedroom dark, quiet and free of TV and phones at night
- Do not share or buy sleeping pills without a prescription
When to see a psychiatrist
- Poor sleep for more than a month
- Daytime tiredness affects work or driving
- You cannot sleep without pills or alcohol
Thoughts of self-harm or a medical emergency? Call Tele-MANAS 14416 (24×7, free) or 112.
Free self-assessment
A short screening in Hindi or English. Private — nothing is saved. Screening does not establish a diagnosis.
Frequently asked questions
Are sleeping pills safe?
Short-term use under supervision is fine; long-term use can cause dependence, memory problems and falls in older people.
How many hours of sleep do adults need?
Most adults need 7–8 hours, but feeling refreshed matters more than the exact number.
What simple habits help?
Fixed wake-up time, no screens 1 hour before bed, no tea/coffee after evening, and getting out of bed if awake for long.
Help is available — confidential, in Hindi or English.
Private video consultation from anywhere in India with an Ajmer-based psychiatrist. Psychiatry consultation ₹500.
This page is for education and does not replace a personal consultation. Do not start or stop any medicine without a doctor's advice.