It’s normal to sometimes wake up in the middle of the night and struggle to get back to sleep. Or maybe after a long day, you have trouble calming your mind enough to go to bed. But if this happens consistently, you may have insomnia. Insomnia is a condition in which a person has trouble either falling asleep, staying asleep or both. These sleep disruptions can occur at any point in life and may last for a short period or persist for months.
Here are the signs of insomnia and what you can do about it.
Types of Insomnia
Insomnia is broadly divided into two main categories:
- Acute (Short-Term) Insomnia: Acute insomnia is temporary and often triggered by a stressful event, travel, illness, or major life change. It usually lasts a few days to a few weeks and often resolves once the underlying stressor passes.
- Chronic (Long-Term) Insomnia: Chronic insomnia is defined as sleep difficulty that occurs at least three times per week, lasting three months or longer. This form of insomnia often interferes with work, relationships, concentration, and overall mental and physical health. Chronic insomnia usually isn’t explained by a temporary issue like medication side effects.
Insomnia can also be classified by its root cause:
- Primary insomnia occurs on its own and isn’t directly linked to another medical or psychological condition.
- Secondary insomnia is the result of another issue, such as anxiety, depression, chronic pain, or certain medications. In these cases, insomnia is a symptom rather than a standalone disorder.
Symptoms of Insomnia
The experience of insomnia is more than just “not sleeping enough.” Common symptoms include:
- Feeling tired but still unable to fall asleep
- Waking up frequently throughout the night
- Waking up too early and not being able to fall back asleep
- Daytime sleepiness or fatigue
- Irritability and mood swings
- Trouble concentrating
- Delayed reflexes
The Connection Between Insomnia and Anxiety
Insomnia and anxiety often go hand in hand. Being sleep-deprived increases your vulnerability to anxiety, while feeling anxious can make it harder to fall asleep or stay asleep since the mind stays alert. This two-way street is one of the reasons insomnia becomes chronic for so many people. The more you worry about not sleeping, the harder sleeping becomes.
Treatment Options for Insomnia
Several treatment approaches can help, depending on the cause and severity of your insomnia.
Medication
Over-the-counter sleep aids or prescription medications can sometimes provide short-term relief. Still, medication alone doesn’t address the root cause of insomnia and might not be a long-term solution.
Therapy for Insomnia
Because insomnia is strongly linked to anxiety, many people do best when they address the emotional and psychological factors that keep them awake. Working with a therapist can help you understand how worry, stress, or rumination is affecting your sleep and develop healthier coping strategies. It explores the foundations of your anxiety and how to cope with life’s stressors.
A therapeutic focus on your insomnia can help you:
- Practice relaxation and deep breathing techniques
- Establish consistent sleep and wake times
- Improve sleep hygiene by keeping your bedroom cool, dark, and quiet
- Avoid naps, caffeine, nicotine, and alcohol near bedtime
- Use the bed only for sleep or sex (not working, scrolling, or watching TV)
- Get out of bed if you’re lying awake for too long, instead of staying and worrying
If sleep has become a consistent struggle for you, don’t hesitate to reach out. Contact us today to learn more about our approaches to anxiety therapy. You do not have to let sleepless nights control your life—we’re here to get to the roots of your anxiety and move forward with confidence.