Getting a good night’s sleep is essential for overall health and well-being, yet many Australians struggle with insomnia. This common sleep disorder affects both physical and mental health, increasing the risk of medical conditions while impacting concentration, mood, and overall quality of life.
Most Australians experience insomnia at some point, with about one in ten having at least mild insomnia at any given time. It is more common in females and older adults. While occasional sleepless nights are normal, persistent insomnia requires proper attention and management.
At Plexus, we understand the impact of sleep disorders and offer expert assessments, personalised treatment plans, and ongoing support to help you achieve restful, restorative sleep. Let’s explore the causes of insomnia, its effects, and how to improve sleep quality.
What Is Insomnia?
Insomnia is a common sleep disorder characterised by difficulty falling asleep, staying asleep, or waking too early and struggling to go back to sleep. Sometimes people can experience all 3 of these that affect overall sleep quality, leaving individuals feeling unrefreshed and fatigued during the day. Persistent insomnia can impact mental clarity, mood, and physical health.
There are two main types of insomnia:
- Short-Term Insomnia: Often triggered by stress, lifestyle changes, or temporary disruptions like travel or illness. It usually lasts a few days or weeks and resolves once the underlying cause is addressed.
- Chronic Insomnia: Occurs at least three times a week for three months or longer. It may be linked to medical conditions, mental health issues, or long-term lifestyle habits.
Symptoms of Insomnia
- Difficulty falling asleep despite feeling tired
- Waking up frequently during the night
- Waking too early and struggling to go back to sleep
- Feeling unrefreshed after sleep
- Daytime fatigue or low energy
- Difficulty concentrating or making decisions
- Irritability, mood swings, or increased anxiety
Identifying insomnia and its symptoms early can help prevent long-term sleep disturbances and improve overall health.
Causes of Insomnia
Insomnia can have various causes, which are generally classified as primary insomnia (no underlying condition) or secondary insomnia (linked to another health issue). Certain factors can also worsen existing insomnia.
Causes of Secondary Insomnia and Worsening Factors
- Medical Conditions: Chronic pain, hormone changes (e.g., menopause-related hot flushes and night sweats), and respiratory, urinary, or digestive issues can disrupt sleep.
- Sleep Disorders: Conditions such as obstructive sleep apnoea, restless legs syndrome, periodic limb movement disorder, and circadian rhythm disruptions can contribute to poor sleep.
- Substances: Stimulants like caffeine, nicotine, alcohol, amphetamines, and some medications can interfere with sleep.
- Mental Health Issues: Anxiety, depression, and stress related to work, relationships, or financial difficulties can keep the mind active at night.
- Poor Sleep Habits: Irregular sleep schedules, excessive screen time, and late-night eating can negatively impact sleep quality.
Who Is at Higher Risk?
- Older Adults – Natural changes in sleep patterns and increased medical conditions can lead to sleep disturbances.
- Shift Workers – Irregular work hours can disrupt the body’s internal clock, making it harder to maintain a healthy sleep cycle.
Understanding and addressing these factors can help improve sleep quality and overall well-being.
Effects of Sleep Deprivation on Health
Lack of sleep affects nearly every aspect of health, from cognitive function to emotional well-being. Chronic sleep deprivation can have serious long-term consequences, increasing the risk of several medical conditions.
- Cognitive Impairment: Poor sleep weakens memory, slows reaction time, and reduces focus, impacting work, learning, and decision-making.
- Chronic Health Conditions: Persistent sleep deprivation has been linked to heart disease, high blood pressure, diabetes, and a weakened immune system.
- Emotional Well-being: Insufficient sleep can lead to mood swings, irritability, and heightened stress levels. It also increases the risk of mental health issues like anxiety and depression.
- Reduced Productivity: Fatigue lowers motivation and concentration, affecting performance at work or school and increasing the risk of accidents and errors.
Prioritising quality sleep is essential for maintaining both physical and mental well-being.
Tips to Improve Sleep Quality
Adopting healthy sleep habits can make a significant difference. Here are some effective ways to improve your sleep quality:
- Stick to a Routine – Sleep and wake up at the same time daily.
- Optimise Your Sleep Environment – Keep your bedroom dark, quiet, and cool.
- Limit Screens & Stimulants – Avoid blue light, caffeine, and alcohol before bed.
- Practice Relaxation – Try meditation, deep breathing, or gentle stretching.
- When to Seek Professional Help – If sleep difficulties persist for weeks and impact daily life, it may be time to see a doctor. A healthcare professional can identify underlying causes and recommend effective treatment options.
When to Seek Professional Help for Insomnia
Occasional sleepless nights are normal, but persistent insomnia that affects daily life requires medical attention. You should see a doctor if:
- Your sleep issues last for more than a few weeks and don’t improve with lifestyle changes.
- You experience daytime fatigue, difficulty concentrating, or reduced performance at work or school.
- Poor sleep is affecting your mood, leading to irritability, anxiety, or depression.
- You rely on sleeping pills or alcohol to fall asleep regularly.
- You suspect an underlying medical condition, such as sleep apnoea or restless legs syndrome.
Seeking help early can prevent long-term health consequences, including increased risk of chronic conditions like heart disease, diabetes, and mental health disorders. A healthcare professional can assess the underlying causes of insomnia and recommend effective treatment options.
Diagnosing & Treating Insomnia
Doctors diagnose insomnia through a medical history review, sleep assessments, and sometimes sleep studies. They may ask about sleep patterns, lifestyle habits, and underlying health conditions.
Treatment depends on the cause and severity of insomnia and may include:
- Improving Sleep Habits: Establishing a consistent routine and creating a sleep-friendly environment.
- Cognitive Behavioural Therapy for Insomnia (CBT-I): A proven therapy that helps reframe negative thoughts about sleep and develop better habits.
- Relaxation Techniques: Meditation, deep breathing, and mindfulness exercises to promote relaxation.
- Medication (if needed): Short-term use of sleep aids may be considered, but long-term reliance is discouraged.
- Addressing Underlying Conditions: Managing medical or mental health issues contributing to insomnia.
How Plexus Can Help
At Plexus South Yarra, we provide expert care to help you overcome insomnia and achieve restful sleep. Our multidisciplinary team conducts comprehensive sleep assessments to identify underlying causes, including lifestyle factors, medical conditions, and mental health concerns. Based on these findings, we develop personalised treatment plans that focus on improving sleep quality through strategies such as sleep hygiene education, cognitive-behavioral therapy for insomnia (CBT-I), and relaxation techniques.
For those who require additional support, we offer safe medication management alongside evidence-based therapies to help regulate sleep patterns. Our team also provides ongoing support and guidance, ensuring long-term improvements through sustainable lifestyle changes. If insomnia is impacting your health and daily life, Plexus is here to help. Book a consultation today and take the first step towards better sleep.
