I Can't Sleep: Do I Have Insomnia?

Do you often have trouble getting to sleep, staying asleep, or are unable to fall back to sleep after waking up early? You might have a sleep disorder known as insomnia. Insomnia affects sleep patterns, but this disorder can affect other aspects like energy levels, overall health, and basic quality of life.

Many adults experience short-term insomnia (known as “acute” insomnia) at some point in their lives, which lasts for a few days or a few weeks. Other cases can be chronic and affect people over long periods of time. Here are some basic facts you need to know about insomnia.

Types of Insomnia

There are two distinct types of insomnia:

Primary insomnia: Characterized by sleep problems that are independent of any other health conditions
Secondary insomnia: Sleep problems caused by external factors, such as health conditions, medications, or substance use.

Symptoms

Symptoms of insomnia include:

Difficulty getting to sleep, staying asleep, or waking too early
Tiredness or sleepiness during the day
Not feeling well-rested after sleeping
Poor mood, depression, anxiety, limited memory, and focus
Worries about sleep
Increase in accidents or mental errors

If these symptoms begin negatively interfering with your life, visit your doctor.

Causes and Risk Factors

For individual cases of acute insomnia, causes include:

Stress
Illness or physical discomfort
Medications that interfere with sleep
Interference in sleep schedule
Environmental factors (noise, light, temperature)

Causes of long-term, chronic insomnia includes:

Stress
Travel and work habits that throw off bodily rhythms
Negative sleep habits: including poor scheduling, naps, bad sleep environment, and screens before bed
Late snacks: eating too much just before bedtime can create discomfort while lying down and heartburn—both can contribute to insomnia
Mental health problems: depression, anxiety, and PTSD
Medications
Medical conditions, including chronic pain, cancer, diabetes, heart disease, asthma, Parkinson’s disease, and Alzheimer’s disease
Other sleep disorders, such as sleep apnea or restless leg syndrome
Caffeine, nicotine and alcohol, especially late at night.

Almost anyone can experience insomnia for at least a night or two, but certain groups are at higher risk:

Women: Insomnia can be worsened during menopause or during the menstrual cycle, and it is also common during pregnancy
People over 60
Mental health disorders
High stress levels
No regular schedule

Treatment

If you have a severe case of insomnia, your doctor might recommend one of the following treatments:

Cognitive behavioral therapy: This program is meant to help people eliminate negative thoughts and actions that keep them awake using multiple techniques.
Medications: Prescription pills, including Lunesta, Sonata, and Ambien, can be used. However, these can have side effects, and there will be many situations where they’re only recommended for a few weeks at a time.

Prevention and Beating Insomnia

Several home remedies and prevention methods can help beat insomnia. Some people find success with melatonin and valerian supplements, acupuncture, yoga, tai chi, or meditation, though these methods should not replace the care of a doctor if your symptoms are affecting your quality of life.

You can also make several routine or lifestyle changes to combat insomnia:

Maintain a sleep schedule: Keep bedtime and waking time consistent on all days, and avoid naps wherever possible. Also, avoid large meals or drinks before bed, and look for ways to relax before going to sleep.
Increase your activity levels: More activity helps promote a better night’s sleep, as long as stimulating activities stop a few hours before bed.
Conduct a medication audit with your doctor: Check with your doctor to see if any medications you take might be contributing to insomnia.
Avoid caffeine, alcohol, and nicotine.
Work with your doctor to manage pain: If you’re dealing with any chronic pain, speak to your doctor about treatment options—chronic pain can contribute to insomnia.

If you’re dealing with insomnia, whether acute or chronic, speak to your doctor about identifying the causes and how you can reduce or eliminate symptoms.