A hand switching off a warm bedside lamp beside a book, a glass of water and a cup of herbal tea in a calm bedroom at night

Susah Tidur Malam? Why You Can’t Sleep & What Actually Helps Insomnia

October 10, 2026 Drann Editorial Team

Susah tidur (trouble sleeping) is very common and is usually caused by stress, irregular sleep times, caffeine, screens or an uncomfortable bedroom, though health problems such as anxiety, sleep apnoea, thyroid disease or menopause can also play a part. Adults need 7 or more hours of sleep a night. When sleeplessness happens at least three nights a week for three months, it is called chronic insomnia, and the first-line treatment recommended by doctors' guidelines is not sleeping pills but cognitive behavioural therapy for insomnia (CBT-I), a structured way of retraining your sleep habits. This guide explains why you might not be able to sleep at night, practical steps that help, where supplements such as ashwagandha fit, and when to see a doctor.

How much sleep do you need?

According to a joint consensus statement from the American Academy of Sleep Medicine and the Sleep Research Society, adults should sleep 7 or more hours a night on a regular basis. Regularly sleeping less is linked with poorer health, mood and concentration. The quality of sleep matters too: waking up many times or never feeling rested can be a sign that something needs attention, even if you spend enough hours in bed.

What is insomnia?

Insomnia means having trouble sleeping even when you have the time and opportunity to sleep. It can look like:

taking a long time to fall asleep (susah nak lelap);
waking up during the night and struggling to fall back asleep;
waking up too early and not being able to go back to sleep;
feeling tired, irritable or unfocused during the day as a result.

Short spells of poor sleep during stressful times are normal. When it happens at least three nights a week for three months or more, it is called chronic insomnia, and it is worth getting help rather than waiting for it to pass.

Why can't I sleep at night?

There is often more than one reason. Common causes of susah tidur malam include:

Stress and a racing mind: work, money, family or exam worries that keep you thinking once the lights are off.
Irregular sleep times: late nights at weekends, shift work or long naps that shift your body clock.
Caffeine: kopi, teh tarik, energy drinks and some soft drinks can keep you awake if taken in the afternoon or evening. Our guide to Malaysian drinks covers what is in your cup.
Screens in bed: scrolling on your phone keeps your brain alert and pushes bedtime later.
An uncomfortable bedroom: too hot, too bright or too noisy, which is a real challenge in Malaysia's climate.
Late heavy meals or alcohol, which can disturb sleep later in the night.
Hormonal changes: before periods, during pregnancy and around menopause, when hot flushes and night sweats often wake women up.
Health conditions: anxiety, depression, chronic pain, an overactive thyroid, sleep apnoea, reflux and needing to pee at night.
Some medicines, such as certain decongestants, steroids and some antidepressants.

What actually helps

For chronic insomnia, both the American College of Physicians and the American Academy of Sleep Medicine recommend cognitive behavioural therapy for insomnia (CBT-I) as the first treatment. CBT-I is a short programme, usually with a trained therapist, that combines several techniques. You can start using its main ideas at home:

Keep the same wake-up time every day, including weekends. A fixed wake time is the anchor that resets your body clock.
Use your bed only for sleep (and intimacy), not for working, scrolling or watching videos, so your brain links bed with sleep.
Go to bed only when you feel sleepy, not just tired or because it is "time".
Do not stay in bed awake for long. If you are not asleep after about 20 minutes, get up and do something calm in dim light until you feel sleepy (more on this below).
Wind down for 30 to 60 minutes before bed with something relaxing, such as a warm shower, light reading, prayer, gentle stretching or slow breathing.
Write down your worries earlier in the evening, with one small next step for each, so they are less likely to keep you awake.

Good sleep habits, often called sleep hygiene, support this but are not enough on their own for chronic insomnia; the American Academy of Sleep Medicine suggests not relying on sleep hygiene alone. Still, these help most people:

Stop caffeine by early afternoon.
Keep your room cool, dark and quiet. A fan, air conditioning set to a comfortable temperature, blackout curtains or an eye mask can help.
Get daylight in the morning and stay active during the day, but avoid hard exercise right before bed.
Avoid big meals and alcohol late at night.
Keep naps short (about 20 to 30 minutes) and before mid-afternoon.
Put your phone away, or at least out of reach, at bedtime.

What to do when you can't fall asleep

Lying in bed trying hard to sleep usually makes it harder, because frustration wakes you up even more. Instead:

If you have been awake for about 20 minutes, or feel frustrated, get out of bed.
Go to another room or a chair and do something quiet and boring in dim light, such as reading a paper book or folding laundry. Avoid your phone.
Go back to bed only when you feel sleepy. Repeat if needed.
Get up at your usual time the next morning, even after a bad night, and avoid long naps. This builds up sleep pressure for the following night.

Avoid checking the clock repeatedly; turn it away from you. Slow breathing, such as breathing in for four counts and out for six, can help calm a racing mind.

Sleeping pills and supplements

Sleeping pills. Guidelines suggest that doctors consider medicines only for short-term use, and only when CBT-I alone has not worked, after discussing the benefits, risks and costs. Do not take someone else's sleeping pills or buy them without a prescription. Melatonin and other sleep aids should also only be used with advice from a doctor or pharmacist.

Ashwagandha. A 2021 systematic review and meta-analysis by researchers at Universiti Sains Malaysia pooled five randomised trials with 400 adults. It found that ashwagandha extract had a small but significant effect on overall sleep, with bigger effects in people diagnosed with insomnia, at doses of 600 mg a day or more, and over 8 weeks or longer. It also improved anxiety and mental alertness on waking. No serious side effects were reported, but the authors noted that long-term safety data are limited.

In practice, ashwagandha can be a supportive option alongside better sleep habits, not a replacement for them or for treating an underlying problem. It is not suitable for everyone, including during pregnancy and breastfeeding, for people with thyroid conditions, and for those taking sedatives or sleeping pills. Drann Ashwagandha KSM-66 is a daily supplement to support stress, sleep and calm mood. Read what research suggests about ashwagandha, stress and sleep, whether to take it morning or night, who should not take it and medicines it can interact with before you start.

When to see a doctor

See a doctor if:

poor sleep lasts more than a few weeks, or happens at least three nights a week;
it affects your work, studies, mood, relationships or safety, such as feeling drowsy while driving;
you or your partner notice loud snoring, pauses in breathing or gasping at night, or you feel very sleepy during the day, which can be signs of sleep apnoea;
you have night sweats, a racing heart, weight loss or other new symptoms;
you feel low, anxious or hopeless. If you have thoughts of harming yourself, seek help immediately: in Malaysia you can call the Ministry of Health's Talian HEAL 15555 mental health helpline (8am to midnight daily), and in an emergency call 999 or go to the nearest emergency department.

A doctor can look for medical causes, review your medicines and refer you for CBT-I or to a sleep specialist if needed.

Frequently asked questions (FAQ)

Why can't I sleep at night?

Common reasons include stress and a busy mind, irregular sleep times, caffeine late in the day, screens in bed, a hot or noisy room, napping late, pain, and hormonal changes such as those before periods, in pregnancy or around menopause. Health problems such as anxiety, depression, sleep apnoea and thyroid disease can also cause sleeplessness.

How many hours of sleep do adults need?

Adults should sleep 7 or more hours a night on a regular basis, according to a joint consensus statement from the American Academy of Sleep Medicine and the Sleep Research Society.

What is insomnia?

Insomnia means having trouble falling asleep, staying asleep or waking too early, even when you have the chance to sleep, and feeling the effects during the day, such as tiredness, poor concentration or low mood. When it happens at least three nights a week for three months or more, it is called chronic insomnia.

Is susah tidur a sign of disease?

Often it is caused by stress or habits, but it can be linked to anxiety, depression, sleep apnoea, an overactive thyroid, chronic pain, menopause or some medicines. See a doctor if poor sleep lasts more than a few weeks, affects your daily life, or comes with loud snoring, gasping at night or low mood.

How can I fall asleep faster?

Keep regular sleep and wake times, wind down for 30 to 60 minutes before bed, keep the room cool and dark, and avoid caffeine later in the day. If you cannot fall asleep after about 20 minutes, get up and do something calm in dim light, then go back to bed when you feel sleepy. Trying hard to sleep usually makes it harder.

Does ashwagandha help with sleep?

A 2021 meta-analysis of five randomised trials by Malaysian researchers found that ashwagandha extract had a small but significant effect on sleep, with bigger effects in adults with insomnia, at doses of 600 mg a day or more, and over 8 weeks or longer. It is a supportive option, not a replacement for treating the cause, and is not suitable for everyone.

When should I see a doctor about sleep problems?

See a doctor if sleeplessness lasts more than a few weeks or affects your work, mood or safety, if you snore loudly, stop breathing or gasp at night, feel very sleepy during the day, or feel low, anxious or hopeless.

Disclaimer

This article is for general information only and is not a substitute for advice, diagnosis or treatment from a doctor or pharmacist. Health supplements are not intended to diagnose, treat, cure or prevent any disease.