Insomnia

Signs & Symptoms

Insomnia may involve night-time sleep difficulties and daytime consequences such as:¹

• difficulty falling asleep
• waking frequently during the night
• waking too early and not being able to get back to sleep
• not feeling refreshed on waking
• fatigue, low energy, or daytime sleepiness
• poor concentration, memory problems, or irritability
• worrying about sleep or dreading bedtime
• feeling more anxious, low, or emotionally reactive because of poor sleep

Causes

Insomnia can be triggered by stress and then maintained by a mix of habits, health factors, and worry about sleep itself. Common contributors include:¹

• stress, anxiety, grief, or major life changes
• poor sleep routines or irregular sleep schedules
• caffeine, nicotine, alcohol, or other substances
• physical health issues, chronic pain, or hormonal changes
• other sleep disorders or medical problems
• spending long periods in bed awake, which can train the brain to associate bed with frustration rather than sleep

Our Approach to Insomnia Treatment

At Mind Health, insomnia treatment focuses on understanding the cycle that is keeping sleep difficult. That may include stress, worry about sleep, unhelpful bedtime habits, irregular schedules, or related anxiety and mood symptoms.

Cognitive Behavioural Therapy (CBT)

CBT-informed sleep work can help address worry about sleep, unhelpful beliefs about rest, and the behaviours that unintentionally maintain insomnia.

Behavioural Sleep Strategies

Treatment may include consistent wake times, reducing long periods awake in bed, improving wind-down routines, and targeting the patterns that condition the body to stay alert at night.

Stress and Anxiety Support

Where stress, anxiety, grief, or trauma are part of the picture, treatment can also address the broader mental load contributing to poor sleep.

Collaborative Care

If medical or medication-related factors may be involved, we can recommend GP review so those contributors are not missed.

Tips on Managing Insomnia

1. Keep your wake time consistent. A stable wake time is often more important than forcing an early bedtime.
2. Reduce time awake in bed. If you are lying awake for long periods, get up briefly and return when sleepier.
3. Watch caffeine and alcohol. Both can disrupt sleep quality even when they seem to help short term.
4. Create a wind-down routine. The body usually needs cues for sleep, not just exhaustion.
5. Get help if the pattern is lasting. Persistent insomnia often improves more with structured treatment than with trial-and-error alone.

What to Expect

Your first appointment will usually focus on what the sleep problem looks like, how long it has been present, how it affects your days, and whether anxiety, mood, grief, stress, or health issues are contributing. A sleep diary or a rough summary of your patterns can be useful, but it is not required.

Sessions are typically 50 to 60 minutes. Treatment is practical and focused, often involving small behavioural changes over time rather than one-off advice. Telehealth may also be suitable.

Further Reading