Dr. Ananya Rao
Adult Psychiatry
MD Psychiatry
Leads the inpatient psychiatric team, with a focus on mood and anxiety disorders.
Conditions · Insomnia & sleep difficulties
Insomnia & sleep difficulties
Persistent difficulty falling asleep, staying asleep or waking too early affects mood, memory and health. Insomnia is common, closely tied to anxiety and depression, and highly treatable without long-term sleeping pills.
Chronic insomniaSleep-onsetEarly waking
What it can look like
Signs of insomnia & sleep difficulties
Not everyone experiences every sign, and intensity varies. If several of these sound familiar, an assessment is worth having.
- Trouble falling asleep
- Waking often or too early and being unable to return to sleep
- Unrefreshing sleep and daytime fatigue
- Irritability, low mood and poor concentration
- Worry about sleep itself as bedtime approaches
- Occurring at least three nights a week for a month or more
Free self-check
Unsure what you are experiencing?
Take a two-minute reflection based on the signs above. It is private, and it is not a diagnosis.
6 short questions
A two-minute check-in on insomnia & sleep difficulties
You will see one question at a time. There are no right or wrong answers, and nothing is saved.
Understanding it
Types & presentations of insomnia & sleep difficulties
Short-term
Linked to a stressful event, lasting days to weeks.
Chronic
Present three nights or more a week for at least three months.
Sleep-onset
Difficulty falling asleep.
Sleep-maintenance
Frequent or early waking.
The Sakura approach
How we treat insomnia & sleep difficulties
Every plan is individual, but care generally moves through these stages.
- 01
Sleep history & diary
We map patterns and rule out medical or medication causes.
- 02
CBT-I
The gold-standard therapy — retraining sleep schedule and unhelpful thoughts about sleep.
- 03
Sleep hygiene & rhythm
Realistic changes to routine, light, caffeine and screens.
- 04
Medication review
Short, careful use when needed — with a plan to taper.
Care pathways
Pathways for better sleep
Most people improve with therapy alone. Medication, if used, is short and planned.
Most people with chronic insomnia
CBT for insomnia
Retrain your sleep schedule and the thoughts around sleep — the first-line treatment with lasting results.
Insomnia becomes self-sustaining through worry about sleep and irregular habits. CBT-I resets sleep drive and breaks the association between bed and wakefulness.
- Sleep diary and schedule restructuring
- Stimulus control and wind-down routine
- Worry and rumination techniques
- Sleep-hygiene changes that are realistic
Most adults with chronic insomnia, including those who want to avoid sleeping pills.
Falling asleep faster, waking less, and longer-lasting results than medication alone.
Insomnia with depression, anxiety, pain or medication effects
CBT-I + medical review
Treating underlying conditions alongside sleep, with careful short-term medication if needed.
Sleep problems are often a symptom of something else. Treating the underlying condition alongside sleep gives better and longer-lasting results.
- Review of medical causes and current medicines
- Treatment of co-occurring anxiety or depression
- Short-term, supervised sleep medication
- A taper plan to stop safely
People whose insomnia comes with depression, anxiety, pain, or the effects of other medication.
Improved sleep and mood together, with any medication kept short and tapered safely.
Helping yourself between sessions
- Same bedtime and wake time every day
- No screens for an hour before bed
- Avoid caffeine after midday and heavy late meals
- If awake for 20 minutes, leave bed until sleepy
If you are supporting someone you love
- Be understanding — lack of sleep affects mood
- Support their wind-down routine at home
- Avoid commenting on how long they are awake
- Encourage seeking help if it persists
Where care happens
Choose the level of care that fits
Meet the specialists
The clinicians who will look after you
A named psychiatrist and therapist from day one.
Questions answered
Your questions about insomnia & sleep difficulties
Straight answers to what people and families ask us most.
Our care team is happy to talk it through — no obligation.
Trouble falling asleep, staying asleep or waking too early despite adequate opportunity, causing daytime impairment.
CBT for insomnia (CBT-I) is the first-line treatment, supported by lifestyle changes and sometimes short-term medication.
Short-term use under supervision can help, but long-term use risks dependence. We favour therapy first.
Yes, and the reverse is true too. Treating both together is most effective.
Most adults need 7–9 hours, but it varies. Feeling rested matters more than the number.
When to seek help
If poor sleep is affecting your mood, safety (such as driving) or work for more than a few weeks, seek an assessment.
In an emergency or if you are in immediate danger, call your local emergency number or go to the nearest hospital. In India, the Tele MANAS helpline is 1-800-891-4416.