5 science-based sleep tips to help beat insomnia

Published May 2025 | 5 min read
Expert contributors: Professor Delwyn Bartlett, health psychologist and Insomnia Specialist at Woolcock Institute of Medical Research and Macquarie University; Research Professor Siobhan Banks, Director of the Behaviour-Brain-Body Research Centre at the University of South Australia
Words by Sabrina Rogers-Anderson

Struggling to sleep? These science-backed tips can help you conquer insomnia and give you the best chance of a good night’s rest.

When you’re tossing and turning in bed at night, every minute can feel like an hour. Insomnia can be annoying at best and debilitating at worst, and approximately 10% of Australians are affected by some degree of insomnia at any given time. With most of us experiencing it during our lifetime, here’s everything you need to know, including expert sleep tips for a better night’s rest.

What is insomnia?

Insomnia is a common sleep disorder characterised by some or all of the following symptoms:

• Trouble falling asleep.
• Waking up at night and struggling to get back to sleep.
• Waking too early in the morning.
• Feeling tired even when you’ve had enough time in bed.
  

What causes insomnia and who’s at risk?

Insomnia is often categorised as either primary or secondary. Primary insomnia is when you have trouble falling or staying asleep for at least three months without an underlying cause like medical issues or your surroundings.

Secondary insomnia is caused by factors like:

• medical issues, including hormonal changes associated with menopause, chronic pain, restless legs syndrome and urinary or digestive issues
• mental health conditions like anxiety, depression, stress and grief
• medications and substances, including antidepressants, steroids, alcohol, caffeine, nicotine and illegal drugs.

While insomnia can affect anyone, it’s more common in women, older people and shift workers.

“People find it difficult to sleep for all sorts of different reasons,” says Research Professor Siobhan Banks, Director of the Behaviour-Brain-Body Research Centre at the University of South Australia.

“For example, shift workers can struggle with it because we’re just not programmed to sleep during the day. But often, insomnia is transitory and the result of a life stressor or traumatic event, like being busy at work or losing a loved one.”

What are the health risks of insomnia?

Not getting enough sleep can lead to poor concentration, memory issues, making mistakes, an increased risk of accidents and headaches. Over time, chronic sleep deprivation may also increase the risk of health conditions like obesity, diabetes, heart disease and depression.

While these risks may seem scary, Prof Banks says it’s important to remember having periods of insomnia won’t automatically put you at risk of these health conditions.

“Just like eating cake one day won’t mess up your entire diet, not sleeping well for periods of time won’t necessarily harm your health,” she says.

5 sleep tips to help you conquer insomnia

Tired of feeling tired? You’ve probably read widely shared sleep hygiene advice like creating a consistent bedtime routine and avoiding screens before bedtime, and while those tips can be helpful, Prof Banks says there’s no single method that works for everyone.

“You have to try different things to figure out what works for you,” she says.

Try these uncommon yet evidence-based ways to sleep better.

1. Adjust your expectations

Many people have unrealistic expectations of their sleep across the lifespan, says Professor Delwyn Bartlett, health psychologist and Insomnia Specialist at Woolcock Institute of Medical Research and Macquarie University.

“There are so many myths around sleep. The first is that if you’re a good sleeper, you spend most of the night in deep sleep and you don’t wake up. But even if you’re a really good sleeper, you’ll generally only spend 20% of the night in deep sleep,” she says.

Another myth is that dream sleep is deep sleep. Prof Bartlett says dream sleep is actually very similar to an awake state, so you have very fast EEG [electroencephalography] activity (electrical activity in the brain).

“If you wake in the night, instead of thinking, ‘I'm awake and wired, this is terrible,’ try to switch it to, ‘Maybe I've just had a dream, and I don't remember it’,” she suggests.

“Try to slow things down, let go of whatever’s been happening and just accept it how it is,” she adds. “The more you worry about sleep, the harder it can be to get to sleep.”

2. Avoid obsessing over your sleep stats

If you wear a smartwatch, you might worry that you didn’t get enough high-quality sleep after looking at your sleep data – even though you feel rested.

“Smartwatches don’t track sleep accurately because they can’t measure EEG activity,” says Prof Bartlett. “They use an algorithm, and it isn’t always accurate.”

3. Spend less time in bed

You might be tempted to crawl into bed early when insomnia has left you feeling zapped all day, but this can be counterproductive.

“Sleep-restriction therapy can help with insomnia,” says Prof Bartlett. “By restricting the amount of time you spend in bed, you’ll start to associate your bed with sleep instead of wakefulness.

“We’re often told to go to bed at the same time and get up at the same time, but don’t go to bed if you’re not sleepy. However, you should get up at the same time regardless of what your sleep was like, because that does impact the quality of your sleep.”

4. Read a book or get up if you can’t sleep

There’s nothing worse than lying in bed thinking about how you can’t sleep. If you don’t doze back off after about 10 minutes, do something different.

“Many people find reading a book very effective,” says Prof Banks. “I use my Kindle with the light down low and read something easy. Once you’ve done it a few times, your brain will associate the technique with going back to sleep.”

Paradoxical intention is another common insomnia treatment. This form of therapy encourages people to purposely do what they fear most, like staying awake, to help overcome their fear.

“Sit on the edge of the bed or in a chair with your eyes open and repeat to yourself, ‘Stay awake, stay awake’,” says Prof Bartlett. “So many people are reluctant to do it, but it can be very effective.”

5. Give mental health programs and sleep apps a go

Cognitive behavioural therapy (CBT) is one of the leading treatments for insomnia when other techniques haven’t worked.

“We break our CBT into modules about the myths around sleep and understanding sleep, and then we look at behavioural changes,” explains Prof Bartlett. “We also look at the impact of mood, diet and exercise, and put together a plan that works for the individual.”

Eligible members^* can access This Way Up, a digital mental health service developed by experienced psychiatrists and clinical psychologists with CBT at its foundation. There are over 18 evidence-based programs to help you understand and improve mental challenges including insomnia.

HCF also offers a range of other mental health programs for eligible members that may help you conquer your insomnia, including a free HealthyMinds Check-in^{^} with a psychologist to understand what might be causing sleep issues.

You may also benefit from using the Sleepfit app. Eligible HCF members⁺ can access a free 12-month subscription to this evidence-based digital program which can help identify sleep issues and provide access to tools and resources for improving your sleep.

With 92% of Sleepfit users (just over 2,600 Australians) identified as at high risk of insomnia, this app is designed to assess your sleep quality with a short test and suggest tailored behavioural changes and tools to improve your sleep. More than half (54%) of HCF members who have used the app have taken steps towards treatment.

Insomnia in children

If your child is struggling to get to sleep or stay asleep, the first step is to see your GP.

“It’s important to rule out any underlying medical issues that could be causing insomnia, including obstructive sleep apnoea, restless legs syndrome and sleepwalking,” explains Prof Bartlett.

If you think your child may be unable to sleep because of emotional challenges or their mental health, eligible members^# can also access extra support through Calm Kid Central, an online educational program aimed at supporting children aged four to 11.

Sleep tips for shift workers

Regular sleep advice doesn’t always work for shift workers who might not have control over their schedules. Prof Bartlett says these Aussies need to start by being kind to themselves.

Sleep strategies for shift workers include the tips below.

• Wear dark sunglasses when driving home from night shift to avoid signalling to your body it’s daytime.
• Go to bed as soon as you can after your shift.
• Create a dark and cool sleep environment.
• Limit caffeine to the beginning of your shift.
• Stay hydrated, eat a balanced diet and exercise regularly.
  

Where to get help for insomnia

While your first course of action should be to see your GP, don’t hesitate to ask for a referral to a sleep specialist if you’re struggling.

“They’ll be able to give you more tools to understand and address the root causes of your insomnia,” says Prof Bartlett.

Eligible members can also access telehealth with GP2U – book a secure, online GP consult at a time and place that suits you. HCF members^** with health cover can access a standard GP consultation (up to 10 minutes) for a fee of $50.

Help for a better night’s sleep

To increase our support for eligible members, we’ve partnered with Sleepfit Solutions to offer a free 12-month subscription to the Sleepfit app⁺. You can get help identifying issues, as well as personalised recommendations to improve your sleep quality and referrals to relevant health programs.