Why insomnia happens

Someone with insomnia finds it difficult to fall asleep or stay asleep. According to the Centers for Disease Control and Prevention CDC , adults need at least 7—9 hours of sleep in every hour period, depending on their age. Short-term insomnia can lead to daytime fatigue, difficulty concentrating, and other problems.

In the long term, it may increase the risk of various diseases. This article looks at what insomnia is, as well as its causes, symptoms, diagnosis, and treatments. A person with insomnia has difficulty falling asleep or staying asleep. They may consistently wake up too early. In addition, insomnia may play a role in the development of chronic diseases, such as:. Insomnia can result from a range of physical and psychological factors.

Often, the cause is a temporary problem, such as short-term stress. In some other instances, insomnia stems from an underlying medical condition. In some people, stress or a mental health issue is responsible for insomnia. A person may be experiencing:. Often, symptoms of another health issue or natural transition cause difficulty sleeping.

Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably. Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends.

This will help you get back in a regular sleep rhythm. Turn off all screens at least an hour before bed. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music. Avoid stimulating activity and stressful situations before bedtime. This includes checking messages on social media , big discussions or arguments with your spouse or family, or catching up on work.

Postpone these things until the morning. Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p. Drinking too many liquids. Waking up at night to go to the bathroom becomes a bigger problem as we age. Big evening meals. Try to eat dinner earlier in the evening, and avoid heavy, rich foods within two hours of going to bed.

Spicy or acidic foods can cause stomach trouble and heartburn which can wake you during the night. The American Academy of Sleep Medicine recommends that you stop drinking caffeinated beverages at least six hours before bedtime.

People who are sensitive to caffeine may need to stop even earlier. The more trouble you have with sleep, the more it starts to invade your thoughts.

Agonizing and expecting sleep difficulties only makes insomnia worse. If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help.

The goal is to train your body to associate the bed with sleep and nothing else—especially not frustration and anxiety. Use the bedroom only for sleeping and sex. Move bedroom clocks out of view.

Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating , or taking a bath. The key is to recognize self-defeating thoughts and replace them with more realistic ones. Remember, learning how to stop worrying takes time and practice.

You may find it helpful to jot down your own list, taking note of the negative thoughts that pop up and how you can dispute them. You may be surprised at how often these negative thoughts run through your head. Be patient and ask for support if you need it.

Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. Chronic insomnia, though, is a greater cause for concern. Insomnia makes it difficult for you to fall asleep, stay asleep, or both.

Get information on risk factors, symptoms, tests, treatments, and home…. Insomnia can affect your overall health. Insomnia can affect your health in many ways. Learn about these effects and the best ways to treat your insomnia. Health Conditions Discover Plan Connect. What Are the Different Types of Insomnia?

Medically reviewed by J. Different types of insomnia. Risks and side effects of insomnia. Treating insomnia. Diagnosing insomnia. When to see a doctor? Some contain natural ingredients valerian, lavender or melatonin while others, like Nytol, are an antihistamine. They cannot cure insomnia but may help you sleep better for 1 to 2 weeks.

They should not be taken for any longer. Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.