Why do insomnia occur

The goal is to train your body to associate the bed with sleep and nothing else—especially not frustration and anxiety. Use the bedroom only for sleeping and sex. Move bedroom clocks out of view. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating , or taking a bath. The key is to recognize self-defeating thoughts and replace them with more realistic ones.

Remember, learning how to stop worrying takes time and practice. You may find it helpful to jot down your own list, taking note of the negative thoughts that pop up and how you can dispute them. You may be surprised at how often these negative thoughts run through your head.

Be patient and ask for support if you need it. Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help. Stay out of your head.

Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Do a quiet, non-stimulating activity.

Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve.

Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation.

Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can.

Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head. Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body. These audio meditations can help. There are many dietary and herbal supplements marketed for their sleep-promoting effects.

For more information, talk to your doctor or pharmacist. While scientific evidence is still being gathered for alternative sleep remedies, you might find that some of them work wonderfully for you. The two supplements with the most evidence supporting their effectiveness for insomnia are melatonin and valerian. And if not used carefully, they actually make insomnia worse in the long run. First, try changing your sleep habits, your daily routine, and your attitudes about sleep.

Evidence shows that lifestyle and behavioral changes make the largest and most lasting difference when it comes to insomnia. Provide the doctor with as much supporting information as possible, including information from your sleep diary. In general, sleeping pills and sleep aids are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure. Since many people complain that frustrating, negative thoughts and worries prevent them from sleeping at night, cognitive-behavioral therapy CBT can be much more effective in addressing insomnia.

CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions, and patterns of behavior. It can be conducted individually, in a group, or even online. It can last a few days, weeks, or continue long term. Stress , menopause , and certain medical and mental health conditions are common causes of insomnia.

There are a few different types of insomnia. Each type is characterized by how long it lasts, how it affects your sleep, and the underlying cause. Acute insomnia is short-term insomnia that can last from a few days to a few weeks. Acute insomnia is also referred to as adjustment insomnia because it typically occurs when you experience a stressful event, such as the death of a loved one or starting a new job. Insomnia is considered chronic if you have trouble sleeping at least three days per week for at least one month.

Chronic insomnia can be primary or secondary. Secondary insomnia, also called comorbid insomnia, is more common. Any of the causes of acute and chronic insomnia can make it difficult to fall asleep. Psychological or psychiatric issues are the most common causes. These include stress, anxiety, or depression. According to a study , people with chronic onset insomnia often have another sleep disorder, such as restless leg syndrome or periodic limb movement disorder.

Maintenance insomnia is difficulty staying asleep or waking up too early and having trouble getting back to sleep. This type of insomnia causes you to worry about not being able to fall back asleep and not getting enough sleep. This interferes with sleep further, creating a vicious cycle. Maintenance insomnia can be caused by mental health conditions, such as depression. Other medical conditions that can cause you to wake up include:.

Behavioral insomnia of childhood BIC affects approximately 25 percent of children. A sleep log will give your doctor a picture of your sleep patterns.

The doctor may also order medical tests or blood work to rule out medical problems that can interfere with your sleep. Sometimes a sleep study is recommended not for the diagnosis of insomnia but for confirmation if the clinician suspects an underlying sleep disorder such as obstructive sleep apnea. There are two ways a sleep study may be carried out. One option involves an overnight stay at a sleep center.

The second option would allow you to do the study at home, in your own bed. Both sleep study options involve having electrodes placed on your body in various places, including your head. The electrodes are used to record your brainwaves to help categorize the states of sleep. The results of your sleep study will provide your doctor with important neuroelectrical and physiological information.

Learn which types of doctors may be able to help diagnose insomnia. Children can have insomnia, too — often for the same reasons as adults. These reasons might include:. If your child has trouble falling asleep or staying asleep, or if they wake up too early, insomnia may be the reason. According to the Cleveland Clinic , symptoms of insomnia in children may include:.

Children will benefit from a consistent sleep schedule and good sleep hygiene. Reducing stress and avoiding screen time near bedtime will help as well. Discover more ways to help your child sleep better. Anxiety can cause insomnia, and insomnia can cause anxiety.

This can result in a self-perpetuating cycle that may lead to chronic insomnia. Short-term anxiety develops when you worry frequently about the same specific issue, such as work or your personal relationships. Short-term anxiety usually goes away once the issue is resolved. Your sleep should return to normal as well.

People can also be diagnosed with an anxiety disorder , such as generalized anxiety disorder GAD or panic disorder. These disorders can result in varying degrees of insomnia. Treatment is usually long term and includes a combination of therapy and medications.

The same lifestyle and behavioral practices recommended for other forms of insomnia help diminish anxiety-related insomnia, such as restricting stressful topics of conversation to the daytime. Learn more about the connection between mental health issues and insomnia. According to an early study , not only does insomnia make you more likely to develop depression , but depression can also make you more likely to develop insomnia.

A meta-analysis of 34 studies concluded that poor sleep — especially during times of stress — significantly increased the risk of depression. Another study found that as insomnia persisted and symptoms worsened, subjects developed an even greater risk for depression. The good news is that the same treatments often help both depression and insomnia, no matter which condition comes first.

Not getting enough sleep can take a toll on your health. Insomnia can increase your risk for a number of conditions including:. If you think you have insomnia, talk to your doctor. They can help explore possible causes and develop a safe and appropriate treatment plan based on your healthcare needs. Having trouble sleeping occasionally is fairly common. Chronic insomnia, though, is a greater cause for concern. Insomnia can affect your overall health.