Conditions · Poor sleep

Insomnia and feeling tired all the time

Struggling to get to sleep, waking through the night, or tired no matter how long you spend in bed? Here's what might be going on, how we can help, and where to find the right treatment.

What is insomnia?

Insomnia means having trouble getting to sleep, staying asleep or waking too early, even when you have the chance to sleep, and feeling the effects during the day. It's common, and it often starts during a stressful period and then hangs around after the stress has passed.

Why am I so tired?

Tiredness has many possible causes, and often there's more than one. Common ones include:

  • Not enough sleep, because of work, family or screens late at night
  • Insomnia
  • Sleep apnoea, especially if you snore or wake unrefreshed
  • Medical causes such as low iron, thyroid problems, diabetes or other conditions
  • Mood: stress, anxiety and depression all affect sleep and energy
  • Medicines, alcohol and caffeine
  • Shift work and an irregular sleep schedule

Your GP is the best place to start. They can check for medical causes and work out which next step makes sense.

How we can help

Insomnia and sleep apnoea can happen together, and treating one can be harder while the other goes unnoticed. If you snore, wake gasping or feel sleepy (not just tired) during the day, your GP may refer you for a home sleep test to check for sleep apnoea.

A home sleep test looks at your breathing during sleep. It isn't used to diagnose insomnia itself.

[Clinic to confirm whether any insomnia-specific services are offered.]

Effective treatment for insomnia

The recommended first treatment for long-term insomnia is cognitive behavioural therapy for insomnia (CBT-I). It's a structured program that changes the habits and thoughts that keep insomnia going. It's delivered by trained psychologists, some GPs, and through online programs. Ask your GP about options, including whether a Mental Health Treatment Plan could help with the cost.

Sleeping tablets can help in the short term for some people, but they're generally not recommended as a long-term solution. Talk to your doctor before starting or stopping them.

Simple things that can help tonight

  • Get up at the same time every day, including weekends.
  • Only go to bed when you feel sleepy, not just tired.
  • If you can't sleep after what feels like 20 minutes, get up and do something quiet in dim light until you feel sleepy.
  • Cut back on caffeine after midday and alcohol in the evening.
  • Get daylight in the morning and keep the bedroom dark, cool and quiet.
  • Give yourself time to wind down without screens before bed.

The Sleep Health Foundation has free, reliable fact sheets on insomnia and healthy sleep.

Feeling low or overwhelmed? Poor sleep and mood are closely linked. Please talk to your GP. If you need to talk to someone now, call Lifeline on 13 11 14 (24 hours). In an emergency, call 000.

Insomnia & tiredness FAQs

What's the difference between sleepy and tired?

Sleepiness means struggling to stay awake and nodding off when you sit still. That's more typical of sleep apnoea. Tiredness or fatigue means low energy, often without being able to fall asleep. That's common with insomnia, stress and many medical conditions. Telling your GP which one you feel is a helpful clue.

Will a sleep test show if I have insomnia?

Not usually. Insomnia is diagnosed from your sleep history, often with a sleep diary. A sleep test is used to rule out other problems, such as sleep apnoea.

Can I have both insomnia and sleep apnoea?

Yes, and it's fairly common. If you have insomnia and also snore or feel very sleepy during the day, ask your GP whether a sleep study is worthwhile.

Do I need a referral to see you?

For a bulk-billed sleep test, yes. Start with your GP. See fees & Medicare.