Insomnia: causes and support

Lying awake while the rest of the world sleeps can be a lonely, frustrating experience. If this happens often, know that insomnia is common, well understood, and genuinely treatable.

What it is

Insomnia means having ongoing difficulty falling asleep, staying asleep, or waking too early and being unable to get back to sleep, despite having the opportunity to rest. It can be short-term, often triggered by stress, illness or a change in routine, or longer-term, sometimes linked to anxiety, depression, chronic pain or unhelpful sleep habits that have built up over time. Insomnia is not simply "not trying hard enough" - it often has real physical and psychological drivers that respond well to the right support.

Signs to notice

• Taking a long time to fall asleep most nights, even when tired
• Waking frequently during the night and struggling to fall back asleep
• Waking much earlier than needed and being unable to return to sleep
• Feeling anxious about sleep itself, especially as bedtime approaches
• Daytime tiredness, irritability or difficulty concentrating linked to poor sleep
• Relying on sleep aids, alcohol or excessive caffeine to manage the impact

What helps

• Keep a consistent wake time every day, even after a bad night, to help stabilise your body clock.
• Get out of bed if you can't sleep after about 20 minutes, and do something calm in low light until you feel sleepy again.
• Reserve your bed for sleep only, avoiding work, scrolling or watching TV in bed.
• Limit caffeine, especially from early afternoon onward, and be mindful of alcohol close to bedtime.
• Practise a calming wind-down routine, such as slow breathing, gentle stretching or reading.
• Try not to "chase" sleep or watch the clock, as this often increases anxiety and makes falling asleep harder.
• Get natural light and some physical activity during the day, which supports healthier sleep at night.

When to reach out for help

If insomnia persists for more than a few weeks, or is affecting your mood, work performance or relationships, it's worth speaking to a professional. Cognitive behavioural therapy for insomnia is a well-established, effective approach, and a doctor can also check for underlying medical or mental health causes. Insomnia is very treatable, and support tends to work best when sought sooner rather than later.

Getting help in South Africa

Cleared Mind's EAP counsellors can help address stress, anxiety or racing thoughts that may be feeding your insomnia, and can refer you to a doctor or sleep specialist for further support. SADAG's Mental Health Line (011 234 4837) is available if you need someone to talk to about how sleeplessness is affecting you. You don't have to just live with poor sleep - real, practical help is available.