We've all had those restless nights when sleep just won't come. You toss and turn, feeling the frustration grow as the clock ticks on. The stress of lying awake only amplifies your anxiety. You wonder how to quiet your mind and find that much-needed rest, all while dreading the fatigue and endless cups of coffee that will follow the next day. The worry adds to the sleeplessness.

Acute and chronic insomnia is common. Approximately one in three adults experience insomnia symptoms, and about 10 percent meet the criteria for an insomnia disorder.

In Australia, most people will face insomnia at some point in their lives, with around 10 percent experiencing mild insomnia. It is more prevalent among females and older adults. Insomnia can manifest in various ways, including:

• Difficulty falling asleep
• Waking up during the night
• Waking up too early
• Feeling tired or sleepy during the day
• Feeling cranky, depressed, or anxious
• Difficulty paying attention, focusing on tasks, or remembering things
• Making more errors or having more accidents.

Treatment Options: Insomnia is treatable. Often, the key lies in adjusting your daily and bedtime routines. Some find relief through medication, counselling, or a combination of both, especially when anxiety or low mood contributes to their insomnia.

Common sleep medications include sedative-hypnotics such as benzodiazepines. Short-acting benzodiazepines are used as sleeping pills, while long-acting ones are prescribed for anxiety. However, there is a risk of developing a tolerance with long-term use.

Melatonin, a naturally occurring neurotransmitter that regulates the sleep-wake cycle, is gaining popularity. According to Johns Hopkins Medicine sleep expert Dr Luis F. Buenaver, Ph.D., "Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep."

Dr Buenaver suggests that while most people produce enough melatonin on their own, there are steps you can take to optimise its production.

"Create optimal conditions for melatonin by keeping lights low before bed, and stop using your computer, smartphone, or tablet. The blue and green light from these devices can neutralize melatonin’s effects," he advises.

Exposure to daylight during the morning and afternoon can also help regulate your melatonin production.

Non-drug treatments: The good news is that several non-drug treatments for insomnia can be tried at home. By changing some of your habits and routines, you can improve the quality of your sleep. 

Tips for better sleep:

1. Follow a sleep schedule: Maintain consistent bedtime and wake-up times every day, including weekends
2. Stay active: Regular physical activity promotes better sleep
3. Check your medications: Some medicines can interfere with sleep
4. Limit or stop naps: Napping during the day can disrupt your sleep cycle
5. Limit caffeine, alcohol, and nicotine: These substances can affect your ability to fall and stay asleep
6. Manage pain: Don't tolerate pain; address it to ensure it doesn't interfere with your sleep
7. Avoid large meals and excessive fluids before bed: These can disrupt sleep.

By making these changes, you may find it easier to fall asleep and stay asleep. Nighty night!