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Home page Sleep management Insomnia
Insomnia is one of the most common health issues among adults.

As a widespread condition in modern society, insomnia is increasingly affecting people’s quality of life.

It can lead to sleep disturbances that disrupt daily routines and may even become debilitating. Contributing factors include stress, medication use, lifestyle habits, and environmental influences.

What is Insomnia?

Insomnia is a sleep disorder marked by difficulty falling asleep, staying asleep, or both—despite having sufficient time and a proper sleep environment.

A clinical diagnosis of insomnia also requires that these disturbances result in daytime impairments, such as fatigue, sleepiness, or trouble concentrating.

Types of Insomnia
Short-term insomnia: Occurs intermittently over several weeks or months, often triggered by emotional factors such as stress, frustration, anxiety, or depression.
Chronic insomnia: Lasts for more than six months and may result from a range of causes, including long-term reliance on sleeping pills and persistent anxiety. Symptoms tend to be continuous and significantly impair daily functioning.
Moderate insomnia: Characterized by noticeably reduced sleep duration, difficulty falling asleep, early awakenings, and trouble returning to sleep.
Severe insomnia: Common among middle-aged and older adults with a history of insomnia lasting over six months. Symptoms include extreme difficulty falling asleep, frequent awakenings, early rising, or sleepless nights, leading to substantial daytime dysfunction.
Symptoms of Insomnia
  • Difficulty falling asleep at night
  • Frequent nighttime awakenings
  • Waking up earlier than desired
  • Daytime fatigue or low energy
  • Irritability, anxiety, or depressed mood
  • Trouble focusing, remembering, or completing tasks
  • Increased errors or accidents
  • Persistent worry about sleep issues
Causes of Insomnia

Insomnia is common in everyday life. Work stress, academic pressure, household responsibilities, and social obligations can all contribute to sleep disturbances. Research indicates that around 30% of adults experience insomnia symptoms at some point, which can affect mood, energy, and long-term health.

Identifying the underlying causes of insomnia is the first step in finding effective solutions.

Emotional factors—such as stress, anxiety, and depression—are key contributors to insomnia.
Lifestyle habits also play a major role. Nighttime use of electronic devices and high caffeine intake can disrupt the body’s natural sleep cycle.
Physical health issues like chronic pain or respiratory problems can also interfere with falling and staying asleep.
Treatment and prevention of insomnia

Insomnia treatment varies based on its type, causes, and severity. It is a manageable condition, and with the right support and medical care, most individuals can overcome it and restore healthy sleep patterns.

Adjust your sleeping habits

Improving your sleep habits is the first step in addressing insomnia. Long-standing poor sleep behaviors can hinder your ability to rest well. Helpful sleep practices include:

Follow a sleep schedule Go to bed and wake up at the same time daily, including weekends.
Exercise regularly Physical activity supports better sleep, but avoid intense workouts close to bedtime. Aim to finish exercising a few hours before sleep.
Limit caffeine, alcohol, and nicotine These substances can interfere with sleep and may remain in your system for several hours.
Avoid large meals and fluids before bed Refrain from eating heavily or drinking too much close to bedtime to minimize nighttime awakenings.
Make your bedroom sleep-friendly Use your bedroom only for sleep or rest. Ensure it's dark, quiet, and kept at a comfortable temperature.
Establish a calming bedtime routine Unwind before bed with activities like reading, taking a warm bath, listening to soft music, doing breathing exercises, or meditating.
Don't force yourself to sleep Forcing sleep can backfire. If you can't sleep, do a quiet activity in another room until you feel sleepy.
Leave bed when not sleeping Only stay in bed when you're sleepy. Get up once you feel rested, and don't linger when awake.
For people with long-lasting insomnia, multiple treatment options are available.
Cognitive Behavioral Therapy for Insomnia (CBT-I) CBT-I is widely regarded as the first-line treatment for chronic insomnia. It helps individuals reframe negative thoughts about sleep problems and develop healthier sleep routines.
Prescription medication If CBT-I isn't effective or if symptoms are severe, a doctor may prescribe sleep aids. These medications can improve sleep but may come with side effects like grogginess or impaired concentration.
Alternative remedies Some individuals turn to melatonin, supplements, aromatherapy, yoga, or meditation to ease insomnia symptoms, although effectiveness may vary.
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