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Insomnia

Insomnia is one of the most common sleep disorders, making it difficult to fall asleep, stay asleep, or return to sleep after waking too early. Even when you do manage to sleep, it may feel light, broken, or unrefreshing, leaving you drained, foggy, or irritable the next day.

It’s normal to have the odd sleepless night, but when poor sleep starts to affect your days, your focus, your energy, and your mood, it may be a sign of insomnia. This condition can be either short-term or ongoing, and it often develops during stressful periods, major life changes, or as a result of another underlying health condition.

Symptoms of Insomnia

Insomnia looks a little different for everyone, but it usually includes one or more of the following:

At night:
• Trouble falling asleep even when you feel tired
• Waking up often during the night
• Waking up too early and not being able to fall back asleep
• Feeling that your sleep is light or unrefreshing

During the day:
• Constant tiredness or lack of energy
• Difficulty concentrating or remembering things
• Feeling irritable, anxious, or low in mood
• Reduced motivation or performance at work or school

Types of Insomnia

There are several types of insomnia, classified based on duration, causes, and underlying conditions:

1. Acute Insomnia

Acute insomnia is a short-term sleep difficulty that lasts from one night to a few weeks. It is often triggered by stress, illness, environmental disturbances (such as noise, light, or temperature fluctuations), or disruptions to normal sleep patterns (such as jet lag).

2. Chronic Insomnia

Chronic insomnia occurs at least three nights per week for a month or longer. It can be caused by various factors, including underlying medical conditions, mental health issues, or disruptions in sleep-wake regulation.

3. Insomnia Linked to Other Health Conditions

Insomnia can occur alongside psychiatric, medical, or neurological conditions. Mood disorders such as anxiety and depression are commonly linked to sleep problems. Medical conditions like chronic pain, breathing difficulties, and hormonal changes (such as those in pregnancy or menopause) can also contribute to insomnia.

4. Medication and Substance-Induced Insomnia

Certain medications and substances can interfere with sleep. Stimulants like caffeine, nicotine, and recreational drugs can contribute to wakefulness, as can some prescription medications such as steroids, decongestants, and certain antidepressants. Alcohol, although sometimes used as a sleep aid, can disrupt sleep patterns and worsen insomnia over time.

5. Insomnia Associated with Other Sleep Disorders

Some sleep disorders, such as restless legs syndrome (RLS), periodic limb movement disorder (PLMD), sleep apnea, and circadian rhythm sleep disorders, can lead to insomnia by causing frequent nighttime awakenings or discomfort.

6. Primary Insomnia

When insomnia occurs without an identifiable medical, psychiatric, or environmental cause, it is classified as primary insomnia. Factors such as chronic stress, heightened alertness, poor sleep habits, and behavioural conditioning may contribute to this form of sleep difficulty.

How Insomnia Is Treated

The good news is that insomnia is treatable, and there are effective ways to improve your sleep, often without the need for medication.

Some of the treatment options for insomnia include:

  • Cognitive Behavioural Therapy for Insomnia (CBT-I) – the most effective, evidence-based approach, helping to break the cycle of poor sleep through structured behavioural changes.
  • Improving sleep habits – such as keeping a regular sleep schedule, avoiding screens before bed, and creating a calm, comfortable sleep environment.
  • Relaxation techniques – like breathing exercises, guided meditation, or gentle stretches to ease a busy mind.
  • Light therapy or melatonin – especially if your sleep-wake cycle is disrupted (these should always be used under professional guidance).

For more severe or long-standing insomnia, a referral to a dedicated sleep clinic may be recommended. These clinics can offer in-depth assessments, overnight sleep studies, and specialist treatment plans tailored to your needs.

What to Do Next If you Suspect Insomnia

  • Speak to a sleep specialist or healthcare provider – they can help rule out underlying health issues and advise if a referral to a sleep clinic is needed.
  • Download our free Sleep Tracker to begin spotting patterns and habits that may be affecting your sleep.
  • Try our 5-Step Sleep Coach Method – a simple, practical guide to help you fall asleep faster and wake up feeling more refreshed.
There’s no one-size-fits-all solution, but with the right support and small, focused changes, better sleep is absolutely possible.(1)(2)

References

  1. The London Sleep Centre (n.d.) Sleep disorders: insomnia. Available at: https://londonsleepcentre.com/sleep-disorders/ 
  2. Perlis ML et al. Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia, 2019. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6796223/
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