Poor Sleep & Insomnia: Symptoms, Types, Causes, Effects, and Treatments

What Is Insomnia?

Insomnia is a prevalent sleep disorder characterized by difficulty falling asleep, staying asleep, or achieving restorative sleep. Individuals with insomnia may spend hours trying to fall asleep or remain awake throughout the night. Some may fall asleep easily but wake up prematurely and struggle to return to sleep. Regardless of its form, insomnia can lead to poor sleep quality, leaving individuals feeling unrested, fatigued, and unable to function optimally.

Symptoms of Insomnia

Common signs of insomnia include:

  • Chronic fatigue and persistent daytime drowsiness
  • Irritability, mood swings, and increased stress levels
  • Difficulty concentrating, impaired memory, and reduced cognitive function
  • Increased anxiety, depression, and emotional distress

Insomnia and poor sleep is often linked to various mental health conditions, including:

  • Generalised Anxiety Disorder (GAD)

  • Clinical Depression

  • Addiction and Substance Withdrawal

  • Bipolar Disorder

  • Eating Disorders

  • Post-Traumatic Stress Disorder (PTSD)

How Long Does Insomnia Last?

Insomnia can be classified into two categories:

  • Acute Insomnia: Short-term, lasting a few days or weeks, often triggered by stress, anxiety, or lifestyle changes.
  • Chronic Insomnia: Long-term, persisting for months or longer, significantly affecting mental and physical health.

If insomnia is interfering with your daily life, it’s crucial to seek medical help and professional treatment solutions tailored to your needs.

Types of Insomnia

Insomnia manifests in different ways, including:

  • Duration-Based: Acute (short-term) or chronic (long-term)
  • Cause-Based:
    • Primary insomnia: Not linked to other health conditions
    • Secondary (comorbid) insomnia: Related to medical conditions such as depression, chronic pain, or acid reflux
  • Severity-Based: Mild (occasional sleep issues), moderate (affects daily activities), or severe (significantly impairs functioning and overall well-being)
  • Timing-Based:
    • Onset insomnia: Difficulty falling asleep
    • Maintenance insomnia: Waking up frequently at night
    • Terminal insomnia: Waking up too early and being unable to fall back asleep

What Causes Insomnia?

Insomnia has multiple causes, ranging from psychological and environmental factors to medical and lifestyle influences. Common causes include:

  • Chronic Stress and Anxiety: Persistent stress triggers the brain’s fight-or-flight response, disrupting natural sleep cycles.
  • Medications: Certain prescription drugs, including antidepressants, corticosteroids, and stimulants, may cause insomnia.
  • Travel Disruptions & Jet Lag: Crossing multiple time zones disrupts circadian rhythms, making it difficult to sleep at the right time.
  • Stimulants: Excessive intake of caffeine, nicotine, and energy drinks can hinder restful sleep.
  • Alcohol and Substance Use: Although alcohol induces drowsiness, it disrupts deep sleep, leading to fragmented rest.
  • Poor Sleep Hygiene: Exposure to blue light from screens, irregular bedtime routines, and noisy environments negatively impact sleep quality.
  • Hormonal Changes: Pregnancy, menopause, and menstruation can lead to hormonal fluctuations that affect sleep.
  • Chronic Health Conditions: Insomnia is commonly associated with conditions such as diabetes, cardiovascular disease, and neurological disorders.

Effects of Insomnia

Physical Health Risks

Chronic insomnia increases the risk of:

  • Heart disease and hypertension
  • Increased risk of stroke
  • Obesity and metabolic disorders
  • Diabetes and poor blood sugar regulation
  • Weakened immune function

Mental Health Risks

Persistent sleep deprivation can impair cognitive functions, affecting:

  • Attention span, focus, and decision-making skills
  • Memory retention and problem-solving abilities
  • Emotional stability and resilience against stress

How I Can Help You Overcome Insomnia

If you’re struggling with insomnia, you don’t have to face it alone. I offer expert guidance and professional support. Providing a multi dimensional approach. Registered Clinical Medical Hypnotherapist, Registered Nutritionist, Advanced RTT, Counselling & Psychotherapy, individually or combined to help you restore healthy sleep patterns and improve your quality of life. Additionally using personalised sleep improvement strategies, relaxation techniques, and holistic solutions, I can help you:

  • Identify and address underlying causes of insomnia
  • Develop a structured, effective sleep routine
  • Implement proven natural remedies and lifestyle changes
  • Reduce stress, anxiety, and overactive thoughts at bedtime
  • Improve sleep quality without relying on medication

Natural Remedies for Insomnia

  • Herbal Teas: Chamomile, valerian root, and passionflower promote relaxation and enhance sleep quality.
  • Aromatherapy: Essential oils such as lavender, cedarwood, and sandalwood help calm the mind and prepare the body for sleep.
  • Melatonin Supplements: Helps regulate sleep cycles, especially for those experiencing jet lag or shift work disruptions.

Professional Therapies for Better Sleep

Counselling / Psychotherapy

Benefits of Counselling and Psychotherapy for Insomnia, Poor Sleep and Sleep difficulties

Professional therapy provides structured support to address underlying emotional and psychological factors contributing to poor sleep, sleep disturbances and insomnia. Through counselling, you can gain tools to manage overwhelm, over active brain, over thinking, exhaustion, body tired but mind awake, intrusive thoughts, rumination, stress, anxiety, and negative thought patterns that interfere with sleep.

Clinical Medical Hypnotherapy / Clinical Hypnotherapy / Hypnosis / RTT

Clinical Hypnotherapy for Insomnia, Sleep issues help, and Rapid Transformational Therapy (RTT)

Clinical hypnotherapy and RTT help reprogram the subconscious mind, remove mental blocks, and create positive associations with sleep. These therapies are highly effective for reducing night time anxiety, racing thoughts, and sleep disturbances caused by emotional distress.

Nutritional Consultations

Nutrition and Sleep issues including Insomnia: Consulting a Registered Nutritionist

As registered nutritionist can help optimise your diet to enhance sleep quality. Helping you adjusting your diet and deal with health issues. Along with removing foods that are causing issue for use and increasing foods and nutrients such as magnesium, tryptophan, and omega-3 fatty acids that play a vital role in promoting deep and restful sleep.

Take Control of Your Sleep Health Today

If insomnia or poor quality sleep is affecting your daily life, it’s time to take action. I can help you develop a customised sleep plan tailored to your needs, using evidence-based techniques, holistic therapies, and lifestyle interventions. Don’t let poor sleep or sleepless nights control your life—start your journey toward better sleep today!

Contact me today to discuss how I can help restore your sleep, wellbeing and energy


Scientific & Academic References

  1. National Sleep Foundation
  2. American Academy of Sleep Medicine
  3. Mayo Clinic – Insomnia Overview
  4. Harvard Medical School – Sleep and Health
  5. National Institutes of Health
  6. Centers for Disease Control and Prevention
  7. World Sleep Society
  8. Journal of Clinical Sleep Medicine
  9. Sleep Research Society
  10. British Journal of Nutrition
  11. Journal of Psychiatric Research
  12. Sleep Medicine Reviews
  13. European Journal of Neuroscience
  14. International Journal of Behavioral Medicine
  15. Nature and Science of Sleep Journal