Insomnia: UK Online Doctor & CBT-i Treatment Guide
Educational information — not medical advice.
This article was prepared by the OnlineDoctor24 editorial team and reviewed for factual accuracy against UK clinical guidance (NHS and NICE). It is not written by a doctor and does not replace personal medical advice. For symptoms specific to you, book an online doctor consultation.
Key points
- Insomnia is common and usually resolves with sleep hygiene and CBT for insomnia (CBT-i).
- Sleeping tablets are short-term only — they don't treat the underlying problem.
- Apps like Sleepio offer evidence-based CBT-i.
- Underlying causes (anxiety, depression, sleep apnoea, restless legs) need treating.
- An online GP can assess and prescribe short-term medication if needed.
Sleep hygiene basics
- Same bedtime and wake time daily — including weekends.
- No screens for 1 hour before bed.
- Cool, dark, quiet bedroom.
- Avoid caffeine after midday.
- Limit alcohol — it disrupts sleep architecture.
- Don't stay in bed awake — get up after 20 minutes.
CBT for insomnia (CBT-i)
CBT-i is the most effective long-term treatment. It includes sleep restriction, stimulus control and cognitive restructuring. Sleepio (NHS-approved app) is free in many UK areas.
Medication
- Short-term (up to 2 weeks): zopiclone, zolpidem.
- Promethazine (Phenergan) for occasional use.
- Mirtazapine when depression coexists.
- Melatonin (prolonged release) for over-55s and shift workers.
- Long-term sleeping tablets cause dependence and worsen sleep — avoid.
Frequently asked questions
Common questions UK patients ask about insomnia.
How an online doctor can help
Related articles
Anxiety: Symptoms, Treatment & UK Online Doctor Support
Constant worry, racing thoughts or panic? Learn how UK GPs assess and treat anxiety with talking therapy, lifestyle changes and medication via online doctors.
Depression: UK Online Doctor Diagnosis & Treatment Guide
Persistent low mood, loss of interest or hopelessness? Learn how UK GPs assess and treat depression with therapy and antidepressants — and how to start online.
Stress & Burnout: UK Online Doctor Support
Exhausted, cynical and ineffective at work? Learn to recognise burnout and how an online GP can support you with sick notes, therapy referral and treatment.
This article is for general information only and does not replace personal medical advice from a qualified doctor. Content is reviewed against UK NHS and NICE guidance by the OnlineDoctor24 editorial team and is not authored by a medical doctor. If your symptoms worsen or you are unsure, please book a consultation with a GMC-registered GP.
See a UK GP about this today
Same-day video or phone consultations with GMC-registered GPs. Prescriptions, sick notes and referrals when clinically appropriate.