😣 Insomnia: Causes and Solutions

What is insomnia?

Insomnia is the persistent difficulty falling asleep, staying asleep, or achieving quality rest, despite having the opportunity to sleep. It is the most common sleep disorder: it is estimated that between 20% and 30% of adults experience insomnia symptoms at some point in their lives.

It is classified into two types based on duration:

• Acute insomnia (short-term): lasts from days to weeks and is generally triggered by a specific stressful event, such as work problems, a move, or a personal loss. It usually resolves when the stressor disappears.
• Chronic insomnia: occurs at least 3 nights per week for more than 3 months. It requires professional attention and more structured treatment strategies.

Most common causes

Psychological factors

Stress and anxiety are the leading causes of insomnia. When the mind is racing with worries, the nervous system remains on alert, blocking the natural sleep signals. Depression also disrupts rest patterns, causing early waking or excessive but non-restorative sleep.

Habits and lifestyle

Irregular sleep schedules, screen use before bed, caffeine or alcohol consumption in the hours before sleep, and lack of physical activity are factors that contribute significantly to insomnia. These habits disrupt the circadian rhythm and natural melatonin production.

Medical factors

Conditions such as sleep apnea, gastroesophageal reflux, chronic pain, restless legs syndrome, and certain medications can cause or worsen insomnia. If you suspect a medical cause, consult a healthcare professional.

Effective solutions

Cognitive-behavioral therapy for insomnia (CBT-I)

This is the first-line treatment recommended by specialists, more effective long-term than medication. CBT-I helps you identify and change the thoughts and behaviors that perpetuate insomnia. It includes techniques such as:

• Sleep restriction: limiting time in bed to actual sleep time to increase efficiency
• Stimulus control: using the bed only for sleeping, getting up if you do not fall asleep within 20 minutes
• Cognitive restructuring: changing negative thoughts about sleep

Sleep hygiene

Set a fixed schedule for going to bed and waking up, even on weekends. Keep your bedroom dark, cool (between 18–22°C), and quiet. Avoid caffeine at least 6 hours before bed and screens 1 hour before.

Relaxation techniques

Deep breathing, progressive muscle relaxation, and mindfulness meditation reduce nervous system activation and ease the transition to sleep. Practicing these techniques consistently is key to getting results.

Important: sleep medications should only be used under medical supervision and as a last resort. They can cause dependence and do not resolve the underlying cause of insomnia.

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