Lying awake at 3 a.m. watching the clock is exhausting, and when it happens night after night, it can affect your mood, work and health. If you’re struggling with sleep, you’re not alone. Insomnia is the most common sleep complaint, and it’s very treatable.
What counts as chronic insomnia?
Insomnia means trouble falling asleep, staying asleep or waking too early, along with daytime problems like fatigue or poor concentration. It’s considered chronic when it happens at least three nights a week for three months or more.
Common causes
- Stress, anxiety or depression
- Irregular schedules or shift work
- Caffeine, alcohol or nicotine
- Chronic pain or other medical conditions
- Certain medications
- Other sleep disorders, such as sleep apnea or restless legs syndrome
Sometimes insomnia starts during a stressful period and then continues because of habits that develop around sleep, like spending long hours in bed awake or worrying about not sleeping.
The most effective treatment: CBT-I
Cognitive behavioral therapy for insomnia (CBT-I) is recommended as a first-line treatment for chronic insomnia. It’s a structured program that helps you:
- Reset your sleep schedule
- Build a stronger connection between your bed and sleep
- Calm the racing thoughts that keep you awake
- Change habits that make insomnia worse
Medications can help some people in the short term, but they don’t address the underlying causes. A sleep doctor can help you weigh the options.
Simple habits that help
- Get up at the same time every day, even on weekends
- Get morning sunlight
- Limit caffeine after noon
- Keep your bedroom cool, dark and quiet
- If you can’t sleep after about 20 minutes, get up and do something relaxing in dim light until you feel sleepy
When to see a sleep doctor
Talk to a sleep specialist if insomnia has lasted more than a few weeks, is affecting your daytime life or hasn’t improved with better sleep habits. A sleep study isn’t needed for most people with insomnia, but your doctor may recommend one if they suspect another sleep disorder, such as sleep apnea, is contributing. Snoring, gasping or restless legs are clues worth mentioning.
Book a sleep study in Deerfield Beach
Ready to get answers and better sleep? Call 1-800-481-3870 or request an appointment online. International Institute of Sleep is headquartered at 2151 W. Hillsboro Blvd., Suite 100, Deerfield Beach, FL 33442, and serves patients throughout Broward and Palm Beach counties.
This article is for general information and is not medical advice. Talk to your healthcare provider about your symptoms, and don’t stop or change a prescribed treatment without their guidance.
