Insomnia is a type of sleep disorder.
Among sleep disorders, insomnia is the most common. According to the
American Psychiatric Association (APA)
, about a third of adults report some insomnia symptoms.
Typical insomnia symptoms
:
waking too early and finding yourself unable to fall back asleep
spending a lot of the night lying awake, worrying you won’t fall asleep
a consistent pattern of interrupted or broken sleep that doesn’t refresh you
trouble falling asleep after going to bed
As a result, you might begin to experience other symptoms related to lack of sleep, including:
and daytime sleepiness
and other
or remembering things
Experts describe insomnia in different ways, depending on its characteristics.
can include:
Acute insomnia: This type refers to short-term sleeping difficulties that generally last no more than a few weeks.
Chronic insomnia: Long-lasting insomnia that affects your sleep for at least
every week for a period of 3 months or longer is referred to as
. It can be primary (idiopathic) with no known cause, or secondary (comorbid), relating to another health condition.
Onset insomnia: If you have difficulty falling asleep, you may have onset insomnia. Trouble getting to sleep might result from caffeine use, mental health symptoms, or other common insomnia triggers, but it can also develop with other sleep disorders.
Maintenance insomnia occurs when you have trouble remaining asleep once you get to sleep or consistently wake up too early. This type of insomnia might relate to underlying health and mental health symptoms, but lying awake and worrying you won’t get enough sleep can make it worse.
Behavioral insomnia of childhood: Doctors diagnose this type of insomnia in children who have consistent
, refusal to go to bed, or both. Children with this condition often benefit from learning self-soothing strategies and following a regular sleep routine.
Causes of insomnia can vary depending on which type you have.
Chronic insomnia
as a result of:
chronic pain conditions, such as
or
psychological conditions, such as
,
, or
and other sleep disorders
health conditions such as
or
gastroesophageal reflux disease (GERD)
Risk factors for insomnia
is related to age, sex, and genetics. It’s more common in certain life phases, including:
in
just before, during, and after
in people who are pregnant
a sedentary lifestyle
shift work
taking naps
Insomnia and pregnancy
Insomnia is common during pregnancy, especially in the
and
trimesters.
usually passes and doesn’t affect your baby’s development. But getting the right amount of sleep is important for your overall well-being.
Lifestyle changes that could help include:
eating a
maintaining a consistent sleep schedule
practicing relaxation techniques during the day to help ease anxiety and promote calm
Children and
can develop insomnia often for the same reasons as adults.
Symptoms can include:
daytime sleepiness or restlessness
irritability and mood changes
repeated disciplinary issues
problems with memory and focus
The first step to treating insomnia in children generally involves
and sticking to it. Other helpful tips include:
creating a soothing bedtime routine
following good sleep hygiene practices, like avoiding screen time near bedtime
reducing sources of stress in your child’s life
A therapist or pediatrician can offer more guidance on treating insomnia in children.
According to 2019 research,
of older adults experience some symptoms of insomnia.
age-related changes in the
retirement, as you may no longer have a consistent daytime schedule or get regular social interaction
social isolation can contribute to loneliness and increase your chances of experiencing
health concerns related to aging, including chronic pain conditions
daytime napping, if you’re not getting enough sleep at night, can leave you less tired at bedtime, fueling a cycle of sleeplessness
If you experience insomnia, a therapist or clinician can offer more support in finding helpful treatment options.
To diagnose insomnia, a healthcare professional will ask questions about:
any existing medical conditions
physical and mental health symptoms you’ve noticed
stressors in your personal or professional life
sleep history, including how long you’ve had symptoms and how they affect you
This can help determine the underlying causes of your sleep problems. They may also ask you to keep an app-based or written sleep log for 2 to 4 weeks, tracking:
what time you go to bed
the approximate time it takes you to fall asleep
any instances of repeated waking in the night
what time you wake up each day
They may order medical tests or blood work to help rule out medical conditions that can interfere with sleep.
You’ll likely receive a clinical diagnosis of insomnia if your sleep difficulties occur at least 3 nights a week for a minimum of 3 months and if they create major distress or difficulties in your daily life.
Cognitive behavioral therapy for insomnia (CBT-I)
With support from a therapist, you can learn specific techniques to address insomnia, including:
Stimulus control: teaches you to get out of bed and find a quiet and relaxing activity until you feel sleepy, limiting the time you may lie awake and worry about falling asleep
Sleep restriction: restricts and then gradually increases the amount of time you spend in bed
Bright light therapy: exposes you to
in the morning or evening, depending on whether you have more trouble falling asleep or staying asleep
A therapist may also offer guidance on relaxation techniques and
that address behaviors that prevent you from getting quality sleep.
A therapist can also identify underlying mental health symptoms contributing to insomnia or making your symptoms worse. Addressing these triggers and contributing factors can go a long way toward relieving insomnia.
Medications and supplements
Your clinician might
(or Z-drugs) if therapy and lifestyle changes don’t work. Example medications include:
(Lunesta)
(Ambien)
triazolam (Halcion)
They may recommend a medication in combination with therapy with the goal of ultimately sleeping without medication.
Over-the-counter (OTC) supplements like
can offer some relief from insomnia. Melatonin supplements may slightly
it takes you to fall asleep.
Support for melatonin as an insomnia treatment remains inconclusive. Experts have yet to confirm whether it’s
safe to use melatonin long term
, though it’s generally considered safe for short-term use.
Check in with a healthcare professional before trying supplements like melatonin or OTC medications to help ease insomnia. These medications may
with other prescription and OTC medications or cause side effects.
If you’re pregnant, always ask your healthcare team before taking any medications or supplements.
Other approaches
Lifestyle changes and
can often help manage insomnia symptoms. You can try:
Natural sleep aids: Before bed, try
,
, or
. Relaxing
aromatherapy using oils like
and
may also
.
Meditation: Promote relaxation with mindful meditation. It
and relieves stress, which might contribute to insomnia. Many
can help you start meditation.
Acupuncture: Many people find this
traditional Chinese medicine technique
helpful for easing insomnia symptoms.
Exercise: At least 30 minutes of regular exercise can
and improve the quality of your sleep by releasing melatonin.
It’s not always possible to prevent insomnia, but practicing sleep hygiene may help you
:
Try to maintain roughly the same sleep-wake schedule, even on weekends.
Create a relaxing
that prepares you to sleep.
Dim the lights and
an hour before bedtime.
Avoid napping, especially if sleeping during the day keeps you awake at night.
Insomnia is a sleep disorder that can affect your mental and emotional health and physical well-being.
Causes and risk factors vary depending on the type of insomnia, but many treatments exist.
Connect with a healthcare professional as soon as possible if you think you have insomnia. They can help you explore possible causes and offer support in finding the best insomnia treatment for your needs.