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Insomnia is a sleep disorder defined by difficulty falling asleep, staying asleep, or waking up earlier than intended. It affects roughly 1 in 5 people and is one of the most common sleep complaints. Insomnia often occurs when the body’s natural sleep–wake regulation is disrupted by stress, irregular routines, medical conditions, or other factors that increase alertness at night. If you’re unsure whether your symptoms fit insomnia, you can take our free test.
Stress and or anxiety can be an underlying factor affecting sleep. High stress levels being high can increase levels of the hormone cortisol, which directly impacts our waking up. This rise in cortisol negatively affects the levels of the hormone melatonin, which is our natural sleep-inducing hormone. Therefore, these hormone levels can be what is affecting our sleep. When a person is stressed or anxious, our nervous system doesn't allow us to relax enough to sleep. This imbalance is often the reason for insomnia.
Answered by
Justine KelleherClinical Psychologist and Sleep Specialist
Cognitive Behavioral Therapy for Insomnia (CBT‑I) is widely recognized as the gold‑standard treatment for insomnia, combining a broad range of tools and strategies to offer comprehensive support. It typically includes sleep diaries, analysis of sleep patterns, schedule adjustments to build sleep pressure, and guidance for managing nighttime awakenings. It also considers the full 24‑hour routine, promoting healthy sleep habits and addressing lifestyle factors that may contribute to insomnia.
Answered by
Justine KelleherClinical Psychologist and Sleep Specialist
If you're lying in bed trying to sleep and your mind starts racing, it’s usually best to get out of bed and break the cycle. Do something low-stimulating for a short while (e.g., reading a book; some light stretching; staring into the night sky). This helps your brain stop associating the bed with wakefulness and allows sleepiness to build up again naturally. When you feel sleepy, return to bed and try again. Sleep will come when the conditions are right.
Answered by
Rui Francisco PereiraPsychologist, PhD Researcher and Sleep Specialist
To a point. Sleep trackers can help identify patterns and trends over time, but focusing too closely on nightly numbers can sometimes be unnecessary worry. It’s also important to balance the data with how you actually feel (e.g., your emotions when waking up in the morning), which are also meaningful indicators of sleep quality. Track your sleep in a meaningful way, not in an obsessive fashion.
Answered by
Rui Francisco PereiraPsychologist, PhD Researcher and Sleep Specialist
We all actually have natural wake-up points during the night. These occur between our sleep cycles, which typically last for a period of around 90 minutes. Depending on a person’s levels of melatonin and any underlying worry or anxiety, these wake points can be an issue. For many people, these wake points are not registered and do not cause a full wake-up during the night.
Answered by
Justine KelleherClinical Psychologist and Sleep Specialist
It depends. Many people simply don’t nap, and that’s perfectly fine. If you struggle with insomnia, avoiding naps is the best, because staying awake during the day helps build sleep pressure (our body’s natural drive to sleep at night), and we want to preserve that. If your sleep is stable and you enjoy napping, keep it short (20–30 minutes) and earlier in the day (ideally before 3 pm). Longer or later naps can lead to deeper sleep, making you feel groggy, and potentially delaying bedtime at night.
Answered by
Rui Francisco PereiraPsychologist, PhD Researcher and Sleep Specialist
