Can't sleep? Practical help for insomnia and when to see a doctor
Most people have the occasional bad night. Insomnia becomes a problem when poor sleep continues for weeks and affects your day.
By Dr. Abhijeet Holambe, MD Psychiatry · Updated 5 October 2026
Practical steps that help
These habits help many people:
- Wake up at the same time every day, including weekends
- Go to bed only when sleepy
- If you cannot sleep after about 20 minutes, get up and do something calm in dim light, then return
- Avoid tea, coffee and energy drinks after early afternoon
- Keep screens out of bed and stop work an hour before bed
- Avoid alcohol as a sleep aid; it disturbs sleep later in the night
Why sleeping pills are not a long term answer
Some sleeping pills help for a short period, but taken for weeks or months they can lose their effect and cause dependence. Never start or stop them without medical advice. The most effective long term treatment for insomnia is cognitive behavioural therapy for insomnia, which changes the habits and thoughts that keep poor sleep going.
When to see a psychiatrist
Insomnia is often linked with depression or anxiety, and treating these usually improves sleep.
- Poor sleep for more than three or four weeks
- Sleep problems along with low mood, anxiety or worry
- Relying on alcohol or pills to sleep
- Loud snoring, gasping or extreme daytime sleepiness, which may need a sleep study
Watch: Dr. Holambe explains
Common questions
Is it okay to take sleeping pills occasionally?
Only as advised by a doctor. Discuss the safest option for you.
Can stress alone cause insomnia?
Yes. Stress is a common trigger, and insomnia can continue even after the stress has passed.
Talk to Dr. Holambe
In person at Sun Multispeciality Hospital, Malad West, or online. Hindi, Marathi and English.
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This article is general information and not a substitute for a personal consultation.