Insomnia: what causes it, symptoms & how to prevent insomnia
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the root causes of insomnia, its symptoms, and the consequences of long-term sleep disruption. Plus, how to prevent insomnia with our 8 strategies.
Not being able to fall asleep is never fun. For some people, the occasional sleepless night can be remedied with an extra cup of coffee in the morning or a quick cat nap, but what do you do when sleepless nights become a regular occurrence?
Insomnia is a sleep disorder that affects 30% of adults, or about 70 million people, in the United States. People struggling with insomnia often feel tired and drained, which can significantly impact their mood and ability to concentrate. Unfortunately, a disruption to normal sleep patterns not only affects day-to-day functioning, but can also pose potential long-term health risks.
What is insomnia?
Insomnia is a common, persistent sleep disorder that makes falling asleep or staying asleep difficult. In addition, it can cause sufferers to wake up too early. As a result, people with insomnia often lack energy, have low moods, find it difficult to focus, and have a reduced ability to engage in social activities.
There are two types of insomnia: acute and chronic.
Acute insomnia: Acute insomnia is short-term and often occurs because of life circumstances, like receiving bad news or traveling to different time zones. Usually, it resolves without treatment.
Chronic insomnia: Chronic insomnia occurs at least three nights per week and lasts for three months or more. It can be caused by various underlying causes, including health conditions, mental health issues, or long-lasting stress.
Causes and risk factors for insomnia
There can be many possible causes of insomnia, from lifestyle factors to medical conditions. Understanding the contributing circumstances and risk factors can help you address and manage the symptoms of insomnia.
Ongoing stress about work, school, health, or family
Stressful life events or trauma such as the death of a loved one, a job loss, or divorce
Irregular sleep schedules due to late nights, jetlag, or an inconsistent bedtime routine
Poor sleep habits, such as using electronic devices right before bed, sleeping in an uncomfortable sleep environment, or engaging in stimulating activities late at night
Mental health issues such as depression, anxiety, bipolar disorder, and post-traumatic stress disorder (PTSD)
Medical conditions like asthma, diabetes, neurological disorders, chronic pain, and heart disease
Certain medications, including those for asthma or blood pressure
Conditions that affect the brain and nerves, such as Parkinson’s disease and Alzheimer's disease
Other sleep disorders like restless leg syndrome and sleep apnea
Consuming alcohol and caffeine too close to bedtime
Aging, as insomnia is more prevalent among older adults
Hormonal changes in women
Lifestyle factors such as high-stress levels or sedentary behaviors
How to prevent insomnia: 8 supportive strategies
Fortunately, you can take action to tackle insomnia. Explore these supportive strategies to help you improve the quality of your sleep and enhance your overall health and wellbeing.
1. Establish a regular sleep schedule
Go to bed and wake up at the same time every day, including weekends. This regularity can help reinforce your body's sleep-wake cycle.
💙 Learn the tools for sound sleep during the 7 Days of Sleep series.
2. Create a conducive sleep environment
Ensure your bedroom is quiet, dark, and cool. Invest in comfortable bedding and use blackout curtains or eye masks to block light. Reduce noise with earplugs or a white noise machine if you need to.
💙 Find your perfect cozy background track for sleep with our various soundscapes, like Beach Campfire.
3. Add relaxation techniques into your bedtime routine
Calming activities before bed can help prepare your mind and body for sleep. Try reading, taking a warm bath, meditating, or practicing gentle yoga.
💙 Make a relaxing Evening Wind Down stretch part of your bedtime routine.
4. Choose nourishing food and drinks
Avoid caffeine later in the day because it can keep you awake. Eating heavy or large meals within a couple of hours of bedtime can also disrupt sleep, so if you're hungry at night, choose a light, healthy snack. Spend your morning and early afternoon hours hydrating so you’re not drinking as much water at night and waking up to hit the bathroom.
💙 Discover how mindful eating works during the Mindful Eating Series.
5. Exercise regularly but not before bed
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, exercising right before bed can keep you awake. Finish any vigorous exercise at least three hours before you turn in.
💙 Try a A Mindful Run or Mindful Walking earlier in the day to move your body while relaxing your mind.
6. Limit daytime naps
Naps can help make up for lost sleep, but long or irregular napping during the day can affect your nighttime sleep. Keep naps to 20–30 minutes and not too close to bedtime.
💙 Indulge in Naptime during this Sleep Story specifically designed for short, restorative naps.
7. Manage stress and anxiety
Try mindfulness, counseling, or stress management techniques to help improve your sleep and address the underlying causes of your insomnia.
💙 Learn some practical tools to help you Overcome Stress and Anxiety which may help you improve your sleep.
8. Evaluate your medications
If you suspect your medications might be contributing to insomnia, call your doctor. They can help adjust your dose or change your medication to minimize its impact on your sleep.
Consequences of having chronic insomnia
Addressing the symptoms of insomnia early and finding appropriate treatment can help you reduce the impacts it may have on your overall health, wellbeing, and quality of life. If you experience persistent sleep problems, consult a healthcare professional for a comprehensive assessment and tailored treatment plan.
Physical health issues
Lack of adequate sleep can lead to a weakened immune system, making it harder to fight off infections. It's also linked to an increased risk of serious health problems, such as heart disease, high blood pressure, diabetes, and obesity. Sleep deprivation can affect hormone production, including hormones that regulate appetite, which can lead to increased hunger and calorie intake.
Mental health challenges
Insomnia can be present with mental health disorders such as depression, anxiety, and an increased risk of developing mood disorders. A lack of sleep can worsen feelings of sadness, irritability, and stress. Poor sleep can also affect your emotional regulation and decision-making abilities.
Cognitive impairments
Chronic insomnia can impair your attention, concentration, and problem-solving skills. It can also affect memory, as sleep plays a significant role in both the consolidation and recall of information.
Decreased performance and safety
Insomnia can lead to decreased efficiency at work or school and increase the likelihood of errors and accidents. Sleep deprivation has been linked to a higher incidence of accidents at work and when driving, including falling asleep at the wheel.
Impact on social interactions and relationships
When you're tired, you may be more likely to be irritable or have mood swings, which can strain your relationships. Chronic sleep problems can also make social activities less enjoyable, lead to social isolation, and negatively impact family life.
Long-term consequences
Over time, chronic insomnia can lead to more persistent health issues, such as chronic fatigue syndrome and fibromyalgia. It can also increase the risk of developing chronic pain conditions.
What causes insomnia FAQs
What are the most common symptoms of insomnia?
The most common symptoms of insomnia include difficulty falling asleep, frequent waking during the night, and waking up too early without being able to go back to sleep. People with insomnia often feel they haven't had enough rest when they wake up in the morning. During the day, they might experience fatigue, mood disturbances such as irritability or anxiety, and have difficulty concentrating or remembering things.
How does insomnia affect our daily functioning and mental health?
Insomnia can severely impact daily functioning and mental health. It can typically lead to decreased alertness and reduced concentration, making it difficult to perform well at work or school. This lack of sleep can also increase the risk of making mistakes and having accidents.
The fatigue associated with insomnia can lead to irritability, anxiety, and depression. Over time, these effects can reduce our overall quality of life and contribute to long-term mental health issues.
Can dietary changes help improve sleep quality and prevent insomnia?
Dietary changes can significantly improve sleep quality and help prevent insomnia.
Refrain from stimulants such as caffeine close to bedtime, as they can make it harder to fall asleep.
Avoid heavy or large meals within a couple of hours of bedtime.
Eat a balanced diet that includes foods rich in magnesium and B vitamins, such as leafy greens, nuts, and seeds, to promote relaxation and aid sleep. Foods containing tryptophan, like turkey, yogurt, and bananas, can help the body produce serotonin, which is converted into the sleep hormone melatonin.
What are some effective relaxation techniques to combat insomnia?
Effective relaxation techniques can help calm the mind and prepare the body for sleep, combating insomnia.
Use deep breathing exercises, meditation, and progressive muscle relaxation regularly before bed to help reduce stress and anxiety.
Try gentle yoga to help you ease into rest.
How do I know if I need professional help for my insomnia?
You might need professional help for your insomnia if it becomes chronic, meaning it occurs at least three nights a week and lasts for three months or more, or if it significantly impacts your daily life.
If you find yourself constantly tired during the day, unable to perform your daily activities, or feeling your mood or health is being affected, consult a healthcare provider. They can help identify any underlying causes of your insomnia and recommend appropriate treatments, which may include behavioral therapy, medication, or lifestyle changes.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
