Quick answer: Insomnia means regularly finding it hard to fall asleep or stay asleep. It is common, often linked to stress and worry, and for most people short bouts settle with time. Gentle habits such as a consistent bedtime, a calming wind-down routine and a dark, cool bedroom can help. If sleep problems continue, talk to your GP.
Do you lie awake at night with a racing mind?
Do you lie awake each night with burning eyes and a busy mind, struggling to switch off? You are not alone.
What is insomnia and how common is it?
According to Australia's Sleep Health Foundation, insomnia is when you regularly find it hard to fall asleep or stay asleep, and at any given time around 10% of people have at least mild insomnia. Healthdirect Australia notes that insomnia can be short-term, often during periods of worry or stress, while chronic insomnia means trouble sleeping at least 3 nights a week for at least 3 months.
The Sleep Health Foundation lists common contributors including stress, worry, caffeine, alcohol, some medicines, pain and other sleep disorders. If you are concerned about what might be behind your sleep difficulties, check in with your local GP.
There is also reassuring news. A University of Pennsylvania study found that about 75% of people who experienced acute insomnia recovered good sleep within a year (ScienceDaily, 2018).
Why stress makes bedtime feel like a battleground
When sleepless nights repeat, bedtime itself can start to feel stressful, and that stress can make it even harder to switch off. It can become a frustrating cycle. When we feel stressed, the body's fight-or-flight response can leave us feeling alert and on edge rather than ready for rest. Learn more in our guides to the signs your nervous system is stuck in fight-or-flight and why cortisol may be the hidden reason you are not sleeping.
When should you get support?
Healthdirect recommends seeing a doctor if you have ongoing trouble sleeping, mood problems, restlessness in bed or wake feeling unrefreshed. The Sleep Health Foundation recommends Cognitive Behavioural Therapy for Insomnia (CBT-I), delivered by trained psychologists or through self-help and digital programs. Your GP can talk you through the options. The gentle ideas below are about building a calming routine and are not a substitute for professional advice.
Gentle ways to wind down
Reduce stress in the evening
- Have a warm bath. A warm bath is a lovely way to relax at the end of the day.
- Read. A good book is a great distraction from overthinking.
- Meditate. A few minutes of quiet can help calm a busy mind.
- Stretch. Gentle stretching helps release tension from the day.
- Journal. Writing can help you unpack your day. Healthdirect suggests dealing with worries earlier in the day rather than at bedtime.
Create a night-time routine
Good sleep habits help rebuild your relationship with bedtime. A consistent routine helps your body understand when it is time to wind down. Your routine could include:
- sipping a cup of our caffeine-free Herbal Sleep Tea
- rolling our Sleep Essential Oil Roller onto your wrists as a calming cue
- reading a book
- changing into your pyjamas and brushing your teeth
- putting screens away. The Sleep Health Foundation suggests turning them off 1 to 2 hours before bed.
Adjust your space and climate
Your bedroom plays a big role in helping you fall asleep and stay asleep. Try to:
- Use a lamp instead of bright overhead lights to create a warmer space in the evening.
- Keep your room quiet, dark and at a comfortable, cool temperature.
- Use your bedroom for sleep. If sleep will not come, leave the room for a calm activity like reading, then return when you feel sleepy.
Set a regular bedtime
Going to bed and waking up at roughly the same times each day helps your body clock settle into a rhythm. Over time, you may notice you feel sleepier at night and more alert in the morning. Trust us, sleeping in and hitting snooze is not always the answer. For a step-by-step plan, read how to fix your sleep schedule.
We cannot offer a cure for insomnia, but we hope that a greater understanding and these gentle rituals help you on the way to more restful nights.
Frequently asked questions
How common is insomnia in Australia?
Healthdirect Australia says more than 1 in 10 people have at least mild insomnia at any given time, and most Australians will experience it at some point.
Does insomnia go away on its own?
Short-term insomnia often settles once a stressful period passes. In one large study, about 75% of people with acute insomnia recovered good sleep within a year. If your sleep problems persist, speak with your GP.
What can I do tonight to help me wind down?
Keep the lights low, put screens away, try a few minutes of slow breathing or stretching, and keep to a regular bedtime. For more answers, visit our Sleep and Wellness Answers hub.
References
- Sleep Health Foundation. Insomnia. View fact sheet.
- Sleep Health Foundation. Cognitive Behavioural Therapy for Insomnia (CBT-I). View fact sheet.
- Healthdirect Australia. Insomnia. View article.
- University of Pennsylvania School of Medicine (2018). One in four Americans develop insomnia each year: 75 percent of those with insomnia recover. ScienceDaily. View article.
This article is general information only and is not medical advice. Please read our medical disclaimer.
