SUPPORTING YOUR HEALTH JOURNEY: RESOURCES FOR INSOMNIA
Sometimes, getting a good night’s sleep can be really tough. Everyone has had those nights when they just can’t seem to fall asleep, but for some people, this happens a lot and makes it hard to do well during the day. This page has helpful links about what insomnia is and how to manage it.
Information I need:
Resources you can access:
Sleep Health Foundation
You can download the Sleep Health Foundation’s Insomnia Fact Sheet to gain practical information on insomnia, its causes, and strategies to help improve sleep quality and overall wellbeing.
ReachOut Australia
An organisation providing mental health support for young people.
Support and Resources for Caregivers
A study commissioned by Carers Australia for the Sleep Health Foundation found that up to 75% of caregivers experience poor quality sleep, frequently due to ongoing concerns about the wellbeing and needs of those they care for.5
Homage’s website discusses coping strategies for insomnia, particularly for caregivers.
If you need support for your mental health, you can contact Lifeline on 13 11 14 or beyondblue on 1300 224 636. You can also reach out to Carers Australia or Carer Gateway to find out about local support options and resources in your area.
Resources you can access:
Tips to improve your sleep
The Australian Psychological Society (APS) have provided tips on how you could improve your sleep.
Eating well
Maintaining a healthy diet can greatly enhance sleep quality and help combat insomnia. Focusing on nutritious foods and avoiding things that can disrupt your body can help improve your sleep. Focus on consuming fruits, vegetables, whole grains, lean proteins, and healthy fats, while reducing intake of processed foods, sugary beverages, and excessive caffeine and alcohol, particularly in the evening.6.7
Exercise
Moderate aerobic exercise increases deep sleep, aiding in physical recovery and overall sleep quality.8 It can also help realign the internal body clock and boost serotonin levels, enhancing sleep regulation.8
Mental health support
Taking care of your mental health is crucial. If you’re experiencing anxiety, depression, or other mental health challenges, Beyond Blue offers valuable resources and support. Visit Beyond Blue for information, online forums, and professional help.
Call a counsellor on 1300 22 4636
Understanding sleep
For information on sleep, why sleep is important to your health and what factors may be disrupting your sleep.
Understanding sleep hygiene
Your doctor has likely mentioned the importance of sleep hygiene or developing healthy sleep habits. The article from ReachOut Australia and fact sheet from Sleep Health Foundation provide practical tips and resources to help you improve your sleep
Overcoming Insomnia: Free Online Program for Better Sleep
The Insomnia Program by Lifeline offers a free, self-paced online treatment using cognitive behavioural therapy (CBT) strategies to help individuals manage and overcome chronic sleep problems.9
Technology and sleep
The use of electronic devices at night may impact your sleep quality.10
Seeking psychological support
If you suspect that the cause of your insomnia may be psychological, you may benefit from a specialist consultation. Ask your doctor for a referral or contact the Australian Psychological Society.
CALL 1800 333 497
We hope you find this website helpful. For advice on medicines or any health-related matters, please contact your Doctor or Health Care Professional.
For medical emergencies please dial 000 immediately.
You should report side effects to the Therapeutic Goods Administration (TGA) online at www.tga.gov.au/safety/reporting-problems.
References: 1. Health Direct. Insomnia. Available at: https://www.healthdirect.gov.au/insomnia [Accessed Jan 2025]. 2. Ionescu CG, Popa-Velea O, Mihăilescu AI, Talaşman AA, Bădărău IA. Somatic Symptoms and Sleep Disorders: A Literature Review of Their Relationship, Comorbidities and Treatment. Healthcare (Basel). 2021 Aug 30;9(9):1128. Available at: https://pmc.ncbi. nlm.nih.gov/articles/PMC8465276/ 3. Sleep Disorders Australia. Insomnia. Available at: https://www.sleepoz.org.au/factsheets [Accessed Jan 2025]. 4. Sleep Health Foundation. Insomnia. Available at: https://www.sleephealthfoundation.org.au/sleep-disorders/insomnia-2 [Accessed July 2025]. 5. Reynolds, AC, Sprajcer M, Vincent GE, Gibson R, Kovac K, Adams L, Dorrian J, Gupta C, Paterson JL, Thomas MJW and Ferguson SA. Sleep deficits in Australian carers: Understanding and helping the sleep deficits of Australian carers. Commissioned by the Sleep Health Foundation 2020. Available at: https://sleephealthfoundation.org.au/special-sleep-reports/sleep-deficits-in-australian-carers [Accessed May 2025]. 6. Australian Government. Department of Health and Ages Care. The domino effect of being physically active, eating and sleep well. Available at: https://www.health.gov.au/news/the-domnio-effect-of-being-physically-active-eating-and-sleeping-well [Accessed May 2025] 7. Health and Wellbeing Queensland. Can nutrition help you sleep better. Available at: https://hw.qld.gov.au/blog/can-nutrition-help-you-sleep-better [Accessed May 2025] 8. Passos GS, Poyares DL, Santana MG, Tufik S, Mello MT. Is exercise an alternative treatment for chronic insomnia? Clinics (Sao Paulo). 2012; 67(6): 653-60. 9. Lifeline. Insomnia Program. Available at: https://toolkit.lifeline.org.au/articles/resources/insomnia-program [Accessed May 2025] 10. Alshareef SM. The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep Sci. 2022 Apr-Jun;15(Spec 2):318-327.
This website is an information resource that is only for Australian residents. It is not intended to replace the advice of your healthcare professional. Speak to your healthcare professional if you have any questions about your condition or treatment. AU-NON-25-00007 Date of preparation November 2025
