In brief
Difficulty falling asleep, staying asleep or waking too early. Insomnia can affect your energy, memory, mood and concentration the next day.
- Most adults need 7 to 9 hours of sleep a night, according to the Sleep Health Foundation and healthdirect.
- Keep regular sleep patterns by going to bed and waking up at around the same time every day.
- healthdirect suggests limiting caffeine to mornings only and reducing alcohol.
When to get help
Get help now
- If you or someone you know is having suicidal thoughts and is in immediate danger, call triple zero (000).
Source: healthdirect Australia, Depression.
See your doctor if
- You are having trouble sleeping.
- You feel restless in bed.
- You wake up not feeling refreshed.
Things that can contribute
- Medical issues
- Other sleep disorders such as sleep apnoea
- Caffeine, nicotine and alcohol
- Mental health conditions such as anxiety or depression
- Unhealthy sleep habits
Questions you could ask your GP
- Could I have sleep apnoea or another sleep disorder?
- Would cognitive behaviour therapy for insomnia suit me?
- Could any of my medicines be affecting my sleep?
Based on healthdirect Australia, Insomnia. You can also check your symptoms with the healthdirect Symptom Checker, or speak with a registered nurse on 1800 022 222.
How it works
Causes of insomnia, and things that make it worse, include medical issues, other sleep disorders such as sleep apnoea, substances such as caffeine, nicotine and alcohol, mental health conditions such as anxiety and depression, and unhealthy sleep habits.
Treatments include improving sleep habits, relaxation techniques, cognitive behaviour therapy (CBT) and sometimes medicines. A sleep diary can help you and your doctor see patterns.
Connections
22 connections on the map. Select a topic to read its page.
Trouble sleeping can be caused by
Mental health conditions such as anxiety and depression are causes of insomnia.
Source: healthdirect Australia, Insomnia
- Hay fever (allergic rhinitis) Supported
Severe hay fever can interrupt sleep and make it hard to concentrate.
- Heartburn and reflux (GORD) Supported
Acid reflux and heartburn can be related to disturbed sleep.
Sleep problems, including acting out dreams, are a symptom of Parkinson's disease.
Sleep problems, hot flushes and night sweats are symptoms of menopause.
Trouble sleeping can be worsened by
- Chronic stress (allostatic load) Supported
Stress can cause changes in sleep patterns or leave you feeling exhausted.
Source: healthdirect Australia, Stress
Regular heavy caffeine use, more than 600 mg a day, can cause insomnia, and caffeine is among the substances that make insomnia worse.
Sources: healthdirect Australia, Caffeine; healthdirect Australia, Insomnia
If your body clock is disrupted, such as by shift work or jet lag, you can have sleep problems.
Source: healthdirect Australia, Sleep
Trouble sleeping can cause
Not getting enough sleep can cause brain fog, according to healthdirect.
Poor sleep is a common cause of fatigue, according to healthdirect.
Source: healthdirect Australia, Fatigue
Trouble sleeping can worsen
- Low mood and low motivation Supported
Being tired can affect your mood, according to healthdirect.
Source: healthdirect Australia, Sleep
Trouble sleeping has been studied with
- Ashwagandha Emerging
Some ashwagandha preparations may be effective for insomnia, according to NCCIH.
Source: NIH NCCIH, Ashwagandha
- Melatonin Supported
Melatonin can help reset your body clock after jet lag or shift work, but there is not enough strong evidence for long-term insomnia.
Sources: healthdirect Australia, Melatonin; NIH NCCIH, Melatonin: what you need to know
Trouble sleeping can be eased by
You can improve your sleep by practising good sleep habits, also called sleep hygiene.
Source: healthdirect Australia, Sleep
- Physical activity Supported
healthdirect suggests exercising regularly, but not in the evening, to help with insomnia.
Source: healthdirect Australia, Insomnia
Trouble sleeping can raise
- Dementia Supported
Sleep disturbances are among the factors that raise the risk of dementia.
Source: Better Health Channel (Victorian Government), Dementia: reducing your risk
- Overweight and obesity Supported
Not sleeping enough is one of the lifestyle factors that influence the chance of living with obesity.
Source: healthdirect Australia, Obesity
Trouble sleeping is linked with
- Insulin resistance Supported
Getting enough sleep is one of the ways to help prevent or reverse insulin resistance, according to the NIH.
Trouble sleeping affects
- Immune system Supported
Getting enough sleep helps keep your immune system strong, according to healthdirect.
Source: healthdirect Australia, Sleep
Trouble sleeping can be raised by
- Loneliness and isolation Supported
Trouble sleeping is one of the possible effects of loneliness and isolation.
Medicines and supplements
General education only. Never start, stop or change a medicine without your prescriber.
Sources
Each connection above names its own source. See every source AskBioMap uses.
Summarised from healthdirect and the Sleep Health Foundation. Sources read on 12, 13 and 16 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.