Insomnia - What You Need To Know + How To Beat It

So, What Exactly Is Insomnia?

If you’ve been lying awake night after night wondering “Why can’t I sleep?”, you’re definitely not alone. Many of us go through the odd restless night here and there. But when sleeplessness becomes a regular thing—lasting several days or even weeks—that’s when it might be time to pay closer attention.

Insomnia is a common sleep disorder. It means you have trouble falling asleep, staying asleep, or both. And it’s not just about the number of hours you’re getting—insomnia often means poor quality sleep too. The result? Low energy, irritability, trouble focusing, and just generally not feeling like yourself.

What Causes Insomnia?

People struggling with insomnia often feel desperate for a solution. And while some turn to sleep meds for quick relief, understanding what’s causing your insomnia in the first place is a better long-term plan. It turns out, there are lots of possible reasons your sleep might be disrupted—from medical and mental health issues to lifestyle habits and even biology. Let’s break down the big ones:

1. Medical Conditions

Several health issues can make falling (and staying) asleep harder than it should be. We’re talking chronic pain, asthma, allergies, arthritis, digestive troubles, endocrine disorders, neurological issues like Parkinson’s—and let’s not forget restless leg syndrome, which can be especially disruptive at night. To complicate things further, some of the medications used to treat these conditions might also interfere with your sleep.

2. Depression

Depression and insomnia often go hand-in-hand. When your mind is weighed down by stress or sadness, it can be tough to unwind and drift off. To make things worse, poor sleep can also make depression symptoms more intense. So it becomes a frustrating cycle that’s hard to break.

3. Lifestyle Habits

Sometimes, your daily routine might be the culprit. Maybe you’re taking your work home (and into bed), glued to your phone at night, or taking long naps in the afternoon. All these things can throw off your sleep schedule. Shift work is another big one—it can totally disrupt your natural sleep rhythm.

4. Anxiety

If your brain won’t stop racing the moment your head hits the pillow, anxiety might be to blame. When worries take over, sleep doesn’t stand a chance. And if it continues night after night, that stress can spiral into full-blown insomnia.

Common Symptoms of Insomnia

So how do you know if you’re dealing with insomnia? Here are some classic signs:

• Waking up often during the night
• Feeling like your sleep wasn’t refreshing
• Making more mistakes at work or school
• Struggling to fall asleep, even when you’re tired
• Feeling drowsy or tired throughout the day
• Being more accident-prone than usual

The Different Types of Insomnia

Insomnia isn’t one-size-fits-all. There are actually several types, and knowing which kind you’re dealing with can help you find the right solution.

Acute Insomnia

This one’s short-term and usually linked to something temporary—like stress, travel, or even staying up too late binge-watching a show. It typically resolves on its own.

Comorbid Insomnia

This happens alongside other health issues, especially mental health conditions like depression or anxiety—or physical ones like chronic pain.

Chronic Insomnia

If your sleep struggles happen at least three nights a week for three months or more, you might have chronic insomnia. It usually needs more structured treatment.

Maintenance Insomnia

This means you fall asleep okay but wake up in the middle of the night and struggle to nod off again.

Onset Insomnia

This one’s all about difficulty falling asleep in the first place, even if you’re exhausted.

5 Helpful Ways to Beat Insomnia

So if you’re constantly wondering “Why can’t I sleep?” here are five tried-and-true strategies to help you get back on track.

1. Create a More Sleep-Friendly Space

Your bedroom might be the problem. Clutter, bright lights, or loud noises can keep your brain on high alert. Try decluttering, using blackout curtains, and turning on a white noise machine or app. Soft, calming colours can help too.

2. Look Into Cognitive Behavioural Therapy (CBT)

CBT is a powerful tool for people with chronic insomnia. It helps you change negative thoughts and behaviours around sleep. You might also use some sleep aids alongside therapy, but this should be guided by a healthcare professional.

3. Address Any Underlying Conditions

If your insomnia is linked to a medical issue, treating that condition could naturally improve your sleep. Whether it’s pain management, hormone imbalances, or mental health support, it’s worth looking into the root cause.

4. Reassess Your Diet

What you eat—and when you eat—matters. Avoid heavy meals too close to bedtime, and give your body a few hours to digest before hitting the hay. Some foods (like spicy or acidic ones) can also mess with your sleep.

5. Use Medication (Cautiously)

Sometimes, doctors may prescribe sleeping pills to help get you over the hump. Just be aware: they can come with side effects like grogginess, mood changes, or even dependency. Melatonin supplements are another option, but always chat with your GP before trying something new.

Bonus Tips for Better Sleep

Still looking for ways to improve your snooze routine? Try incorporating a few of these extra tricks:

Stick to a Sleep Schedule

Going to bed and waking up at the same time every day (yes, weekends too!) helps train your body to know when it’s time to rest and when it’s time to rise.

Build a Relaxing Bedtime Routine

Create a wind-down ritual that tells your body it’s time to sleep. That could be reading a book, gentle stretching, meditation, or sipping on a warm (non-caffeinated) drink.

Limit Screen Time

That blue light from your phone or tablet messes with your melatonin production. Try to switch off your screens at least 30 minutes before bed.

Don’t Force It

If you’ve been lying awake for a while, get up and do something calming instead—like listening to soft music or reading. When you start to feel sleepy again, head back to bed.

Watch the Caffeine

Cut back on coffee, energy drinks, and even chocolate in the late afternoon and evening. Caffeine can stay in your system longer than you think.

In a Nutshell…

Millions of people struggle with insomnia—but you don’t have to live with it. Whether it’s making a few changes to your lifestyle or working with a professional to dig deeper, there are ways to reclaim your sleep.

And hey, if your mattress is part of the problem? Maybe it’s time for an upgrade. A good mattress really can make all the difference.

This blog post is for informational purposes only and does not constitute medical advice. If you have concerns about your sleep, health, or wellbeing, please consult your GP or a qualified healthcare professional. The views expressed in this post are those of the author and are intended to share general insights, not to diagnose or treat any condition.