Sleep

A bad night happens to everyone – and most sleep problems improve with simple, steady changes.

7+ hours

of sleep per night recommended for adults aged 18 to 60^[1]

11.7%

of middle-aged and older adults in Thailand reported insomnia symptoms in 2020 (national panel survey)^[4]

30–46%

of adults sleep less than 7 hours, depending on the US state (CDC, 2022) – short sleep is very common in modern life^[2]

3 months

is when insomnia is considered long-term; shorter episodes are common and often improve with better habits^[3]

A problem of our times

Short sleep is widespread in modern life. In the United States, where it is closely tracked, between 30% and 46% of adults sleep less than the recommended 7 hours, depending on the state. Screens play a part: the blue light of phones and computers keeps the brain alert, which is why health bodies advise switching devices off 30 to 60 minutes before bed. Shift work, late meals, caffeine and alcohol add to the problem.

In Thailand, a national panel survey found that 11.7% of middle-aged and older adults reported insomnia symptoms in 2020 (down from 15.6% in 2015), and the same study linked insomnia with poorer health later on. Stress, a leading cause of poor sleep, is also common: Department of Mental Health data show about 15.48% of the population reported stress in 2023–2024.

Understanding it

Insomnia means regularly having trouble falling asleep, waking several times or too early, and not feeling rested – which then brings tiredness, irritability and poor concentration during the day. It is called short-term when it lasts less than three months and long-term when it lasts longer.

Common causes include stress, worry and low mood; a noisy, hot or uncomfortable bedroom; caffeine, alcohol, nicotine and late heavy meals; jet lag and shift work; pain; and some medicines or health conditions such as sleep apnoea, an overactive thyroid or menopause. Very often, poor sleep is kept going by habits – lying awake in bed, napping, sleeping in – which is good news, because habits can change.

What you can do today

01Same wake-up time every dayGet up at the same time every day, weekends included. A regular rhythm is the foundation of good sleep.
02Go to bed only when sleepyIf you cannot sleep, do not fight it in bed; this is a core principle of CBT for insomnia (CBT-I), the most recommended treatment.
03Screens off before bedTurn off phones, tablets and TV at least 30 minutes – ideally an hour – before bed, as their light keeps your brain alert.
04Watch caffeine and alcoholAvoid coffee, tea, energy drinks, alcohol and cigarettes in the 6 hours before bed. Alcohol may make you drowsy but worsens sleep quality.
05Cool, dark and quietKeep the bedroom dark, quiet and cool, with comfortable bedding – a fan, curtains or earplugs can make a big difference in a hot, noisy city.
06Wind down for an hourGive yourself about an hour of calm before bed: a shower, reading, gentle stretching or a relaxation exercise.
07Move during the dayRegular exercise helps sleep, but finish vigorous workouts at least 4 hours before bedtime.
08Skip naps and late heavy mealsAvoid daytime naps and sleeping in after a bad night, and do not eat a big meal late in the evening.

A day that helps

Morning
Get up at your fixed time, even after a poor night – resist sleeping in or napping later to catch up.
Afternoon
Have your last coffee or tea early in the afternoon, and fit in some physical activity.
Evening
Eat a light dinner, then start a screen-free wind-down hour with dim lights.
Night
Go to bed when you feel sleepy; if you lie awake for a long time, get up, do something calm in low light, and return when sleepy.

Practices that can help

Complementary practices can support you, alongside medical care when you need it. Here is what each can bring, honestly.

Frequently asked questions

How much sleep do I really need?

Most adults aged 18 to 60 need at least 7 hours a night. Needs vary a little from person to person; feeling rested and alert during the day is a good guide.

Are sleeping pills a good solution?

Doctors rarely prescribe them, and usually only for a few days or weeks, because of side effects and the risk of dependence. Changing habits and CBT-I work better in the long run. Never take someone else's sleeping pills.

What about melatonin or herbal remedies?

Melatonin may help with jet lag or shift work, but guidelines advise against it for chronic insomnia and its long-term safety is unknown. Evidence for valerian and chamomile is weak, and kava has been linked to serious liver damage. Talk to a doctor or pharmacist before taking any supplement.

Should I stay in bed and keep trying if I can't sleep?

No. Lying awake for long periods teaches your brain that bed is a place for worrying. Get up, do something calm in low light, and go back when you feel sleepy.

Can a massage or spa evening help me sleep?

It can help you relax and wind down, which is a good start. But if insomnia lasts for months, it is worth seeing a doctor or a psychologist trained in CBT-I to find the cause.

On pranathai

Practitioners for sleep on pranathai

Bangkok Shambhala Meditation Center
Bangkok
Meditation
Milada Thai-Chinese Medical Clinic - Acupuncture Cupping Massage Herbs
Chiang Mai
Acupuncture
Fajin Clinic Traditional Chinese Medicine Acupuncture Cupping
Bangkok
Acupuncture

See all 145 practitioners →

Sources

Complementary practice: does not replace medical advice.