Having trouble falling or staying asleep is common. It can leave you feeling sleepy and lacking energy during the day.
Getting a good night’s sleep is not about the number of hours of sleep you get. What matters most is the quality of sleep.
Having difficulty falling or staying asleep, or if you wake up too early in the morning, could suggest low quality sleep and your sleep is not as good as it could be. Insomnia is the medical term for this type of sleeping problem.
What can cause insomnia?
There are many of reasons why someone might be having trouble sleeping. These can vary from individuals, however some common reasons can include:
- Personal issues, such as grief or stress
- A noisy or disruptive environment
- Some medical conditions such as chronic pain or arthritis
- Psychiatric disorders
- Use of alcohol, caffeine or nicotine
- Some medicines
How can you sleep better
Behavioural therapies such as muscle relaxation, breathing exercises, meditation, counselling support (eg, cognitive therapy) and good sleep habits are the best ways to manage sleep problems in the long term.
These non-medicine therapies can take a few weeks to start working, but unlike sleeping pills they:
- often focus on fixing what has been causing the sleep problems
- let your body sleep as deeply as it needs to so you feel rested the next day
- don't cause the side effects, dependence and other possible harms of sleeping pills.
For natural sleep
Talk with your health professional about non-medicine therapies that might be best for your situation and where you can get further information and help.
Regulate your sleep
- Try to go to sleep and wake up at the same times each day.
- Avoid naps during the day. If you do nap, keep it to 20 minutes.
- Avoid oversleeping.
- Avoid bright light in the evening.
- Seek out some bright light when you wake up each morning.
- Don't stay in bed worrying. If you're awake for more than 20 minutes — go to another room and do something that relaxes you, such as reading a book, listening to music or meditating.
Create a sleep-friendly environment
- Be as active as possible during the day, exercise and spend some time outdoors.
- Don't eat, work, watch television, read or discuss problems in bed.
- Avoid working on a computer, tablet or smartphone late in the evening.
- Reduce the amount of caffeine you have each day and avoid caffeinated drinks after lunchtime.
- Try to keep caffeine-containing drinks to a minimum in the evening .
- Avoid heavy meals and vigorous exercise within 3 hours of going to bed.
- Avoid smoking and drinking alcohol in the evening.
- Keep your TV, and brightly digital clocks out of the bedroom.
Prepare yourself for sleep
- Relax for 30 minutes before going to bed (eg, have a warm bath).
- Make sure your bedroom is not too hot or cold.
- Ensure you are comfortable and your bedroom is quiet and as dark as possible.
Treatment options
If you have tried our tips and are still having problems with sleep, ask your healthcare professional about other treatment options including drug treatment. May be able to help find what will work for you and may also refer you to a sleep specialist.
Your doctor or specialist may recommend one or more of the following treatments:
- Cognitive therapy: this helps people who are excessively worried about their sleep and any consequences.
- Stimulus control: helps people who associate the bed or bedroom with frustration and worry.
- Sleep restriction: helps people who have difficulty staying asleep.
- Relaxation training: helps people who cannot sleep due to physical tension, an overactive mind or worry.
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