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Several factors can contribute to insomnia, including:

• Stress and anxiety – Work, personal concerns, or health issues can disrupt sleep patterns.
• Poor sleep habits – Irregular sleep schedules, screen exposure before bedtime, and an uncomfortable sleep environment can contribute to difficulty sleeping.
• Medical conditions – Chronic pain, acid reflux, asthma, and neurological disorders can interfere with sleep.
• Medications – Certain prescriptions for high blood pressure, asthma, and depression can disrupt sleep.
• Caffeine, nicotine, and alcohol – These substances can prevent restful sleep, especially when consumed close to bedtime.
• Sleep disorders – Conditions like sleep apnea and restless legs syndrome can cause frequent nighttime awakenings.

• Acute Insomnia – Short-term sleep disturbances due to stress or environmental changes.
• Chronic Insomnia – Difficulty sleeping for at least three nights per week for three months or longer.
• Onset Insomnia – Trouble falling asleep at the beginning of the night.
• Maintenance Insomnia – Waking up frequently during the night or too early in the morning.

A sleep medicine specialist may evaluate sleep patterns, medical history, and lifestyle factors to diagnose insomnia. Diagnostic tools may include:

• Sleep diary – Recording sleep habits and disturbances over time.
• Actigraphy – A wearable device that tracks sleep-wake patterns.
• Sleep study (polysomnography) – An in-lab test that monitors brain activity, heart rate, breathing, and movements during sleep.

Treatment depends on the severity and underlying cause of insomnia. Options may include:

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a structured, evidence-based approach that helps address behaviors and thoughts interfering with sleep. It includes:

• Sleep restriction therapy – Limiting time in bed to improve sleep efficiency.
• Stimulus control therapy – Establishing a consistent sleep routine and limiting activities in bed.
• Relaxation techniques – Breathing exercises and mindfulness strategies to reduce anxiety before bedtime.

Medications

Sometimes, sleep aids or medications may be prescribed for short-term relief. Options include:

• Prescription sleep medications (used under medical supervision)
• Over-the-counter sleep aids (short-term use only)
• Melatonin supplements (to regulate sleep-wake cycles)

• Maintain a consistent sleep schedule – Go to bed and wake up simultaneously each day.
• Create a comfortable sleep environment – Keep the bedroom cool, dark, and quiet.
• Limit screen time before bed – Reduce exposure to blue light from phones and tablets.
• Avoid caffeine and heavy meals in the evening – These can disrupt the ability to fall asleep.
• Incorporate relaxation techniques – Yoga, meditation, or deep breathing can help prepare the body for sleep.

If sleep disturbances persist for more than a few weeks or interfere with daily life, it’s crucial to seek medical attention. Aa sleep specialist can provide an evaluation and treatment plan. Chronic insomnia may require a combination of behavioral therapy, lifestyle changes, and medical interventions, and a specialist can guide you through this process.