Better sleep starts with understanding what keeps you awake.

What do we discuss during an introduction about sleep?

Bring your main sleep question: falling asleep, staying asleep or waking tired. Tell us what you have already tried too. We discuss the possible role of NESA as a complementary application, with attention to the limitations of research. Persistent insomnia or a suspected sleep disorder still requires appropriate conventional care.

Which sleep problems do you recognise?

Waking occasionally is normal. It becomes a particular problem if it affects you during the day. In the conversation, we distinguish lying awake, insufficient opportunity to sleep and strong daytime sleepiness.

• When do you go to bed and get up?
• Are you mainly awake at the beginning, middle or end of the night?
• Do pain, worrying, shift work or medication play a role?

What you can already track

A sleep diary can show connections between bedtimes, naps and your daytime experience. A regular rhythm and sufficient daylight are useful discussion points. Do not focus only on hours or a watch sleep score: that score does not diagnose.

For persistent insomnia

Behavioural treatment is an important next step when sleep advice does not help enough. You learn, for example, to approach lying awake and time in bed differently. Your GP can discuss which treatment and support are appropriate.

Where do our treatments fit?

A device is not automatically the solution to poor sleep. If NESA is considered, we discuss it as a complementary option with limited evidence for this concern. Red light treatment is also different from light used to influence your sleep–wake rhythm.