Insomnia
Overview
Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.
Symptoms:
Insomnia symptoms may include:
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Difficulty falling asleep at night
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Waking up during the night
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Waking up too early
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Not feeling well-rested after a night's sleep
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Daytime tiredness or sleepiness
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Irritability, depression or anxiety
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Difficulty paying attention, focusing on tasks or remembering
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Increased errors or accidents
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Ongoing worries about sleep
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When to see a doctor
If insomnia makes it hard for you to function during the day, see your doctor to identify the cause of your sleep problem and how it can be treated. If your doctor thinks you could have a sleep disorder, you might be referred to a sleep center for special testing.
Causes
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Insomnia may be the primary problem, or it may be associated with other conditions.
Chronic insomnia is usually a result of stress, life events or habits that disrupt sleep. Treating the underlying cause can resolve the insomnia, but sometimes it can last for years.
Common causes of chronic insomnia include:
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Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.
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Travel or work schedule. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature. Disrupting your body's circadian rhythms can lead to insomnia. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.
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Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
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Eating too much late in the evening. Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake.
Prevention
Good sleep habits can help prevent insomnia and promote sound sleep:
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Keep your bedtime and wake time consistent from day to day, including weekends.
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Stay active — regular activity helps promote a good night's sleep.
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Check your medications to see if they may contribute to insomnia.
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Avoid or limit naps.
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Avoid or limit caffeine and alcohol, and don't use nicotine.
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Avoid large meals and beverages before bedtime.
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Make your bedroom comfortable for sleep and only use it for sex or sleep.
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Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.
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