Counting Sheep? Here's What to Do When Sleep Won't Come

It's 2am. Again. You've been lying here for hours. Your mind is racing. Tomorrow's to-do list. That awkward thing you said three years ago. The weird noise the car is making. Everything except sleep. You check your phone. 2:17am. You sigh. Another night of broken sleep.

Sound familiar?

You're not alone. Millions of South Africans struggle with sleep. Some can't fall asleep. Others wake up in the middle of the night and can't get back to dreamland. And some wake up hours before the alarm, feeling anything but rested.

Let's talk about insomnia – what causes it, what you can do about it, and when an online doctor can help you get your nights back.

What Exactly Is Insomnia?

Insomnia isn't just one thing. It's a symptom, not a diagnosis. But broadly speaking, it falls into a few categories:

Difficulty falling asleep - You lie awake for 30 minutes or more before drifting off

Difficulty staying asleep - You wake up multiple times during the night and struggle to get back to sleep

Early morning waking - You wake up at 3am or 4am and can't fall back asleep, no matter how tired you are

Non‑restorative sleep - You sleep a full 7-8 hours, but wake up feeling exhausted, as if you didn't sleep at all

Some people have one type. Some have several. And for many, insomnia is a short‑term problem (days or weeks). For others, however, it can be chronic – lasting months or even years.

The good news? Most insomnia can be treated without sleeping pills, often through simple changes to your daily habits. And for the cases that need more help, an online GP can guide you through the options.

Why Can't I Sleep?

Insomnia rarely happens for no reason. Something is usually triggering it. Here are the most common culprits:

1. Stress and Anxiety

This is the biggest one. Work pressure, money worries, relationship struggles, health concerns – your brain treats these as threats. And when your brain thinks there's danger, it stays alert. Sleep becomes secondary.

What you might notice: Racing thoughts when your head hits the pillow. Replaying conversations. Worrying about tomorrow.

2. Poor Sleep Habits (Sleep Hygiene)

Our bodies love routine. When we confuse them with irregular bedtimes, late‑night screens, caffeine after lunch, or weekend sleep‑ins, the internal clock gets confused.

Common habits that wreck sleep:

· Scrolling on your phone in bed (blue light suppresses melatonin)

· Drinking coffee or tea after 3pm

· Eating heavy meals right before bed

· Napping for hours during the day

· Sleeping in on weekends to "catch up"

3. Medical Conditions

Many health problems interfere with sleep, including:

· Chronic pain (arthritis, back pain, fibromyalgia)

· Acid reflux (heartburn worsens when lying down)

· Asthma or allergies (breathing difficulties worsen at night)

· Restless legs syndrome (uncomfortable sensations causing an urge to move)

· An overactive thyroid

· Menopause (hot flushes and night sweats)

If you have an underlying condition, treating it often fixes the insomnia.

4. Medications

Some medications can keep you awake:

· Certain antidepressants

· Steroids (like prednisone)

· Decongestants (common in cold and flu meds)

· Stimulants for ADHD

· Some blood pressure medications

If you started a new medication and your sleep went downhill, that's a clue.

5. Mental Health Conditions

Depression, anxiety disorders, bipolar disorder, and PTSD all have strong links to sleep problems. In fact, insomnia is often one of the first signs of depression.

6. Caffeine, Alcohol, and Nicotine

· Caffeine blocks the chemical that makes you feel sleepy. Its effects can last 8-12 hours.

· Alcohol might help you fall asleep, but it fragments your sleep later in the night, leading to early waking.

· Nicotine is a stimulant. Smokers often wake up early because their body craves nicotine.

What You Can Do Tonight

Before you reach for sleeping pills, try these evidence‑based strategies:

1. Stick to a Schedule (Even on Weekends)

Go to bed and wake up at the same time every day. Yes, even Saturdays. Your internal clock craves consistency.

2. Make Your Bedroom a Sleep Sanctuary

· Keep it cool (18-20°C is ideal)

· Keep it dark (blackout curtains or an eye mask)

· Keep it quiet (earplugs or white noise if needed)

· No screens in bed. No TV. No phone. No laptop.

3. Create a Wind‑Down Routine

30 minutes before bed, do something calming:

· Read a physical book (no screens)

· Take a warm bath or shower

· Listen to calm music or a sleep podcast

· Gentle stretching or deep breathing

4. Get Out of Bed If You Can't Sleep

This sounds counterintuitive, but it works. If you've been lying awake for 20-30 minutes, get up. Go to another room. Do something boring (read a book, fold laundry, listen to quiet music). Go back to bed only when you feel sleepy.

Why? Lying in bed awake trains your brain to associate bed with frustration, not sleep. Breaking that cycle is important.

5. Cut the Caffeine and Alcohol

Try no caffeine after 2pm. And if you drink alcohol, stop at least 3 hours before bed.

6. Move Your Body (But Not Too Late)

Regular exercise improves sleep quality. But intense exercise within 2-3 hours of bedtime can keep you wired. Morning or afternoon walks, jogs, or gym sessions are ideal.

When to See a Doctor About Your Sleep

You can try all the tips above, and sometimes they aren't enough. That's not your fault. Insomnia can be stubborn.

Consider seeing an online GP if:

· Your sleep problems have lasted more than a month

· You've tried good sleep hygiene and nothing has changed

· Your insomnia is affecting your mood, work, or relationships

· You feel hopeless or anxious about sleep

· You have other symptoms (pain, racing heart, night sweats, breathing problems)

How an Online GP Can Help With Insomnia

An online doctor can't examine you in person, but for insomnia, that's often fine. We can:

· Take a detailed sleep history (what's happening, when it started, what makes it better or worse)

· Identify possible underlying causes (medications, medical conditions, mental health)

· Recommend specific sleep hygiene strategies tailored to your life

· Prescribe short‑term sleep aids if appropriate (and explain the risks)

· Prescribe a natural sleep hormone which is available by prescription in South Africa

· Refer you to a therapist who specialises in CBT‑I (Cognitive Behavioural Therapy for Insomnia) – the gold‑standard non‑drug treatment

· Order blood tests to check for medical problems that might be causing loss of sleep

· Provide a sick note if you're too exhausted to work

And you do it all from your couch – no waiting rooms, no commuting, no taking hours off work.

A Note About Sleep Medications

Sleeping pills are not evil. They can be helpful for short‑term use (a few days to a few weeks). But they come with risks: dependence, daytime drowsiness, falls in older adults, and withdrawal insomnia when you stop.

An online GP can prescribe a limited course of medication if appropriate, but we'll always focus on fixing the root cause – not just masking the symptom.

You Deserve Restful Sleep

Sleep isn't a luxury. It's a biological necessity. It affects your mood, your immune system, your heart health, your weight, and your ability to think clearly.

If you're struggling with insomnia, please don't suffer in silence. Help is available – without you leaving your home.

Book an online consultation today. Let's get your nights back.

Dr. Sonja Brandt is an online GP helping South Africans manage insomnia, anxiety, and other health concerns – conveniently and confidentially from home.