Most people have the occasional bad night. Insomnia is when trouble falling asleep, staying asleep or waking too early happens most nights, goes on for weeks or months, and leaves you tired, irritable or foggy during the day.
Why sleep goes wrong
Stress, pain, low mood, shift work, screens, caffeine and changes in routine can all disrupt sleep. Often the original trigger passes, but habits and worry about sleep keep the problem going — the bed starts to feel like a place for lying awake.
Habits that help reset sleep
- Keep a consistent wake-up time, even after a poor night and on weekends. This is the anchor for your body clock.
- Get morning light. Time outside soon after waking helps set your rhythm. (Blue light factor)
- Use the bed for sleep. If you have been awake for what feels like 20 minutes, get up and do something quiet in dim light until you feel sleepy.
- Build a wind-down routine. Give yourself 30 to 60 minutes of calm, screen-light free time before bed.
- Cut caffeine by early afternoon, and be cautious with alcohol, which fragments sleep later in the night.
- Turn the clock away. Checking the time tends to increase worry and alertness.
What works best for long-term insomnia
Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment for chronic insomnia. It combines changes to sleep habits and timing with techniques for the racing thoughts that often come with poor sleep, and can be delivered well via telehealth.
When to reach out
Talk to a clinician if sleep problems have lasted more than a few weeks or are affecting your day. Mention it too if you snore loudly, someone notices you stop breathing or gasp during sleep, or you are very sleepy during the day, as these can be signs of sleep apnoea.
Getting support
If you are finding things hard, you do not have to work it out alone. A conversation with a clinician — through Vera Health or your GP — is a good first step.
If you are in immediate danger, call 000. For 24/7 crisis support, call Lifeline on 13 11 14. This article is general information only and is not a substitute for personalised medical advice.