Medically reviewed by Dr. Yujal Man Singh, MD (Psychiatry) · Updated 20 September 2026
Insomnia means trouble falling asleep, staying asleep or waking too early, at least three nights a week for three months, with tiredness during the day. The best long-term treatment is cognitive behavioural therapy for insomnia (CBT-I), not sleeping pills alone.
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Why sleep goes wrong
Stress, worry, depression, anxiety, shift work, night-time phone use, alcohol, tea or coffee late in the day, pain and some medicines all disturb sleep. For Nepalis abroad, long shifts, shared rooms and time zones play a big part.
How insomnia is treated
A meta-analysis of 87 trials in Sleep Medicine Reviews found CBT-I improves insomnia severity, sleep quality and time awake at night, and that face-to-face treatment of at least four sessions works better than self-help [1].
- Setting a fixed wake time and matching time in bed to real sleep
- Using the bed only for sleep
- Calming a racing mind before bed
- Treating depression or anxiety behind the sleep problem
- Short, careful use of medicine only when needed
When to see a psychiatrist
See a psychiatrist if poor sleep lasts more than a few weeks, affects work or mood, or you are relying on sleeping tablets or alcohol to sleep.
Seeing Dr. Yujal in Kathmandu or online
Dr. Yujal Man Singh is a psychiatrist at Mind Matters Nepal in Kuleshwor, Kathmandu. You can meet him in person or by video call from anywhere in Nepal or abroad. Sessions are in Nepali, English or Hindi. No referral is needed.
Filling in the Brief Mood Survey (BMS) form before and after each session is a must, so we can both see how you are doing.
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Common questions
Are sleeping pills safe?
Some are useful for a short time. Many cause dependence or next-day drowsiness. A psychiatrist can help you use them safely or come off them.
Can insomnia be treated online?
Yes. CBT-I works well by video call, with a sleep diary you fill in each day.
Is insomnia a sign of depression?
It can be. Poor sleep is common in depression and anxiety, and treating both together gives the best result.
In a crisis? This clinic does not provide emergency care. If you or someone near you may act on thoughts of suicide or is in danger, go to the nearest hospital emergency or call 1166 (Nepal suicide prevention helpline). Abroad, call your local emergency number.
Research behind this page
- van Straten A, et al. Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis. Sleep Medicine Reviews 2018;38:3-16. doi:10.1016/j.smrv.2017.02.001