Insomnia

Insomnia is difficulty falling asleep, staying asleep, or waking up too early and being unable to get back to sleep, resulting in daytime effects like fatigue and difficulty concentrating.

Short-Term vs. Chronic Insomnia

Short-term insomnia, often triggered by stress, a schedule change, or an acute illness, typically resolves within days to a few weeks once the trigger passes. Chronic insomnia occurs at least three nights a week for three months or longer, and often needs a more structured approach to treat effectively.

Common Causes

Stress and anxiety, poor sleep habits (irregular schedule, screen use before bed, napping late in the day), certain medications, caffeine or alcohol close to bedtime, and underlying conditions like anxiety, depression, or chronic pain can all contribute to insomnia. Insomnia accompanied by loud snoring, witnessed pauses in breathing during sleep, or excessive daytime sleepiness can point to obstructive sleep apnea — a distinct condition that needs medical evaluation and isn't adequately addressed by sleep hygiene or CBT-I alone.

Treatment for Insomnia

Sleep hygiene — a consistent sleep schedule, a cool and dark bedroom, limiting screens before bed, and avoiding caffeine and alcohol close to bedtime — is the foundation for most people, though it's often not enough on its own for chronic insomnia.

Cognitive behavioral therapy for insomnia (CBT-I) is considered the most effective long-term treatment, addressing the thoughts and habits that perpetuate poor sleep, and is generally recommended before medication for chronic cases.

Medication can help in the short term or alongside CBT-I, but is generally not intended as a standalone, indefinite solution given the potential for dependence and diminishing effectiveness over time with some options.