Struggling to Sleep? You Might Have Insomnia
If you’ve ever tossed and turned all night, staring at the ceiling and counting the hours until morning, you’re not alone. Insomnia—difficulty falling asleep or staying asleep—affects millions of people. But how do you know if your sleep troubles are just a temporary setback or a sign of something more?
What Is Insomnia?
Insomnia isn’t just about having an off-night here and there. It’s a chronic condition where people have trouble falling asleep, staying asleep, or waking up too early and not being able to fall back asleep. If your sleep struggles last at least three nights a week for three months or longer, it could be insomnia.
Symptoms of insomnia include:
Difficulty falling asleep
Waking up multiple times during the night
Waking up too early and not being able to get back to sleep
Feeling tired during the day despite spending enough time in bed
Common Causes of Insomnia
So why can’t you sleep? There are a lot of potential culprits, including:
Stress and Anxiety: Your brain races with thoughts, making it hard to shut off when you hit the pillow.
Poor Sleep Habits: Erratic sleep schedules, naps too late in the day, or too much screen time before bed can all interfere with sleep.
Caffeine and Alcohol: While alcohol may make you drowsy initially, it can disrupt your sleep cycle, and caffeine can keep you awake if consumed too late.
Chronic Pain or Medical Conditions: Issues like arthritis, acid reflux, or asthma can make it hard to fall or stay asleep.
Mental Health Conditions: Depression, anxiety, and other mental health issues are strongly linked with insomnia.
How to Retrain Your Brain for Sleep
If insomnia is affecting your life, it’s time to consider cognitive behavioral therapy for insomnia (CBT-I). CBT-I helps you change negative thought patterns about sleep and establish healthy sleep habits. Other tips to get your sleep back on track include:
Stick to a Sleep Schedule: Go to bed and wake up at the same time each day—even on weekends.
Create a Relaxing Bedtime Routine: Unwind with activities like reading, meditation, or a warm bath.
Limit Screen Time Before Bed: The blue light from your phone or computer can interfere with melatonin production, a hormone that helps you sleep.
Make Your Bedroom Sleep-Friendly: Keep it dark, quiet, and cool to create an ideal sleep environment.
When to See a Doctor for Chronic Insomnia
If you’ve tried lifestyle changes and your sleep problems persist, it’s time to see a doctor. Chronic insomnia can affect your quality of life, causing fatigue, mood changes, and even impairing your ability to focus during the day. Your doctor can help pinpoint the cause and recommend treatment options like medication or therapy.
Can’t sleep? Let us help. Schedule an appointment at Taylorville Family Medicine to get your sleep back on track.
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