About a third of adults in Western countries have ‘sleep problems’ at least once per week (The Guardian, 2024). Up to 10% qualify for a formal insomnia diagnosis. Chronic insomnia is defined as a sleep problem on three nights per week or more, for three months or more. From my counselling practice, I know that a large proportion of clients have difficulty in getting to sleep or staying asleep.

Identifying Common Sleep Disruptors

The obvious factors that contribute to sleeplessness include caffeine, alcohol, late meals, an uncomfortable bed, noise, too much light in the bedroom, and physical pain. Smartphone and internet use can also lead to disrupted sleep patterns.

Almost everyone, in the developed world at least, has a smartphone. Walk down any busy street, and you will see countless people using their phones. Many people use their phones to manage stress, but excessive use—especially at night—can interfere with sleep. Studies suggest that smartphone use immediately before or during bedtime is linked to insomnia (Science Daily, 2024).

Steps to Improve Sleep Quality

• Avoid using your phone for at least an hour before bed—two hours if possible.
• Try not to use your phone if you wake up in the middle of the night.
• Practise mindfulness techniques instead of reaching for your phone.
• Create a sleep-friendly environment: limit noise, adjust lighting, and ensure your bed is comfortable.

The Impact of Modern Lifestyles on Sleep

Changes in family structures and social habits have also contributed to increased sleep difficulties. Historically, humans lived and slept in groups, which provided a sense of security and comfort. Today, many people sleep alone, which may contribute to feelings of isolation and anxiety at night.

W.H. Auden’s poem “The Age of Anxiety” (1947) highlights how stress and overthinking prevent restful sleep. Many people struggle to “switch off” their minds when they wake up in the early hours. Instead of problem-solving at night, consider:

• Focusing on your breathing.
• Repeating a calming phrase such as “calm, calm, calm.”
• Practising guided relaxation techniques.

Addressing Deeper Psychological Factors

From my experience as a counsellor, some people experience disturbed sleep due to unresolved emotions or anxieties. Sigmund Freud referred to dreams as “the royal road to the unconscious mind,” suggesting that our minds process difficult emotions during sleep. If recurring sleep issues are linked to emotional distress, counselling can provide valuable support in managing underlying concerns.

Seeking Support for Better Sleep

While this article provides insights into overcoming insomnia, it is not medical advice. If you experience persistent sleep difficulties, consulting a healthcare professional may be beneficial.

If stress, anxiety, or life transitions are impacting your sleep, counselling can help you develop strategies for managing these challenges. At The Counselling, Mediation & Relationship Centre, we provide compassionate, professional support to help you navigate stress and improve overall well-being.

📞 Contact us today at donna@griffithcounselling.com or visit us at Shop 2/44 Ulong St, Griffith NSW 2680, Australia, to learn how counselling can support you on your journey to better sleep and a healthier life.