Overcome Insomnia with Dr. Stuart | Sleep Improvement Techniques That Work

Sleep and Insomnia

Sleep issues impact on everyones life at some point and can be extremely debilitating. Either you have developed a sleep problem recently that you would like to nip in the bud before it becomes more of a vicious cycle or you have more long-standing sleep issues.

If we suffer from a lack of sleep over a prolonged period of time it can begin to impact on our mental health in terms of increased anxiety and lower mood. An assessment of what may be impacting on sleep issues is important because it may be something that you do not realise influences sleep that is the problem. We will look at day time influences, evening influences as well as actually what happens when you are in bed. We all need a good night's sleep and we can certainly teach you all of the latest research to get one again.

Treatment

For many, bedtime is a time to relax and drift off to sleep. But for others, it becomes a cycle of stress, worry, and hours of trying to fall asleep. If you struggle with insomnia, here are some key areas a psychologist might explore with you to improve your sleep:

1. Daytime Habits

Exercise: Daily physical activity helps prepare the body for restful sleep.
Caffeine: Limit caffeine after lunchtime, as it can interfere with sleep—even in decaffeinated drinks.

2. Your Sleep Environment

Keep the bedroom cool, quiet, and dark.
Dim lights in the hour before bed and reduce screen brightness—use “night mode” or red light filters where possible.

3. Consistent Sleep and Wake Times

Go to bed and wake up at the same time each day, even on weekends. This helps train your brain to expect sleep at a regular time and strengthens your natural sleep-wake cycle.

4. Establishing a Sleep Routine

A calming routine before bed (e.g., reading, breathing exercises) helps signal to your brain that it's time to wind down.

5. Understanding Circadian Rhythms

Your body goes through natural sleepy and wakeful phases. If you miss a sleepy phase by being active or alert, you may need to wait for the next one.
If you miss that "just-about-to-fall-asleep" feeling, try relaxing activities in bed—like guided breathing or muscle relaxation—until sleepiness returns.

6. What to Do If You Can’t Sleep

If you're still awake after about 20 minutes, get out of bed and do something calming in a different space. Avoid staying in bed frustrated or restless.
Only return to bed when you feel sleepy again—this helps retrain your brain to associate bed with sleep, not stress or activity.
If worries are keeping you awake, write them down and schedule a time to address them the next day.

7. Break the Cycle
Sometimes the brain learns to associate bed with stress, especially if you've struggled with insomnia for a while. Rebuilding a positive connection with sleep can take time and persistence, but it’s possible with support and routine.

Meet The Team

At Dr Stuart Psychologists, all of our psychologists have extensive training to doctoral level and decades of experience in their field of expertise. You will be matched with a psychologist that has the knowledge and skill to help you understand and overcome your problem - not just in the short term but for good.