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Insomnia is an umbrella term that describes prolonged difficulties in falling asleep (initial insomnia), staying asleep, or frequent waking throughout the night. People suffering from insomnia often report not feeling rested after sleeping and this can have a significant impact on overall well-being. It is common and normal for people to experience shorter episodes of disrupted sleep and for these to resolve on their own.

Five Tips

  1. Try to go to bed and wake up at the same time. Our body clock (or circadian rhythm) is an internal clock involved in many of the body’s functions, such as when we sleep, eat and are most active. A regulated body clock tends to mean a regular sleeping pattern, and a less disrupted night’s sleep. By going to bed and waking up at approximately the same time every night and day, we can help regulate our body clocks.
  2. Limit your caffeine intake. Caffeine can be a way of boosting your energy levels during the day. However, it can stay in our system for a long time (up to 12 hours) and may affect your ability to fall asleep at night. Caffeine can also make you feel more anxious, which can further exacerbate your sleep routine.
  3. Schedule in some exercise. By exercising during the day you naturally use up energy and alleviate stress. You don’t have to engage in intense and long periods of exercise - a 20 minute brisk walk can also work wonders.
  4. Limit your use of technology at least an hour before bedtime. Laptops, iPads, smart phones etc. - all of them emit ‘blue light’, which has been shown to suppress the release of melatonin. Melatonin is a hormone which helps our bodies prepare for and initiate sleep. We can struggle to fall asleep without it.
  5. Avoid napping during the day. Napping for more than 20 minutes during the day can disrupt our body clock, and make it harder for us to fall, or stay, asleep during the night.


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Insomnia - Five facts

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Our therapists specialising in insomnia

Because we are online we can work with the Best therapists from across the country. Every HelloSelf therapist is an accredited psychotherapist who is both HCPC (Health and Care Professions Council) registered and a member of the BPS (British Psychological Society).

Every HelloSelf therapist is interviewed and checked by our team & Clinical Director. We pride ourselves on working with the best Therapists in the UK, and our assessment process ensures we provide only the highest standards for our members.

Dr Natalia Fainblum

I’m qualified in: Clinical Psychology, Cognitive Behavioural Therapy

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Dr Rumina Taylor

I have over 10 years experience working with clients experiencing a range of mental health difficulties and I have a particular interest in complex mental health presentations.

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Dr Elizabeth Lawson

Prior to moving into private practice, I worked at The Retreat in York. I worked within the CBT service, personality disorder service and eating disorder service.

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Whatever you’d like to achieve through therapy, the friendly and caring team at HelloSelf are here and ready to help.

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