Insomnia: When Sleep Becomes a Struggle

Sleep is essential for both physical and mental wellbeing. Yet for many people, falling asleep or staying asleep can become an ongoing struggle. Insomnia is one of the most common sleep-related concerns and often has a significant impact on mood, concentration, energy levels, and overall quality of life.

Understanding insomnia is the first step toward improving sleep and restoring balance.

What Is Insomnia?

Insomnia is a sleep disorder characterised by difficulty falling asleep, difficulty staying asleep, or waking too early and being unable to return to sleep. These sleep difficulties occur despite having adequate opportunity for rest and can lead to daytime impairment.

Insomnia may be:

• Short-term (acute) — often triggered by stress or life changes

• Long-term (chronic) — lasting several months or longer

While an occasional poor night’s sleep is normal, insomnia becomes a concern when sleep problems persist and begin to affect daily functioning.

Common Signs and Symptoms

Insomnia affects more than just night-time sleep. Common experiences include:

Night-time symptoms

• Taking a long time to fall asleep

• Frequent awakenings during the night

• Waking earlier than desired

• Sleep that feels light or unrefreshing

Daytime symptoms

• Fatigue or low energy

• Difficulty concentrating or memory problems

• Irritability or low mood

• Reduced motivation or productivity

• Increased worry about sleep

Over time, many people with insomnia begin to fear bedtime itself, creating a cycle in which anxiety about sleep makes rest even harder to achieve.

Why Does Insomnia Occur?

Insomnia rarely has a single cause. It often develops through a combination of biological, psychological, and lifestyle factors, including:

• Stress, anxiety, or depression

• Racing thoughts or mental overactivity at night

• Irregular sleep schedules or shift work

• Excessive screen use before bed

• Caffeine, alcohol, or medication effects

• Chronic pain or medical conditions

• Major life events or ongoing pressure

In many cases, insomnia continues even after the original trigger has resolved, due to learned sleep habits and increased sleep-related worry.

The Connection Between Insomnia and Mental Health

Sleep and mental health are deeply interconnected. Insomnia can contribute to the development or worsening of anxiety, depression, and difficulties with emotional regulation. At the same time, mental health challenges can interfere with the ability to sleep.

This bidirectional relationship means that addressing sleep concerns often leads to improvements in emotional wellbeing — and vice versa.

How Psychological Therapy Can Help

Psychological treatment is one of the most effective approaches for insomnia, particularly Cognitive Behavioural Therapy for Insomnia (CBT-I). CBT-I is a structured, evidence-based treatment that targets the thoughts and behaviours that maintain sleep difficulties.

Therapy for insomnia may include:

• Understanding sleep patterns and sleep pressure

• Reducing unhelpful beliefs and anxiety about sleep

• Improving sleep routines and consistency

• Learning relaxation and wind-down techniques

• Rebuilding confidence in the ability to sleep

Rather than relying solely on medication, therapy focuses on long-term improvement and sustainable sleep habits.

When to Seek Professional Support

It may be helpful to speak with a psychologist or sleep specialist if:

• Sleep difficulties occur at least three nights per week

• Insomnia has lasted for several weeks or longer

• Poor sleep is affecting mood, work, or relationships

• You feel anxious or distressed about sleep

• You are relying on substances or medication to sleep

Seeking help early can prevent insomnia from becoming chronic and reduce its broader impact on mental health.

A Reassuring Note

Insomnia can feel deeply frustrating and exhausting, especially when you are “doing everything right” but still not sleeping well. It is not a personal failure, and it is not something you simply have to live with.

With the right support, many people learn to sleep more consistently, feel more rested, and regain a sense of ease around bedtime.