Snuggling up in bed at night is something many people look forward to. But for some, difficulties with sleep turn bedtime into a source of frustration or anxiety. They may struggle to fall or stay asleep, wake feeling exhausted, or find it difficult to stay awake during the day. While everyone’s sleep needs are different, consistently getting good-quality sleep is important for wellbeing and the ability to function day to day.
We all have nights when sleep does not come easily. Usually, these disruptions pass in a short space of time. But when sleep difficulties become more frequent, they can start to affect almost every part of your day. You may wake feeling exhausted, struggle to concentrate, become more irritable, or find yourself worrying about whether you will sleep that night.
Over time, this worry can become part of the problem. The more pressure you put on yourself to sleep, the further away sleep can begin to feel.
Sleep difficulties can have many causes. Understanding what is contributing to your sleep problems is an important first step towards improving your sleep. A therapist for sleep disorders will work with you to develop a clear understanding of the factors maintaining your poor sleep, and will form a plan to restore your sleep.
Sleep difficulties can describe a range of problems with getting enough good-quality sleep.
You might:
Having trouble sleeping does not necessarily mean that you have a sleep disorder. Short periods of poor sleep are common, particularly during times of stress, illness, major life changes, travel, or changes in routine.
A sleep disorder is a recognised condition involving ongoing problems with the quality, timing, or amount of sleep, that causes distress or interferes with daily life. Some common sleep disorders are:
This distinction between sleep difficulties and disorders is important because different sleep problems may require different types of assessment and treatment. If you are unsure what may be affecting your sleep, your GP can also help determine whether further medical assessment is appropriate.
Sleep difficulties can affect both your nights and your days.
You may experience:
Sleep problems can also start to shape your routine. You may cancel plans because you are too tired, rely more heavily on caffeine to get through the day, nap in an attempt to catch up on sleep, or spend increasing amounts of time in bed. Over time, these changes can make it harder to maintain a consistent sleep pattern and can add to the frustration surrounding sleep.
There is rarely one simple reason why someone is not sleeping well.
Sleep difficulties can be influenced by:
Sometimes the factor that starts a sleep problem is not the same as what keeps it going.
For example, you may initially begin sleeping poorly during a stressful period at work. In response, you start going to bed earlier, sleeping later when you can, checking the clock during the night, and worrying about how tired you will feel the next day.
The original stress may eventually improve, but bedtime has now become associated with frustration and worry. The strategies you have developed to cope with poor sleep can sometimes unintentionally make your sleep worse in the long run.
This cycle is one reason sleep difficulties can continue even after the original trigger has passed. Therefore, a sleep psychologist will help identify the factors that are maintaining your poor sleep.
An occasional poor night’s sleep is usually nothing to worry about. It may be worth speaking to a therapist for sleep disorders when your sleep difficulties are becoming persistent or are starting to interfere with everyday life.
You might consider seeking help if:
You do not have to wait until your sleep problems become severe before seeking help with a therapist for sleep disorders. Understanding what is maintaining the problem can often prevent an occasional difficulty from becoming a more established pattern.
A sleep psychologist can help you understand what is contributing to your sleep difficulties and develop strategies to improve your sleep. This may include helping you to:
For people experiencing persistent insomnia, a sleep psychologist may use Cognitive Behavioural Therapy for Insomnia (CBT-I). CBT-I is an evidence-based, first-line treatment for chronic insomnia that brings many of these strategies together in a structured approach. Treatment is tailored to your individual sleep patterns and may include techniques designed to strengthen your sleep-wake rhythm, reduce time spent awake in bed, and change the thoughts and behaviours that maintain insomnia.
If poor sleep is affecting how you feel, function, or cope during the day, you do not have to keep waiting for it to improve on its own.
Peaceful Mind Psychology’s Melbourne psychologists can help you understand the factors contributing to your sleep difficulties and work with you to develop strategies for improving your sleep.
Finding the right therapist for sleep disorders also doesn’t need to be a struggle. Our psychologists can support people experiencing insomnia, anxiety around sleep, sleep disruption related to stress or mental health concerns, and unhelpful sleep patterns that have become difficult to change. Our team will take special care to match you with a psychologist who best suits you. We are also flexible, offering in-person or online therapy, as best suits your needs, and will work alongside your GP or other treating health professionals.
Getting better sleep is not always about trying harder to sleep. Often, it begins with understanding what has disrupted your sleep and what may now be standing in the way of more restful, consistent sleep.
Contact Peaceful Mind Psychology to learn more about supporting your sleep or to book an appointment with one of our warm and professional psychologists or clinical psychologists.
If you would like to learn more about sleep difficulties and disorders, the Sleep Health Foundation contains a wealth of resources you might find helpful.
Occasional poor sleep is common, especially during stressful periods or changes in routine. Insomnia is more persistent and involves ongoing difficulty falling asleep, staying asleep, or returning to sleep, along with distress or problems functioning during the day.
Yes. Anxiety can make it difficult to switch off at night, increase physical tension, and lead to worry about whether you will sleep. Over time, anxiety about sleep itself can also become part of the problem.
Not everyone experiencing sleep difficulties needs a sleep study. However, symptoms such as loud snoring, pauses in breathing, gasping during sleep, unexplained daytime sleepiness, or regularly falling asleep unintentionally may warrant further medical assessment. Your GP can advise whether referral to a sleep physician or a sleep study is appropriate.
Yes, absolutely. Psychologists can help identify the thoughts, behaviours, routines, and emotional factors that may be contributing to insomnia. For persistent insomnia, a psychologist may use Cognitive Behavioural Therapy for Insomnia (CBT-I), an evidence-based treatment designed specifically for ongoing sleep difficulties.
You do not need to wait until sleep problems become severe. In fact, intervening early often helps prevent the odd poor night’s sleep from becoming a more entrenched pattern. It may be worth seeking support if poor sleep is becoming persistent, causing distress, or affecting your mood, concentration, relationships, work, or ability to function during the day.