Insomnia & Sleep Problems in Ireland — Practical Guide

Why sleep matters

Chronic short or poor-quality sleep is linked with worse mood, immunity, metabolic health, and cardiovascular risk. The good news: most insomnia is treatable without long-term medication.

Sleep hygiene first

• Same wake time every day, even at weekends
• No screens for 30–60 minutes before bed
• Bedroom for sleep only — cool, dark, quiet
• Caffeine cut-off by 2 pm; alcohol disrupts deep sleep
• Daytime sunlight; evening dim light

CBT for Insomnia (CBT-I)

The first-line evidence-based treatment for chronic insomnia. Structured 4–8 week programmes restructure the relationship with sleep through stimulus control, sleep restriction, and cognitive techniques. Available privately in Ireland and via some HSE services.

Medication — short-term only

• Sedating antihistamines (e.g. promethazine) for short bursts
• Melatonin — modest benefit for sleep onset
• Z-drugs and benzodiazepines — risk of dependence; not initiated online

Could it be something else?

Snoring with daytime sleepiness suggests obstructive sleep apnoea — needs in-person assessment and home sleep testing. Restless legs, depression, anxiety, and shift work each have specific treatment paths.

FAQs