Condition guide
Mild Insomnia
Struggling to fall asleep or stay asleep at night? Find gentle sleep aids and strategies to improve your sleep quality.
Find the right medicineTreatment and relief options
- Sedating antihistamines (doxylamine, diphenhydramine) are not recommended for insomnia, especially in older adults; they can cause next-day drowsiness and anticholinergic effects, and should be avoided with glaucoma or an enlarged prostate
- Melatonin may help some adults, but in Australia it is a medicine, not a supplement: Pharmacist Only for limited uses (modified-release for adults 55+, jet lag in adults), otherwise prescription-only
- CBT-I and sleep hygiene (regular schedule, dark room, no screens) most effective long-term
- Avoid screens 1 hour before bed
- Create cool, dark, quiet sleep environment
When to get help
- Insomnia lasting more than 4 weeks
- Daytime impairment affecting work or safety
- Loud snoring or gasping during sleep
- Restless legs or unusual movements
- Depression or anxiety symptoms
Good to know
A rough patch or chronic insomnia?
Short spells of poor sleep can follow stress or worry. Insomnia is called chronic when trouble falling or staying asleep happens at least 3 nights a week for at least 3 months and affects how you function during the day, and a sleep diary helps your GP see the pattern. If better sleep habits and relaxation have not helped, cognitive behaviour therapy (CBT) is usually the first treatment to try, and free online CBT-based programs are available. Loud snoring, gasping or choking at night, or waking unrefreshed, can point to obstructive sleep apnoea, which needs a doctor; you may not notice the breathing pauses yourself. See also fatigue.
Melatonin and antihistamines in Australia
Melatonin is regulated as a medicine here, not a supplement. Pharmacist-only melatonin covers modified-release tablets for short-term insomnia in adults aged 55 and over, and a jet-lag product for adults; other melatonin needs a prescription. Products bought from overseas websites are often unregistered, and TGA testing found some contained far more melatonin than labelled and others none, so look for an AUST R or AUST L number. Do not drive after taking it. Sedating antihistamines are not recommended for insomnia, especially for older adults.
Sources: healthdirect — Insomnia; healthdirect — Obstructive sleep apnoea; healthdirect — Melatonin; TGA — Regulation of melatonin products in Australia; TGA — Safety concerns over imported counterfeit melatonin products
Frequently asked questions
Sedating antihistamines are not recommended for insomnia, especially for older adults: they can cause side effects such as daytime drowsiness and often do not work well. Melatonin is a regulated medicine in Australia, so ask a pharmacist or doctor whether it suits you.
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Medical disclaimer
This information is general in nature and isn’t a substitute for professional medical advice. Always read the label and follow the directions for use. Talk to your pharmacist or doctor about what’s right for you.