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console.log('✅ Libra is loaded!'); Mntl.RTB.setLatencyBuffer(0); (function(){ const mantleDependencies = { } ; const pageTargeting = { customSeries: '' ,abtest: 'lcid1' ,tax0: 'vmind' ,rid: 'nc71c6e327fd2447e91f674a0e13355cd13' ,custom: '' ,sid: 'nc71c6e327fd2447e91f674a0e13355cd13' } ; const baseSlotTargeting = { entryType: 'direct' ,gtemplate: 'article' ,leaid: '235640' ,revenueGroup: '' ,docId: '5088915' ,viewtype: '' ,type: 'article' ,stax: 'vmind_depression,vwmind_conditions-a-z,vmind_sleep-and-dreaming,vmind_living-well' ,tax1: 'vmind_living-well' ,tax2: 'vmind_sleep-and-dreaming' ,t: '110' ,au: '235659' ,tier: 'L' ,jny: '0' ,leuid: '151378030080892' ,sbj: '' ,id: '5088915' ,aid: '' ,jnyroot: '' } ; const adLazyOffset = {'mob-square-fixed-intro-1': 750}; pageTargeting.mtax = ['10579','32497','11013']; pageTargeting.w = Mntl.utilities.getW(); const initialSlots = []; initialSlots.push({ config: { id: 'leaderboard-flex-1', sizes: [[728, 90], [970,90], [970, 250]], type: 'leaderboard', rtb: true, timedRefresh: 0, waitForThirdParty: false }, targeting: Mntl.fnUtilities.deepExtend({}, { pos: 'atf', priority: 1 }) }); initialSlots.push({ config: { id: 'square-flex-1', sizes: [[300, 250],[300, 600],[300, 1050],[160, 600]], type: 'square', rtb: true, timedRefresh: 0, waitForThirdParty: false }, targeting: Mntl.fnUtilities.deepExtend({}, { pos: 'atf', priority: 2 }) }); const testIds = Mntl.GPT.getTestIds(); pageTargeting.ab = testIds; pageTargeting.bts = testIds; Mntl.utilities.onLoad(function() { Mntl.utilities.loadExternalJS({ src: '//securepubads.g.doubleclick.net/tag/js/gpt.js', async: false }); }); const options = { domain: 'www.verywellmind.com', templateName: 'structuredcontent', isMobile: false, isTablet: false, isDesktop: true, dfpId: '3865', publisherProvidedId: '2219da9f-a0ff-41b5-b85b-64b5e867a2e4', singleRequest: false, useLmdFormat: true, useOxygen: true, restrictLeaderboardFlex1HeightAndOverflow: false, prebidConfigApi: false, useInfiniteRightRail: true, fiftyPercentAdRefresh: true, waitForNextFramePaint: false, revenueGroupAllowList: '', lmdSiteCode: 'hlt', pageTargeting, baseSlotTargeting, adLazyOffset, geo: { isInEurope: false, isInUsa: false }, initialSlots, auctionFloors: {"billboard2":{"id":"7d071a54c1054567993fd5cf0e81dc8e","floor":"5"},"other":{"id":"77b5bcb2c2c3459ea8d87242ffd114ca","floor":"50"},"billboard6":{"id":"c64657d786874d1c8e1dcdce6f5d696e","floor":"5"},"billboard5":{"id":"b4d894c5541b478ab500a7abadf6bcba","floor":"5"},"billboard4":{"id":"cbe6031446634df5a2fd0e715d74dac4","floor":"5"},"billboard3":{"id":"2dcdc7e66728481e861764c78da9c270","floor":"5"},"billboard9":{"id":"0f34f57c5829429daa20e0d2b5cf9653","floor":"5"},"billboard8":{"id":"10d3fb556729437aafbc10c54435e530","floor":"5"},"billboardfooter2":{"id":"75dc0e528eca428fa016e95dd36843ec","floor":"50"},"billboard7":{"id":"45dd3e3fd74946738c80a9d751c5ff2a","floor":"5"},"leaderboardac":{"id":"1c1643d22eb84479a489da68572b7eda","floor":"5"},"leaderboard-fixed":{"id":"084a4554e5704554ad8df24fe88870fa","floor":"370"},"billboardfooter":{"id":"a90e7a0294b1424d9dff41589df64d3e","floor":"50"},"leaderboardfooter2":{"id":"65ea383dc7e54a70b814a375e0824abb","floor":"20"},"leaderboard-flex-1":{"id":"dd0fddab07fa4bb08c7fac8752f72331","floor":"5"},"leaderboard-flex-2":{"id":"fa1f82ff4ae142fdba1a1e51808dac54","floor":"5"},"square-flex-2":{"id":"fc237e8d38824c00af475afc22c8ee9e","floor":"5"},"square-flex-1":{"id":"53ca24d7c92b4d8cb7c2e99148a22b2f","floor":"5"},"adhesive":{"id":"f08e6cd386554e8dbe07772f1f09c33e","floor":"50"},"square-fixed-4":{"id":"898cda83cfb84c1b8a04b658ea111d89","floor":"5"},"leaderboard-fixed-3":{"id":"27a913c8a9a741b2acd5680f3d440fba","floor":"5"},"square-fixed-3":{"id":"bea54b49fae24eb88f6bfeeb03c63a76","floor":"5"},"leaderboard-fixed-4":{"id":"2c9dd4130e2b40b1aebf6641aab5c4ff","floor":"5"},"square-fixed-2":{"id":"3bf2e13282ac4ef1a2200de6fb12ed13","floor":"5"},"leaderboard-fixed-1":{"id":"abc47e722f0247f0a1e1decad00c95f1","floor":"5"},"square-fixed-1":{"id":"72d3eb0449b94bffb8caf37806d0fea1","floor":"5"},"leaderboard-fixed-2":{"id":"237246e846c6420287b5649af31ef6ce","floor":"5"},"square-fixed-8":{"id":"d81b7fe624fd4cf9a65f3a703df2bc2a","floor":"5"},"mob-square-fixed-8":{"id":"dddc23d1b1414aedbee5dcc523e0dc8c","floor":"80"},"square-fixed-7":{"id":"9191a57fd9794db4bd2e9bce1d42d861","floor":"5"},"mob-square-fixed-9":{"id":"26ee3e6a06f8430da9ed29318f5a1925","floor":"55"},"square-fixed-6":{"id":"d127d6705d714ff78127765b1f61ac26","floor":"5"},"leaderboardfooter-flex-2":{"id":"364068185c6340088b39870b8ae07d1d","floor":"5"},"leaderboard-fixed-5":{"id":"c471308ee26c46b7ab43f82589ecb90e","floor":"5"},"square-fixed-5":{"id":"b3871f796c8d4c5d80c838b93d9252df","floor":"5"},"leaderboardfooter-flex-1":{"id":"e99d3331985e46489fb291c3e7ccadd8","floor":"5"},"leaderboard-fixed-6":{"id":"7a99ba84add24af789381e7ca023bdb4","floor":"10"},"billboard":{"id":"f08908183afc4e4c95ade01ca34e246b","floor":"5"},"leaderboard":{"id":"82efce59220147aba90e291e4c29e04e","floor":"210"},"inline":{"id":"58d3d242d8cd41ca8d394672e4b13bdf","floor":"5"},"square-fixed":{"id":"269fd983dbc74bc3926b967feb5a559f","floor":"5"},"leaderboardfooter":{"id":"f30e75dbb1d0442e8689e8397c2b7823","floor":"20"},"dynamic-inline":{"id":"e4bd6c3dfec74fbf95e64e31a2ab3748","floor":"50"},"square-fixed-9":{"id":"bad6de2b2c3b4cb59ac132daaef3878a","floor":"5"},"billboard10":{"id":"0d6a7aeb4b59430aaf556eb5b5ce6b29","floor":"5"},"mob-adhesive-banner-fixed":{"id":"4b1ba276088f4212a41b87b013a0ab45","floor":"5"},"billboard11":{"id":"5c1d48df0a54463595742f275c7d196c","floor":"5"}}, utils: { collapseAd: Wellness.GPT.collapseAd, buildGptUrl: Wellness.GPT.buildGptUrl }, displayOnScroll: false, displayOnConsent: true, adsToCollapse: ['leaderboard*','square*'], refreshConfig: { 'defaultConfig': { refresh: false, timedRefresh: 0, refreshLimit: "unlimited", userClickRefreshSelector: "", timeoutRefreshOnceOnly: false, fiftyPercentAdRefresh: true, sizeOverrides: null }, 'square-fixed': { refresh: false, timedRefresh: 30000, refreshLimit: "unlimited", userClickRefreshSelector: "", timeoutRefreshOnceOnly: false, fiftyPercentAdRefresh: true, sizeOverrides: null }, 'square-flex-2': { refresh: false, timedRefresh: 30000, refreshLimit: "unlimited", userClickRefreshSelector: "", timeoutRefreshOnceOnly: false, fiftyPercentAdRefresh: true, sizeOverrides: null }, 'square-flex-1': { refresh: false, timedRefresh: 30000, refreshLimit: "unlimited", userClickRefreshSelector: "", timeoutRefreshOnceOnly: false, fiftyPercentAdRefresh: true, sizeOverrides: null } } }; if (Mntl.AdMetrics) { Mntl.AdMetrics.init("5088915", "nc71c6e327fd2447e91f674a0e13355cd13", initialSlots.map(slot => slot.config.id), Date.now()); } else { Mntl.AdMetrics = { pushMetrics: () => {} }; } Mntl.GPT.setMantleDependencies(mantleDependencies); Mntl.GPT.init(options); }());window.dataLayer = window.dataLayer || []; // moved from gtm.ftl so we can initialize GTM only onLoad. 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Her work has been published in numerous magazines, newspapers, and websites, including Activity Connection, Glamour, PDX Parent, Self, Marie Claire, and TimeOut New York.</p>" tabindex="0" data-inline-tooltip="true"> <a href="https://www.verywellmind.com/sarah-vanbuskirk-5087236" rel="nocaes" data-trigger-link="true" class="mntl-attribution__item-name" tabindex="-1" >Sarah Vanbuskirk</a> <div id="mntl-author-tooltip_1-0" class="comp mntl-author-tooltip mntl-tooltip mntl-group"> <div class="mntl-author-tooltip__top "> <div class="mntl-author-tooltip__image-wrapper"> <div class="img-placeholder" style="padding-bottom:100.0%;"> <img data-srcset="https://www.verywellmind.com/thmb/M0N3PIOnqbgJdkybGlZukwCe76U=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 40w, https://www.verywellmind.com/thmb/3C0WhKsjJrs7U44cezTPo5OKF5w=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 58w, https://www.verywellmind.com/thmb/Uu2UNGHhUIySYjyh2AwlF4Lt-sc=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 76w, https://www.verywellmind.com/thmb/qGWTDIAHtmPwFOF5lG7uxA8nfA4=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 94w, https://www.verywellmind.com/thmb/0DNCCcFtP1x5W8PlC81e5oTkxRM=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 112w" data-sizes="80px" data-src="https://www.verywellmind.com/thmb/hzng2DoXPAu5ER81nLPulxCRQb4=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg" alt="Sarah Vanbuskirk" class="lazyload mntl-author-tooltip__image" width="200" height="200" /> <noscript> <img src="https://www.verywellmind.com/thmb/hzng2DoXPAu5ER81nLPulxCRQb4=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg" srcset="https://www.verywellmind.com/thmb/M0N3PIOnqbgJdkybGlZukwCe76U=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 40w, https://www.verywellmind.com/thmb/3C0WhKsjJrs7U44cezTPo5OKF5w=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 58w, https://www.verywellmind.com/thmb/Uu2UNGHhUIySYjyh2AwlF4Lt-sc=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 76w, https://www.verywellmind.com/thmb/qGWTDIAHtmPwFOF5lG7uxA8nfA4=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 94w, https://www.verywellmind.com/thmb/0DNCCcFtP1x5W8PlC81e5oTkxRM=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg 112w" alt="Sarah Vanbuskirk" width="200" height="200" class="img--noscript mntl-author-tooltip__image" /> </noscript> </div> </div> <div id="mntl-author-tooltip__name_1-0" class="comp mntl-author-tooltip__name mntl-attribution__item "> <a href="https://www.verywellmind.com/sarah-vanbuskirk-5087236" rel="nocaes" class="mntl-attribution__item-name" tabindex="0" >Sarah Vanbuskirk</a> </div> <div class="mntl-author-tooltip__bio"> <p>Sarah Vanbuskirk has over 20 years of experience as a writer and editor, covering a range of health, wellness, lifestyle, and family-related topics. Her work has been published in numerous magazines, newspapers, and websites, including Activity Connection, Glamour, PDX Parent, Self, Marie Claire, and TimeOut New York.</p> </div> </div> <div class="mntl-author-tooltip__bottom"> <span class="mntl-author-tooltip__learn-more-text">Learn about our </span> <a href="/our-editorial-process-4778006" rel="nocaes" class="mntl-author-tooltip__learn-more-link" >editorial process</a> </div> </div></div> </div> <div class="mntl-attribution__item-date">Updated on January 23, 2023</div></div> <div id="mntl-bylines__group_2-0" class="comp mntl-bylines__group mntl-block mntl-bylines__group--medical_reviewer "><div id="mntl-bylines__item_2-0" class="comp mntl-bylines__item mntl-attribution__item "><svg class="icon reviewer-icon mntl-attribution__item-icon" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#reviewer-icon" href="#reviewer-icon"></use> </svg> <span id="review-descriptor-override_2-0" class="comp review-descriptor-override "><span data-tooltip="Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. <a class="review-descriptor-tooltip__learn-more" href="/review-board-4796494">Learn more</a>." tabindex="0" data-inline-tooltip="true"> <span class="review-descriptor-override__descriptor mntl-attribution__item-name">Medically reviewed</span> <div id="review-type-tooltip_2-0" class="comp review-type-tooltip review-descriptor-tooltip mntl-tooltip mntl-group"><div id="tooltip_2-0" class="comp tooltip mntl-text-block">Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. <a class="review-descriptor-tooltip__learn-more" href="/review-board-4796494">Learn more</a>.</div></div></span> by </span> <div data-tooltip="<p>Armeen Poor, MD, is a board-certified pulmonologist and intensivist. He specializes in pulmonary health, critical care, and sleep medicine.</p>" tabindex="0" data-inline-tooltip="true"> <a href="https://www.verywellmind.com/armeen-poor-md-4781673" rel="nocaes" data-trigger-link="true" class="mntl-attribution__item-name" tabindex="-1" >Armeen Poor, MD</a> <div id="mntl-author-tooltip_2-0" class="comp mntl-author-tooltip mntl-tooltip mntl-group"> <div class="mntl-author-tooltip__top "> <div class="mntl-author-tooltip__image-wrapper"> <div class="img-placeholder" style="padding-bottom:100.0%;"> <img data-srcset="https://www.verywellmind.com/thmb/OSfSm7qFDhoKnjixAn1RYiYtJiM=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 40w, https://www.verywellmind.com/thmb/2YAkh2Bchet1iv6NzGzmBaWwXJM=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 58w, https://www.verywellmind.com/thmb/3M2MYWmEJJkodb3fSlF5BzooHCM=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 76w, https://www.verywellmind.com/thmb/XTDf2v_eOGEOWh119V8OawjMSeA=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 94w, https://www.verywellmind.com/thmb/RsmVOYj0f9cXfCYKdvqWkAKUSDo=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 112w" data-sizes="80px" data-src="https://www.verywellmind.com/thmb/3Xvb58AhoSPO2906suHumpzDTas=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg" alt="Armeen Poor" class="lazyload mntl-author-tooltip__image" width="200" height="200" /> <noscript> <img src="https://www.verywellmind.com/thmb/3Xvb58AhoSPO2906suHumpzDTas=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg" srcset="https://www.verywellmind.com/thmb/OSfSm7qFDhoKnjixAn1RYiYtJiM=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 40w, https://www.verywellmind.com/thmb/2YAkh2Bchet1iv6NzGzmBaWwXJM=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 58w, https://www.verywellmind.com/thmb/3M2MYWmEJJkodb3fSlF5BzooHCM=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 76w, https://www.verywellmind.com/thmb/XTDf2v_eOGEOWh119V8OawjMSeA=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 94w, https://www.verywellmind.com/thmb/RsmVOYj0f9cXfCYKdvqWkAKUSDo=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/Armeen-fb0d3f30559742abbb4c13376445b7ab.jpg 112w" alt="Armeen Poor" width="200" height="200" class="img--noscript mntl-author-tooltip__image" /> </noscript> </div> </div> <div id="mntl-author-tooltip__name_2-0" class="comp mntl-author-tooltip__name mntl-attribution__item "><svg class="icon reviewer-icon mntl-attribution__item-icon" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#reviewer-icon" href="#reviewer-icon"></use> </svg> <span class="mntl-attribution__item-descriptor">Medically reviewed by</span> <a href="https://www.verywellmind.com/armeen-poor-md-4781673" rel="nocaes" class="mntl-attribution__item-name" tabindex="0" >Armeen Poor, MD</a> </div> <div class="mntl-author-tooltip__bio"> <p>Armeen Poor, MD, is a board-certified pulmonologist and intensivist. He specializes in pulmonary health, critical care, and sleep medicine.</p> </div> </div> <div class="mntl-author-tooltip__bottom"> <span class="mntl-author-tooltip__learn-more-text">Learn about our </span> <a href="/review-board-4796494" rel="nocaes" class="mntl-author-tooltip__learn-more-link" >Medical Review Board</a> </div> </div></div> </div></div> </div> <div id="social-share-container_1-0" class="comp social-share-container mntl-block"><form id="print-button_1-0" class="comp print-button" method="POST" action="/what-is-insomnia-5088915?print" data-tracking-container="true" target="_blank"> <button class="btn"> Print <svg class="icon icon-print text-btn-icon" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-print" href="#icon-print"></use> </svg> </button> <input type="hidden" value="true" name="print" /> <input type="hidden" value="2fe5e2ca6ffde85fb0694f0b1d4b0155" name="CSRFToken" /> </form></div></div></div> </div><div class="loc article-post-header"><figure 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data-tracking-container="true"><div id="mntl-toc__inner_1-0" class="comp mntl-toc__inner mntl-block"><div id="mntl-toc__heading_1-0" class="comp mntl-toc__heading mntl-block js-toc-toggle" data-click-tracked="true" data-desktop-bp="70em"><span id="mntl-toc__heading-text_1-0" class="comp mntl-toc__heading-text mntl-text-block">Table of Contents</span> <div id="mntl-toc-toggle_1-0" class="comp mntl-toc-toggle mntl-block"><div id="mntl-toc-toggle__btn_1-0" class="comp mntl-toc-toggle__btn mntl-text-block js-mntl-toc-toggle" data-click-tracked="true" data-desktop-bp="70em" data-collapsed-text="View All" data-expanded-text="View All">View All</div> <svg class="icon icon-circle-arrow icon-circle-arrow" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-circle-arrow" href="#icon-circle-arrow"></use> </svg></div> <svg class="icon icon-arrow " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-arrow" href="#icon-arrow"></use> </svg></div> <div id="mntl-toc__mobile-toggle_1-0" class="comp mntl-toc__mobile-toggle mntl-block js-sticky-toggle"><span id="mntl-toc__heading-text_2-0" class="comp mntl-toc__heading-text mntl-text-block">Table of Contents</span> <svg class="icon icon-arrow " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-arrow" href="#icon-arrow"></use> </svg></div> <ul id="mntl-toc__list_1-0" class="comp mntl-toc__list mntl-toc__list-heading expert-content"><li id="mntl-toc__list-item_1-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_1-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-signs-and-symptoms" rel="nocaes" id="mntl-toc__list-item-link_1-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Signs and Symptoms</span></a></div></li> <li id="mntl-toc__list-item_2-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_2-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-diagnosis" rel="nocaes" id="mntl-toc__list-item-link_2-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Diagnosis</span></a></div></li> <li id="mntl-toc__list-item_3-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_3-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-causes" rel="nocaes" id="mntl-toc__list-item-link_3-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Causes</span></a></div></li> <li id="mntl-toc__list-item_4-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_4-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-risk-factors" rel="nocaes" id="mntl-toc__list-item-link_4-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Risk Factors</span></a></div></li> <li id="mntl-toc__list-item_5-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_5-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-types" rel="nocaes" id="mntl-toc__list-item-link_5-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Types</span></a></div></li> <li id="mntl-toc__list-item_6-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_6-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-treatment" rel="nocaes" id="mntl-toc__list-item-link_6-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Treatment</span></a></div></li> <li id="mntl-toc__list-item_7-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_7-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-coping" rel="nocaes" id="mntl-toc__list-item-link_7-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Coping</span></a></div></li></ul></div></div></div></div> </div><div class="loc article-content"><div id="article__broad-video-jw_1-0" class="comp article__broad-video-jw mntl-jwplayer-broad mntl-block is-hidden" data-pixel-depth="100"><div id="mntl-jwplayer-broad__video_1-0" class="comp mntl-jwplayer-broad__video mntl-jwplayer mm-video lazyload" data-bgset data-sizes="auto"></div> <div id="mntl-jwplayer-broad__title_1-0" class="comp mntl-jwplayer-broad__title mntl-block"><div id="mntl-jwplayer-broad__title--text_1-0" class="comp mntl-jwplayer-broad__title--text mntl-text-block type--mouse"></div> <button id="mntl-jwplayer-broad__title-icon--close_1-0" class="comp mntl-jwplayer-broad__title-icon--close mntl-block type--shrew-bold" data-click-tracked="false"><span id="mntl-text-block_1-0" class="comp mntl-text-block">Close</span> <svg class="icon close-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#close-icon" href="#close-icon"></use> </svg></button></div></div> <div id="wellness-sc-page_1-0" class="comp wellness-sc-page mntl-sc-page mntl-block structured-content article-content expert-content right-rail__offset lock-journey" data-sc-sticky-offset="60" data-sc-ad-label-height="24" data-sc-ad-track-spacing="100" data-sc-min-track-height="250" data-sc-max-track-height="600" data-sc-breakpoint="50em" data-sc-load-immediate="4" data-sc-content-positions="[400, 1400, 1400, 1700, 2000, 2200, 2400, 2600, 2800]" data-bind-scroll-on-start="true"><p id="mntl-sc-block_1-0" class="comp mntl-sc-block mntl-sc-block-html"> Insomnia is a common <a href="https://www.verywellmind.com/sleep-disorders-6834214" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">sleep disorder</a> that affects millions of Americans. This often unrelenting condition can impact sleep in multiple ways, including causing difficulty falling asleep, difficulty staying asleep, waking up too early (and not being able to fall back asleep), and poor sleep quality. Studies estimate that between 10% to 30% or more of the worldwide population experiences insomnia.<span class="ql-inline-citation" data-cite="2"></span> </p> <div id="mntl-sc-block_2-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_3-0" class="comp mntl-sc-block mntl-sc-block-html"> Additionally, research indicates that among people seeking primary care treatment, the prevalence of insomnia is as high as 69%.<span class="ql-inline-citation" data-cite="6"></span> Lack of sleep and tiredness is known to contribute to many serious health concerns, such as <a href="https://www.verywellmind.com/what-is-clinical-depression-1067309" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">depression</a>, <a href="https://www.verywellmind.com/what-is-high-functioning-anxiety-4140198" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">anxiety</a>, <a href="https://www.verywellmind.com/stress-and-health-3145086" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="3">stress</a>, high blood pressure, diabetes, obesity, stroke, and cardiovascular disease. Plus, the effects of chronic sleep loss are accumulative. </p> <div id="mntl-sc-block_4-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_5-0" class="comp mntl-sc-block mntl-sc-block-html"> Insomnia also takes a significant toll on <a href="https://www.verywellmind.com/what-is-cognition-2794982" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">cognitive ability</a>, <a href="https://www.verywellmind.com/what-are-executive-functions-20463" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">executive function</a>, working memory, <a href="https://www.verywellmind.com/adhd-overview-4581801" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="3">the ability to focus and pay attention</a>, <a href="https://www.verywellmind.com/what-is-deficient-emotional-self-regulation-desr-4797368" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="4">emotional self-regulation</a>, mood, and decision-making (as in avoiding risk-taking and impulsivity). Research also shows that chronic sleep loss promotes negative emotional processing, which can result in <a href="https://www.verywellmind.com/what-is-aggression-2794818" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="5">aggression</a>, anger, <a href="https://www.verywellmind.com/9-things-to-do-if-you-feel-hopeless-5081877" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="6">hopelessness</a>, and in extreme cases, <a href="https://www.verywellmind.com/suicidal-ideation-380609" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="7">suicidal ideation</a>.<span class="ql-inline-citation" data-cite="7"></span> </p> <div id="mntl-sc-block_6-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_1-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_1-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>If you are having suicidal thoughts, contact the <a href="https://suicidepreventionlifeline.org/" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">National Suicide Prevention Lifeline</a> at <strong>988</strong> for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911.</p> <p>For more mental health resources, see our <a href="https://www.verywellmind.com/national-helpline-database-4799696" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">National Helpline Database</a>.</p></div></div> <span class="heading-toc" id="toc-signs-and-symptoms"></span><h2 id="mntl-sc-block_8-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Signs and Symptoms </span> </h2> <p id="mntl-sc-block_9-0" class="comp mntl-sc-block mntl-sc-block-html"> The lived experience of having insomnia tends to vary widely among those who have it and may change over time in tandem with the person's life and any other physical and <a href="https://www.verywellmind.com/definition-of-mental-illness-4587855" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">mental health conditions</a> that may coexist with sleep issues. Teasing out the signs, symptoms, and causes of insomnia from those of other related health issues can be a challenge, as many may overlap and/or exacerbate each other. </p> <div id="mntl-sc-block_10-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_11-0" class="comp mntl-sc-block mntl-sc-block-html"> That said, generally, a person with insomnia may have any of these signs and symptoms:<span class="ql-inline-citation" data-cite="2"></span> </p> <div id="mntl-sc-block_12-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <ul id="mntl-sc-block_13-0" class="comp mntl-sc-block mntl-sc-block-html"> <li>Daytime drowsiness</li> <li>Difficulty focusing during the day</li> <li><a href="https://www.verywellmind.com/what-is-an-anxiety-attack-2584253" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">Feeling frustrated or anxious</a> by a perceived difficulty or inability to fall or stay asleep</li> <li>Feeling that they are not getting enough sleep (despite trying to do so)</li> <li>Fitful, nonrestorative sleep</li> <li>Frequent waking during the night and/or inability to fall back asleep</li> <li>Not feeling rested upon waking</li> <li>Only being able to stay asleep for short periods</li> <li>Poor executive function</li> <li>Trying to fall asleep (sometimes for hours) without success</li> <li>Waking up too early (and not being able to get back to sleep)</li> </ul> <div id="mntl-sc-block_14-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_2-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_2-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>It's important to note that insomnia can impair one's ability to drive or safely operate machinery. Driving while tired has been shown to be similar to <a href="https://www.verywellmind.com/drunk-driving-the-dangers-63002" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">driving while drunk</a>, reducing alertness, vigilance, and reaction time.<span class="ql-inline-citation" data-cite="8"></span></p></div></div> <div id="wellness-sc-block-featuredlink--related_1-0" class="comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related"><a href="https://www.verywellmind.com/i-want-to-sleep-but-my-body-wont-let-me-7111491" rel="nocaes" id="mntl-sc-block-featuredlink__link_1-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">'I Want to Sleep But My Body Won’t Let Me': Why Does This Happen? </span></a></div> <div id="mntl-sc-block_17-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-diagnosis"></span><h2 id="mntl-sc-block_18-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Diagnosis </span> </h2> <p id="mntl-sc-block_19-0" class="comp mntl-sc-block mntl-sc-block-html"> Insomnia is diagnosed by your doctor using your feedback as well as a variety of tests, including completing checklists that evaluate your self-reported sleep experience. As this sleep condition happens while drowsy and trying to fall asleep, often in the dark, tired, anxious, and alone, it can be challenging to precisely ascertain and relay exact signs and symptoms to your doctor. </p> <div id="mntl-sc-block_20-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_21-0" class="comp mntl-sc-block mntl-sc-block-html"> Sleep logs are often a helpful tool in both diagnosis and treatment. Usually, doctors will advise people to track all of their sleep, including sleep habits, time trying to fall asleep, and when they wake up, over the course of a week or two. This data can help create a more complete picture of your sleep issues and which management options may be most effective for you. </p> <div id="mntl-sc-block_22-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_3-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_3-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>As the experience of insomnia is subjective and self-reported, it relies on your likely groggy recollections of fractured sleep—unless you go to a sleep clinic to be observed. Evaluation at a sleep clinic is an option for those that may have more complex sleep issues at play and would benefit from diagnostic assessment in a sleep lab.</p></div></div> <h3 id="mntl-sc-block_25-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Self-Reported Criteria </span> </h3> <p id="mntl-sc-block_26-0" class="comp mntl-sc-block mntl-sc-block-html"> Essentially, the criteria for insomnia is perceived impairment during the day due to an inability to get enough good quality sleep at night.<span class="ql-inline-citation" data-cite="2"></span> It's important to note that lack of sleep due to work schedule, studying, staying up late, or other reasons one might not have enough time for rest do not constitute insomnia. Insomnia means not getting sleep despite having the time and intention to do so. </p> <div id="mntl-sc-block_27-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_29-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Functional Impact </span> </h3> <p id="mntl-sc-block_30-0" class="comp mntl-sc-block mntl-sc-block-html"> A key component of the diagnosis of insomnia is how a person's problems with sleep impact their daily life. Functional impairment related to insomnia may include difficulty focusing on daily tasks, inability to get work done, <a href="https://www.verywellmind.com/irritability-definition-symptoms-traits-causes-treatment-5088062" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">irritability</a>, anxiety, poor work performance, impaired executive function, daytime sleepiness, restlessness, and <a href="https://www.verywellmind.com/types-of-stress-and-stress-relief-techniques-3144482" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">stress</a>.<span class="ql-inline-citation" data-cite="3"></span> </p> <div id="mntl-sc-block_31-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_32-0" class="comp mntl-sc-block mntl-sc-block-html"> Interestingly, research also shows that people with insomnia often get more sleep than they think they do. However, for those with insomnia, the sleep they are getting may be less restorative than needed and/or the <a href="https://www.verywellmind.com/breaking-the-anxiety-cycle-1392987" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">stress surrounding worrying</a> about getting enough sleep creates an unwelcome self-fulfilling prophecy that erodes sleep quality.<span class="ql-inline-citation" data-cite="5"></span> </p> <div id="mntl-sc-block_33-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_35-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Often Undiagnosed </span> </h3> <p id="mntl-sc-block_36-0" class="comp mntl-sc-block mntl-sc-block-html"> The main outward sign of insomnia is looking tired, which is not always noticeable and can be caused by many issues. Research indicates insomnia is often suffered in silence. In fact, researchers estimate that up to 80% of cases are undiagnosed. Primary care doctors do not always ask about a patient's sleep quality either, despite the big impact lack of sleep can have on a person's overall health.<span class="ql-inline-citation" data-cite="5"></span> </p> <div id="mntl-sc-block_37-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_38-0" class="comp mntl-sc-block mntl-sc-block-html"> So, bring up any sleep concerns you have with your physician so that you get can help with your insomnia. Additionally, keeping your doctor in the loop about any sleep difficulties you have is especially important because other physical and/or mental health conditions you may have or medications you take <a href="https://www.verywellmind.com/how-sleep-affects-mental-health-4783067" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">may be impacting your sleep and vice versa</a>. </p> <div id="mntl-sc-block_39-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_4-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_4-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Sometimes, adjusting a prescription or treating a coexisting condition can drastically improve your sleep—but your doctor needs to know that you are having trouble sleeping in order to suggest these changes. This is why talking to your doctor and getting diagnosed with insomnia is so important.</p></div></div> <span class="heading-toc" id="toc-causes"></span><h2 id="mntl-sc-block_41-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Causes </span> </h2> <p id="mntl-sc-block_42-0" class="comp mntl-sc-block mntl-sc-block-html"> The causes of insomnia are many, but are somewhat elusive and hard to precisely distill as the condition involves a complex interplay of <a href="https://www.verywellmind.com/what-happens-when-you-think-4688619" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">mind-body connection</a>, medical history, environmental factors, and outside influence. This sleep condition is impacted by (and impacts) a large number of other conditions as well. However, there are some common causes and contributing factors that many people with insomnia share.<span class="ql-inline-citation" data-cite="3"></span> </p> <div id="mntl-sc-block_43-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <ul id="mntl-sc-block_44-0" class="comp mntl-sc-block mntl-sc-block-html"> <li>Chronic pain, which can make settling down at night uncomfortable</li> <li>Depression, <a href="https://www.verywellmind.com/is-it-normal-anxiety-or-an-anxiety-disorder-2584401" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">anxiety</a>, <a href="https://www.verywellmind.com/what-causes-phobias-2671511" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">post-traumatic stress disorder</a> (PTSD), and other mental health conditions</li> <li>Dementia</li> <li>Emotional issues, such as <a href="https://www.verywellmind.com/physical-symptoms-of-grief-4065135" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="3">grief</a>, anger, loneliness, and <a href="https://www.verywellmind.com/what-are-emotions-2795178" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="4">worry</a></li> <li>Excess use of electronic devices</li> <li>Irregular sleep habits and/or schedule</li> <li>Medications, including prescription and recreational drugs</li> <li>Neurological disorders</li> <li>Ongoing health problems, including obesity, diabetes, breathing issues (such as allergies and asthma), and <a href="https://www.verywellmind.com/link-between-depression-and-heart-disease-5070370" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="5">cardiovascular disease</a></li> <li>Other sleep conditions, such as sleep apnea</li> <li>Poor sleep habits, such as using screens right before bed</li> <li><a href="https://www.verywellmind.com/stress-and-health-3145086" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="6">Stress</a>, in general and also in response to specific life events</li> <li>Use of alcohol, caffeine, and/or nicotine</li> </ul> <div id="mntl-sc-block_45-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_5-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_5-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Insomnia is a good example of the chicken and the egg principle, as worrying about lack of sleep is known to exacerbate lack of sleep and lack of sleep is known to exacerbate worry about sleeplessness. Which came first might not really matter—either way, this negative self-affirming cycle can keep people locked in a vicious cycle of destructive sleep patterns.<span class="ql-inline-citation" data-cite="4"></span></p></div></div> <span class="heading-toc" id="toc-risk-factors"></span><h2 id="mntl-sc-block_47-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Risk Factors </span> </h2> <p id="mntl-sc-block_48-0" class="comp mntl-sc-block mntl-sc-block-html"> While the exact causes of insomnia can be a bit murky, there are clear risk factors that contribute to this dogged sleep condition. The most common of these risk factors include the following:<span class="ql-inline-citation" data-cite="1"></span> </p> <div id="mntl-sc-block_49-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <ul id="mntl-sc-block_50-0" class="comp mntl-sc-block mntl-sc-block-html"> <li><strong>Age</strong>: This condition can happen at any time of life but is more common the older you get</li> <li><strong>Being female</strong>: Women are more likely to have insomnia than men, particularly during pregnancy, while caring for a newborn, and in menopause</li> <li><strong>Comorbid conditions</strong>: These include as obesity, diabetes, lung problems, and heart disease</li> <li><strong>Family history</strong>: Researchers believe there may be a genetic component to insomnia as it tends to run in families</li> <li><strong>Frequent environmental disturbances</strong>: These include light, temperature (too cold or too hot), or noise disrupting sleep</li> <li><strong>Frequent travel to different time zones</strong>: While <a href="https://www.verywellmind.com/jet-lag-symptoms-causes-coping-and-prevention-7095358" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">jet lag</a> is not insomnia, frequent jet lag can develop into prolonged sleep issues such as insomnia</li> <li><strong>Lack of regular exercise </strong>or physical activity</li> <li><strong>Shift or night work schedules</strong></li> <li><strong>Use of electronics at bedtime</strong>: These include TV, cell phones, gaming devices, and/or computers, as the artificial light inhibits sleep and promotes a restless mind</li> <li><strong>Use of stimulating drugs</strong>: These include coffee, alcohol, some prescription medications (such as those for attention-deficit/hyperactivity disorder), or illegal drugs</li> <li><strong>Waking frequently </strong>to care for a child, ill loved one, or pet</li> </ul> <div id="mntl-sc-block_51-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-types"></span><h2 id="mntl-sc-block_52-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Types </span> </h2> <p id="mntl-sc-block_53-0" class="comp mntl-sc-block mntl-sc-block-html"> As noted above, insomnia is not the same as not having time to get enough sleep due to your schedule. Insomnia means having the time and intent for sleep that doesn't come. There are multiple subtypes of insomnia relating to the specifics of an individual's sleep condition, age, coexisting medical conditions, and other factors. Plus, different experts may use different terms to define these types of insomnia. </p> <div id="mntl-sc-block_54-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_55-0" class="comp mntl-sc-block mntl-sc-block-html"> However, while there are important distinguishing factors to each person's insomnia experience, generally, the sleep condition is classified into two main types, acute and chronic insomnia.<span class="ql-inline-citation" data-cite="1"></span> </p> <div id="mntl-sc-block_56-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_58-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Acute Insomnia </span> </h3> <p id="mntl-sc-block_59-0" class="comp mntl-sc-block mntl-sc-block-html"> Acute insomnia (also called adjustment or short-term insomnia) is short-term, lasting anywhere from a night or two to a few weeks or months—but less than three months in duration. This type of insomnia is usually brought on by stressful life events, such as job loss, the death of a loved one, health problems, or other traumatic or worrisome events. </p> <div id="mntl-sc-block_60-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_61-0" class="comp mntl-sc-block mntl-sc-block-html"> Short-term Insomnia may come and go as people deal with the ups and downs of life. Usually, this type of insomnia will resolve when the stressor that triggered it is relieved and/or the person adjusts to this stressor.<span class="ql-inline-citation" data-cite="7"></span> For example, when someone is first diagnosed with a serious illness, they may have trouble sleeping for a few weeks until they come to grips with their new reality. </p> <div id="mntl-sc-block_62-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_64-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Chronic Insomnia </span> </h3> <p id="mntl-sc-block_65-0" class="comp mntl-sc-block mntl-sc-block-html"> Chronic insomnia (also called long-term insomnia) is long-term difficulty with sleep. Chronic insomnia is defined as having trouble falling or staying asleep for three or more nights per week for three months or more.<span class="ql-inline-citation" data-cite="1"></span> Chronic insomnia may come and go in a person's life and/or worsen or improve in severity over time but is characterized by a more persistent, longer-lasting duration than acute insomnia. </p> <div id="mntl-sc-block_66-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_68-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Other Types </span> </h3> <p id="mntl-sc-block_69-0" class="comp mntl-sc-block mntl-sc-block-html"> Some other common sub-types of insomnia include behavioral insomnia, which is very prevalent in children, occurring in 25% or more of young people, particularly in the first years of life but also affecting kids of all ages up through adolescence.<span class="ql-inline-citation" data-cite="4"></span> Behavioral insomnia involves the difficulty (or refusal) to fall asleep, particularly in one's own bed, avoiding bedtime, and frequent night waking. </p> <div id="mntl-sc-block_70-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_71-0" class="comp mntl-sc-block mntl-sc-block-html"> Another common type of insomnia is persistently waking up with nightmares. In children, this is frequently called night terrors, which are estimated to impact between 5% to 35% of kids. Sleep related movement disorder is another disorder linked to insomnia, which results in frequent movements that inhibit sleep. These include bruxism (teeth grinding), restless leg syndrome, and leg cramps or jolts.<span class="ql-inline-citation" data-cite="4"></span> </p> <div id="mntl-sc-block_72-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-treatment"></span><h2 id="mntl-sc-block_73-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Treatment </span> </h2> <p id="mntl-sc-block_74-0" class="comp mntl-sc-block mntl-sc-block-html"> Finding the right treatment protocol for insomnia can be complicated by multiple factors, but there are many effective and accessible treatments available to manage this sleep disorder. However, as noted above, many people with this condition continue to struggle with it untreated for years and often have co-existing medical conditions (treated or not) that contribute to their difficulties with sleep. </p> <div id="mntl-sc-block_75-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_76-0" class="comp mntl-sc-block mntl-sc-block-html"> Effective management is especially challenging as not only will the issues causing the sleep disorder need to be addressed but any contributing factors, such as stress, maladaptive coping strategies, drug or alcohol use, and work schedule, as well as relevant comorbid conditions, such as <a href="https://www.verywellmind.com/how-to-sleep-with-anxiety-5224455" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">social anxiety</a>, <a href="https://www.verywellmind.com/what-is-obsessive-compulsive-disorder-ocd-2510675" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2" rel="noopener noreferrer">obsessive compulsive disorder</a> (OCD), chronic pain, or lung issues, need to be treated as well.<span class="ql-inline-citation" data-cite="5"></span> </p> <div id="mntl-sc-block_77-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_78-0" class="comp mntl-sc-block mntl-sc-block-html"> Treatment may involve a bit of trial and error as well as patience, as it will likely take time to resolve all of the various physical and mental health issues at play and reestablish healthy sleep habits, instill healthy <a href="https://www.verywellmind.com/tips-to-reduce-stress-3145195" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">stress reduction techniques</a>, re-sync your circadian sleep rhythms, and replace worrisome, fitful sleep with the restorative kind. </p> <div id="mntl-sc-block_79-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_6-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_6-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Your doctor will work with you to tailor a treatment plan to your specific needs.</p></div></div> <p id="mntl-sc-block_81-0" class="comp mntl-sc-block mntl-sc-block-html"> Often, you will be advised to <a href="https://www.verywellmind.com/tips-to-reduce-stress-3145195" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">make a variety of general lifestyle changes</a> as well as specific adjustments to your sleep timing and habits. You also will likely have other individualized recommendations or treatments based on your specific diagnosis, medical history, and personal situation. </p> <div id="mntl-sc-block_82-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_83-0" class="comp mntl-sc-block mntl-sc-block-html"> However, common treatment approaches usually start with building or adjusting healthy sleep habits, and include one of more of the following:<span class="ql-inline-citation" data-cite="1"></span> </p> <div id="mntl-sc-block_84-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_86-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Address Underlying Conditions and Concerns </span> </h3> <p id="mntl-sc-block_87-0" class="comp mntl-sc-block mntl-sc-block-html"> As mentioned above, any underlying or contributing conditions will need to be simultaneously treated. These may include mental and physical health concerns as well as emotional issues and/or the fallout of stressful or <a href="https://www.verywellmind.com/common-symptoms-after-a-traumatic-event-2797496" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">traumatic life events</a>. Medications you are taking to treat another illness may also be causing trouble with sleep and may need to be altered. </p> <div id="mntl-sc-block_88-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_89-0" class="comp mntl-sc-block mntl-sc-block-html"> As a part of your treatment, you'll want to learn stress management techniques to help you deal with any worries you have—those relating specifically to falling asleep and getting enough sleep as well as any general stressors you may be experiencing. </p> <div id="mntl-sc-block_90-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_91-0" class="comp mntl-sc-block mntl-sc-block-html"> Pregnancy is another common condition that can contribute to insomnia, so be sure to get specific advice from your doctor at your prenatal visits. Sometimes, adjustments to sleep position or using extra pillows for support can help. Addressing any pregnancy-related anxiety or complications can also improve your ability to get a good night's rest. </p> <div id="mntl-sc-block_92-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_94-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Calming Techniques </span> </h3> <p id="mntl-sc-block_95-0" class="comp mntl-sc-block mntl-sc-block-html"> A calm mind and body begets restful sleep. There are a variety of relaxation strategies that can help you develop a more balanced state of mind, which in turn encourages sleep. These calming techniques, which can be used singly or in concert with each other, help <a href="https://www.verywellmind.com/how-you-can-practice-self-regulation-4163536" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">improve self-regulation</a> and reduce the stress that can exacerbate insomnia. Relaxation activities to try include:<span class="ql-inline-citation" data-cite="1"></span> </p> <div id="mntl-sc-block_96-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <ul id="mntl-sc-block_97-0" class="comp mntl-sc-block mntl-sc-block-html"> <li><a href="https://www.verywellmind.com/alternative-therapies-types-and-uses-5207962" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">Acupuncture</a></li> <li><a href="https://www.verywellmind.com/aromatherapy-scents-for-stress-relief-3144599" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">Aromatherapy</a></li> <li>Gentle physical activity, such as yoga, walking, and stretching</li> <li><a href="https://www.verywellmind.com/benefits-of-music-therapy-89829" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="3">Listening to music</a></li> <li>Massage</li> <li><a href="https://www.verywellmind.com/what-is-zen-meditation-4586721" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="4">Meditation</a></li> <li><a href="https://www.verywellmind.com/mindfulness-the-health-and-stress-relief-benefits-3145189" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="5">Mindfulness</a></li> <li>Reading (not on an electronic device)</li> <li>Sexual activity, such as physical touch and orgasm</li> <li>Taking a warm bath or shower</li> </ul> <div id="mntl-sc-block_98-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_100-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Consistent Bedtimes </span> </h3> <p id="mntl-sc-block_101-0" class="comp mntl-sc-block mntl-sc-block-html"> Getting into bed at night and getting up in the morning at the same times each night and day have been shown to help establish healthy sleep.<span class="ql-inline-citation" data-cite="3"></span> Even if you have trouble falling asleep, following the same schedule cues you that it is time to sleep and helps to sync your body up with its natural circadian rhythm. It's also important to avoid daytime napping, as naps can interfere with nighttime sleep. </p> <div id="mntl-sc-block_102-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_104-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> A Healthy Sleep Space </span> </h3> <p id="mntl-sc-block_105-0" class="comp mntl-sc-block mntl-sc-block-html"> Make sure your bedroom is conducive to sleep. Ideally, you will want to create a clutter-free, dark, quiet, slightly cool space to sleep. As mentioned above, research also shows that reserving your bed just for sleep can also help bring on slumber. In contrast, a too warm room, the light of electronic devices, and a messy space can all inhibit sleep.<span class="ql-inline-citation" data-cite="5"></span> </p> <div id="mntl-sc-block_106-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_107-0" class="comp mntl-sc-block mntl-sc-block-html"> Additionally, if possible, keep the TV, computer, and work desk out of your room. Ideally, your bedroom is just for sleep, so that when you enter the room, your mind and body associate it with rest, rather than work, entertainment, socializing, and/or chores, any of which can bring <a href="https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">unwelcome worries</a> at bedtime. </p> <div id="mntl-sc-block_108-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_110-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Establish a Set Routine </span> </h3> <p id="mntl-sc-block_111-0" class="comp mntl-sc-block mntl-sc-block-html"> Sticking to a reliable sleep routine helps encourage sleep as well. A healthy bedtime routine includes following the same pattern prior to going to bed each night. This might entail taking a shower or a bath, getting in pajamas, having a cup of tea, doing some stretches, reading a book, and/or lighting a candle. Any <a href="https://www.verywellmind.com/how-do-i-practice-progressive-muscle-relaxation-3024400" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">activities that you find calming</a>, centering, and/or restorative will work. </p> <div id="mntl-sc-block_112-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_7-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_7-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>The key is to do the same sequence of relaxing activities before bed consistently—that pattern can help set the stage for an easier time falling (and staying) asleep.</p></div></div> <h3 id="mntl-sc-block_115-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Monitor Your Meals and Drinks </span> </h3> <p id="mntl-sc-block_116-0" class="comp mntl-sc-block mntl-sc-block-html"> Eating regular, healthy meals can facilitate healthy sleep. Avoid heavy or spicy foods right before bedtime as well as anything that might cause an upset stomach or make you to feel overly full. <a href="https://www.verywellmind.com/caffeine-addiction-4157287" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1" rel="noopener noreferrer">Limit caffeine</a>, alcohol, and smoking. Additionally, if waking up to go to the bathroom is an issue for you, aim to limit drinking beverages close to bedtime. </p> <div id="mntl-sc-block_117-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_119-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Review Your Medications </span> </h3> <p id="mntl-sc-block_120-0" class="comp mntl-sc-block mntl-sc-block-html"> As noted above, certain medications may interfere with sleep. These include over-the-counter (such as some allergy and cold medications), prescription, and recreational drugs as well as herbal medicines, so be sure to discuss any and all medications (and if applicable, illegal drugs) you are taking with your doctor in order to correctly suss out what is causing your insomnia. </p> <div id="mntl-sc-block_121-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_123-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Cognitive Behavior Therapy </span> </h3> <p id="mntl-sc-block_124-0" class="comp mntl-sc-block mntl-sc-block-html"> In addition to incorporating healthy sleep habits and relaxation techniques into your daily life using the above strategies, many people benefit from counseling to help them get to the root of the mental health components of their issues with sleep. <a href="https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">Cognitive behavior therapy</a> (CBT) has been shown to be an effective treatment option and is often recommended as a first-line management approach.<span class="ql-inline-citation" data-cite="6"></span> </p> <div id="mntl-sc-block_125-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_126-0" class="comp mntl-sc-block mntl-sc-block-html"> When this type of counseling is done specifically to treat insomnia it is called cognitive behavior therapy for insomnia (CBT-I) and usually entails a six- to eight-week program centered on teaching healthy sleep habits, including the skills involved in falling asleep and staying asleep. CBT-I is often used for those with long-term, untreated insomnia and can have excellent results.<span class="ql-inline-citation" data-cite="6"></span> </p> <div id="mntl-sc-block_127-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_128-0" class="comp mntl-sc-block mntl-sc-block-html"> CBT-I is done under the supervision of a doctor, nurse, or therapist and seeks to change for the better a person's sleep-related behavior and thoughts. Treatment may include the following components: </p> <div id="mntl-sc-block_129-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <ul id="mntl-sc-block_130-0" class="comp mntl-sc-block mntl-sc-block-html"> <li><a href="https://www.verywellmind.com/anxiety-therapy-4692759" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">Cognitive therapy</a> (resetting your thoughts to be more conducive to sleep)</li> <li>Relaxation therapy</li> <li>Sleep restriction therapy (adhering to a strict time schedule for sleep, whether or not it occurs)</li> <li>Stimulus control therapy (only sleeping in bed and leaving the bed if sleep does not occur)</li> </ul> <div id="mntl-sc-block_131-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_133-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Pharmaceutical Treatments </span> </h3> <p id="mntl-sc-block_134-0" class="comp mntl-sc-block mntl-sc-block-html"> Insomnia is also often managed with medications, including prescription drugs, OTC products such as melatonin, or <a href="https://www.verywellmind.com/herbal-remedies-for-ocd-2510631" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">herbal remedies</a>. There are many effective sleeping pills that your doctor can prescribe, which often result in quick improvement in sleep.<span class="ql-inline-citation" data-cite="6"></span> Prescription medications (such as Ambien, Restoril, Halcion, and Sonata) may help you fall asleep, stay asleep, or both. </p> <div id="mntl-sc-block_135-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_136-0" class="comp mntl-sc-block mntl-sc-block-html"> The drawbacks of using medications include possible side effects, dependence, and eventual tolerance. Additionally, sleep drugs do not treat the underlying causes of insomnia, so many people end up needing to use these medications long term in order to be able to sleep—and when the drugs are stopped, the conditions that caused the insomnia will likely still be present.<span class="ql-inline-citation" data-cite="6"></span> </p> <div id="mntl-sc-block_137-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-featuredlink--related_2-0" class="comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related"><a href="https://www.verywellmind.com/cognitive-behavioral-therapy-for-insomnia-cbti-definition-techniques-efficacy-7094606" rel="nocaes" id="mntl-sc-block-featuredlink__link_2-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">What Is Cognitive-Behavioral Therapy for Insomnia (CBT-i)?</span></a></div> <div id="mntl-sc-block_139-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-coping"></span><h2 id="mntl-sc-block_140-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Coping </span> </h2> <p id="mntl-sc-block_141-0" class="comp mntl-sc-block mntl-sc-block-html"> A big part of finding your own personal "cure" for insomnia is learning how to cope with the anxiety that having trouble sleeping can feed. (See calming techniques above.) Finding effective ways to live with the uncertainty, anxiety, and stress that having insomnia can cause can result in fewer symptoms. </p> <div id="mntl-sc-block_142-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_8-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_8-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Learning to comfort yourself and relax when you begin to worry about not being able to fall asleep or not getting enough sleep can be very challenging—but is also key to overcoming insomnia.</p></div></div> <h3 id="mntl-sc-block_145-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Your Personal Sleep Needs </span> </h3> <p id="mntl-sc-block_146-0" class="comp mntl-sc-block mntl-sc-block-html"> It's important to tune into your own sleep needs. Each person has different sleep rhythms, timing, and preferences, such as the type of blankets and sheets they like best, habits that they find relaxing, and smells that may promote or inhibit sleep (like lavender, perfumes, or laundry detergent). Explore the <a href="https://www.verywellmind.com/best-sleep-apps-5114724" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">numerous sleep apps</a> (such as <a href="https://www.calm.com" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="2" rel="nofollow">Calm</a>) or podcasts out there, which may help you fall asleep. </p> <div id="mntl-sc-block_147-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_149-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> How Many Hours Are Best? </span> </h3> <p id="mntl-sc-block_150-0" class="comp mntl-sc-block mntl-sc-block-html"> Some people do fine with six to seven hours per night, while others need nine, 10, or more hours a night to feel refreshed. Around seven to eight hours is optimal. There are also people who only need five or fewer hours of sleep to function at full speed.<span class="ql-inline-citation" data-cite="3"></span> Some people need quiet and darkness to doze off, while others prefer white noise or the sound of a city humming in the background while they dream. </p> <div id="mntl-sc-block_151-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_153-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Try Multiple Approaches </span> </h3> <p id="mntl-sc-block_154-0" class="comp mntl-sc-block mntl-sc-block-html"> Experiment with the approaches and coping strategies that appeal the most to you—and that your doctor or therapist think will be most effective—until you find the right balance that gets you to sleep. Stay flexible and keep on the lookout for when to make adjustments to your routine if you notice sleep issues cropping up again. </p> <div id="mntl-sc-block_155-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_157-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Seek Help as Needed </span> </h3> <p id="mntl-sc-block_158-0" class="comp mntl-sc-block mntl-sc-block-html"> If you are experiencing something particularly challenging that is impacting your sleep and general wellbeing, <a href="https://www.verywellmind.com/depression-counseling-4769574" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">seek help</a> from your doctor and/or <a href="https://www.verywellmind.com/counselor-or-psychotherapist-1067401" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">counselor</a>. There are always more ways to address your insomnia and help you get the rest you need. Be kind and patient with yourself. Insomnia is not your fault and cannot simply be willed away. </p> <div id="mntl-sc-block_159-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_160-0" class="comp mntl-sc-block mntl-sc-block-html"> Additionally, remember that some life events (such as death, job loss, traumatic events, and divorce) are inherently stressful and challenging to sleep through, regardless of your adherence to optimal sleep practices. </p> <div id="mntl-sc-block_161-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_9-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><h3 id="mntl-sc-block-callout-heading_1-0" class="comp mntl-sc-block-callout-heading mntl-text-block">Press Play for Advice On Getting Better Sleep</h3> <div id="mntl-sc-block-callout-body_9-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Hosted by Amy Morin, LCSW, this episode of <a href="https://www.verywellmind.com/the-verywell-mind-podcast-5113058" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">The Verywell Mind Podcast</a>, featuring news anchor Diane Macedo, shares the strategies she used to getter better quality sleep. Click below to listen now.</p></div></div> <div id="mntl-sc-block_164-0" class="comp mntl-sc-block mntl-sc-block-iframe mntl-block megaphone megaphone-player"><iframe id="mntl-sc-block-iframe__uri_1-0" class="comp mntl-sc-block-iframe__uri mntl-block lazyload megaphone-player__embed" allow="encrypted-media 'src'" data-src="https://playlist.megaphone.fm/?e=MERE3353121077&artwork=false&light=true" scrolling="auto" allowfullscreen="false" frameborder="0" title="Episode 140"></iframe></div> <div id="mntl-sc-block_165-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_166-0" class="comp mntl-sc-block mntl-sc-block-html"> <strong>Subscribe Now</strong>: <a href="https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="nofollow">Apple Podcasts</a> / <a href="https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="2" rel="nofollow">Spotify</a> / <a href="https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="3">Google Podcasts</a> </p> <div id="mntl-sc-block_167-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-a-word-from-verywell"></span><h2 id="mntl-sc-block_168-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> A Word From Verywell </span> </h2> <p id="mntl-sc-block_169-0" class="comp mntl-sc-block mntl-sc-block-html"> While there may not be a magical, one-size-fits-all cure for insomnia, there are effective ways to treat this pervasive sleep disorder—and it's never too late to seek help. The key is finding the right approaches that will work for you and to stick with the needed changes and treatments long enough for new, healthier patterns of restive sleep to take hold. </p></div> <div id="post-article_1-0" class="comp post-article mntl-block"><div id="sources_1-0" class="comp sources mntl-block"><div id="mntl-article-sources_1-0" class="comp mntl-article-sources mntl-expandable-block" data-scroll-offset="70"><div class="loc toggle-content"><div id="mntl-article-sources__wrapper_1-0" class="comp mntl-article-sources__wrapper mntl-block" data-click-tracked="true" tabindex="0"><span id="mntl-article-sources__heading_1-0" class="comp mntl-article-sources__heading mntl-text-block">8 Sources</span> <svg class="icon show-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#show-icon" href="#show-icon"></use> </svg> <svg class="icon hide-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#hide-icon" href="#hide-icon"></use> </svg></div> </div><div class="loc expandable-content"><div id="source-guidelines_1-0" class="comp source-guidelines mntl-text-block">Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our <a href=/our-editorial-process-4778006>editorial process</a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.</div> <div id="mntl-article-sources__citation-sources_1-0" class="comp mntl-article-sources__citation-sources mntl-citation-sources mntl-sources" data-tracking-container="true"> <ol class="mntl-sources__content"> <li class="mntl-sources__source" id="citation-2"><p>Bhaskar S, Hemavathy D, Prasad S. <a href="https://doi.org/10.4103/2249-4863.201153" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="noopener noreferrer">Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities</a>. <em>J Family Med Prim Care</em>. 2016;5(4):780-784. doi:10.4103/2249-4863.201153</p></li> <li class="mntl-sources__source" id="citation-6"><p>Mitchell MD, Gehrman P, Perlis M, Umscheid CA. <a href="https://doi.org/10.1186/1471-2296-13-40" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review</a>. <em>BMC Fam Pract</em>. 2012;13:40. doi:10.1186/1471-2296-13-40</p></li> <li class="mntl-sources__source" id="citation-7"><p>Krause AJ, Simon EB, Mander BA, et al. <a href="https://doi.org/10.1038/nrn.2017.55" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="noopener noreferrer">The sleep-deprived human brain</a>. <em>Nat Rev Neurosci</em>. 2017;18(7):404-418. doi:10.1038/nrn.2017.55</p></li> <li class="mntl-sources__source" id="citation-8"><p>Rizzo D, Baltzan M. <a href="https://doi.org/10.5664/jcsm.7954" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="noopener noreferrer">An objective measure of drowsy driving: are we there yet?</a> <em>J Clin Sleep Med</em>. 2019;15(9):1191-1192. doi:10.5664/jcsm.7954</p></li> <li class="mntl-sources__source" id="citation-3"><p>Arroll B, Fernando A 3rd, Falloon K, Goodyear-Smith F, Samaranayake C, Warman G. <a href="https://doi.org/10.3399/bjgp12X625157" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="noopener noreferrer">Prevalence of causes of insomnia in primary care: a cross-sectional study</a>. <em>Br J Gen Pract</em>. 2012;62(595):e99-e103. doi:10.3399/bjgp12X625157</p></li> <li class="mntl-sources__source" id="citation-5"><p>Worley SL. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="noopener noreferrer">The extraordinary importance of sleep: the detrimental effects of inadequate sleep on health and public safety drive an explosion of sleep research</a>. <em>P T</em>. 2018;43(12):758-763.</p></li> <li class="mntl-sources__source" id="citation-4"><p>Vriend J, Corkum P. <a href="https://doi.org/10.2147/PRBM.S14057" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="noopener noreferrer">Clinical management of behavioral insomnia of childhood</a>. <em>Psychol Res Behav Manag</em>. 2011;4:69-79. doi:10.2147/PRBM.S14057</p></li> <li class="mntl-sources__source" id="citation-1"><p>National Heart, Lung, and Blood Institute. <a href="https://www.nhlbi.nih.gov/health-topics/insomnia" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="noopener noreferrer">Insomnia</a>.</p></li> </ol> </div> </div></div></div> <div id="author-bio_1-0" class="comp author-bio "> <div class="loc author-bio__image"><img data-src="https://www.verywellmind.com/thmb/V9XaCbu5oeBeFym5MyXTatF1mE8=/144x144/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg" width="144" height="144" alt="Sarah Vanbuskirk" class="lazyload universal-image__image" data-expand="300" /> <noscript> <img src="https://www.verywellmind.com/thmb/V9XaCbu5oeBeFym5MyXTatF1mE8=/144x144/filters:no_upscale():max_bytes(150000):strip_icc()/SarahVanbuskirk_1000-5c8e3a5573244ce3890a8f58ff92c140.jpg" width="144" height="144" class="img--noscript universal-image__image" alt="Sarah Vanbuskirk" /> </noscript> </div> <p class="author-bio__bio-text" > <span class="author-bio__bio-title">By <a href="https://www.verywellmind.com/sarah-vanbuskirk-5087236">Sarah Vanbuskirk</a></span> <br> Sarah Vanbuskirk has over 20 years of experience as a writer and editor, covering a range of health, wellness, lifestyle, and family-related topics. 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