Sleep: Why We Struggle and How to Find Rest Again

This is a subject which is close to my heart and I want to share with you as you might find some of it helpful.

My own struggles with sleep in the past have led me to do some research and implement changes to my daily routines, with amazing results.

Sleep is one of the most fundamental human needs — as vital as food, water, and air. Yet, so many of us find restful sleep elusive.

Whether it’s difficulty falling asleep, waking through the night, or feeling exhausted despite a full night in bed, sleep issues are increasingly common. As a counselling and mindfulness practitioner, I regularly see the emotional and physical toll poor sleep takes on people’s lives.

In this blog, we’ll explore:

• Why sleep matters
• Common causes of sleep difficulties
• The impact of poor sleep on body and mind
• Practical steps to support better sleep

Why Sleep Matters

Sleep is not a luxury; it’s essential for health and wellbeing. It’s during sleep that the body repairs itself, the brain processes the day’s experiences, and our nervous system finds balance. Without enough quality sleep, even everyday tasks can feel overwhelming.

A good night’s sleep helps to:

• Regulate mood and emotions
• Support concentration and memory
• Strengthen the immune system
• Restore energy and physical health
• Improve resilience to stress

Common Causes of Sleep Problems

There is no single reason people struggle with sleep. Often, it’s a combination of physical, emotional, psychological, and lifestyle factors. Common causes include:

• Stress and Anxiety: Racing thoughts, worries about the future, or reliving past events can keep the mind too active to settle.
• Depression or Low Mood: Sleep disturbances are a common symptom of depression, either causing oversleeping or insomnia.
• Overstimulation: Screens, social media, and constant information overload make it hard for the brain to wind down.
• Irregular Routines: Sleeping and waking at different times confuses the body’s natural rhythms.
• Physical Health Issues: Pain, hormonal imbalances, or conditions like sleep apnoea can interfere with restful sleep.
• Caffeine, Alcohol or Medication: Substances that disrupt the sleep cycle or act as stimulants can prevent deep rest.

The Impact of Poor Sleep on Body and Mind

When sleep is compromised, the effects ripple through all aspects of life:

On the Body:

• Fatigue and low energy
• Weakened immune response
• Increased risk of heart problems, high blood pressure, and weight gain
• Hormonal imbalances

On the Mind:

• Irritability or emotional reactivity
• Reduced focus, memory, and problem-solving skills
• Heightened anxiety or low mood
• Difficulty coping with daily stressors

Sleep and mental health are deeply connected — poor sleep can contribute to mental health challenges, and mental health issues can, in turn, make sleep more difficult. It can feel like a vicious cycle.

How to Support Better Sleep

The good news is that there are gentle, evidence-based ways to improve sleep — and it starts with understanding and compassion for yourself. Here are a few supportive approaches:

1. Create a Sleep-Friendly Environment

• Keep your bedroom cool, quiet, and dark
• Use your bed only for sleep (and intimacy), to associate it with rest
• Remove screens or bright clocks that encourage wakefulness

2. Establish a Wind-Down Routine

• Start preparing for sleep at least 30–60 minutes before bed
• Try gentle stretches, a warm bath, or reading a calming book
• Avoid screens and stimulating activities in the last hour before bed

3. Practice Mindfulness or Meditation

• Mindfulness helps calm the nervous system and reduce racing thoughts
• Try body scans, breathing exercises, or guided meditations at bedtime
• Even 5–10 minutes of stillness can shift the body into a restful state

4. Stick to a Consistent Sleep Schedule

• Go to bed and wake up at the same time each day, even on weekends
• This helps regulate your internal body clock

5. Manage Stress and Emotions

• Journaling, counselling, or simply talking to someone can help process thoughts and emotions that interfere with sleep
• Developing emotional resilience through mindfulness can help you respond differently to stress

6. Limit Stimulants

• Avoid caffeine after 2pm
• Be mindful of alcohol or nicotine use, which may seem relaxing but disrupt sleep later in the night

When to Seek Help

If sleep problems persist and begin to significantly impact your mood, relationships, or daily functioning, it may be time to reach out for support. Talking therapies can be a safe space to explore what’s keeping you awake and help uncover patterns or unresolved stress contributing to the problem.

Sleep is not something we have to force. With the right support, it becomes something we allow — a natural, healing part of life we can return to.

Final Thoughts

If you’re struggling with sleep, know that you are not alone. In our always-on world, slowing down can feel like a challenge, but small changes — alongside mindful awareness — can make a big difference.

As a counsellor and mindfulness practitioner, I offer a calm, confidential space to explore your unique experiences and support you in restoring balance — day and night.

Sabine

Oct 2025