Insomnia is a condition marked by persistent difficulty with sleep.
It often improves by making changes to your sleep habits.
Signs You May Have Insomnia
You might be experiencing insomnia if you frequently:
- Struggle to fall asleep
- Wake up multiple times during the night
- Lie awake for extended periods
- Wake up too early and can’t fall back asleep
- Feel tired upon waking
- Have difficulty napping during the day despite fatigue
- Feel fatigued and irritable throughout the day
- Find it hard to concentrate due to tiredness
Insomnia lasting less than three months is considered short-term insomnia, while insomnia lasting three months or longer is classified as long-term insomnia.
Sleep Needs
Sleep requirements vary from person to person. On average:
- Adults need 7 to 9 hours of sleep
- Children need 9 to 13 hours of sleep
- Toddlers and babies need 12 to 17 hours of sleep
If you’re often tired during the day, you might not be getting enough sleep.
Common Causes of Insomnia
Some common causes include:
- Stress, anxiety, or depression
- Noise disturbances
- An uncomfortable room temperature
- Poor quality bedding
- Substances like alcohol, caffeine, or nicotine
- Recreational drugs (e.g., cocaine, ecstasy)
- Jet lag
- Shift work
Self-Treatment for Insomnia
You can often ease insomnia by adjusting your sleep habits.
- Go to bed and wake up at the same time every day
- Relax for at least an hour before bed, such as taking a bath or reading
- Make sure your bedroom is dark and quiet, using curtains, blinds, eye masks, or earplugs if needed
- Exercise regularly during the day
- Use comfortable bedding
- Avoid smoking or consuming alcohol, tea, or coffee for at least six hours before bedtime
- Avoid large meals late at night
- Don’t exercise within four hours of bedtime
- Avoid screens (TV, smartphones) right before bed, as blue light can disrupt sleep
- Refrain from napping during the day
- Don’t drive when you feel drowsy
- Resist sleeping in after a poor night’s sleep—stick to your usual sleep schedule instead
