Sleep is a vital part of our overall health and well-being, so struggling to sleep is not only a frustrating and often isolating experience; it’s an issue that can have a profound impact on your overall health.
Yet insomnia is also surprisingly common, with around two-thirds of adults experiencing occasional insomnia symptoms and around 10-15% experiencing chronic insomnia.
While it is possible for insomnia to go away on its own – particularly in cases of lifestyle-related or transient insomnia – many people find that professional intervention is necessary. This is especially true when insomnia is linked to underlying mental health conditions like depression, anxiety, or PTSD.
The good news is that effective treatments exist. Cognitive behavioral therapy (CBT) is the gold standard for treating chronic insomnia, and there are also several lifestyle changes and techniques that can help improve your sleep quality.
In this article, we’ll explore what insomnia is, its causes and symptoms, and what you can do to get back to experiencing restful and restorative sleep.
What is insomnia and does it ever go away?
Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early without being able to go back to sleep.
While some people experience short-term (or transient) insomnia, others struggle with chronic insomnia that lasts for months or years. In these cases, it’s much more than just the occasional restless night – it’s a persistent problem that can take a serious toll on your physical and mental health.
There are two main types of insomnia:
- Acute (transient) insomnia: This type is short-term, usually lasting from a few days to a few weeks at a time, but for less than three months in total. It is often triggered by stress, life changes, or travel.
- Chronic insomnia: This type of insomnia occurs at least three nights a week for three months or longer. It can be far more serious and damaging, and often requires professional treatment to address.
Sometimes insomnia occurs on its own, which is known as “primary insomnia.” However, it’s often a symptom of another issue, such as depression, anxiety, chronic pain, hormonal changes, or other medical or mental health conditions, which is known as “secondary insomnia.”
Understanding and identifying the root causes behind your insomnia is therefore a vital aspect of being able to treat both the insomnia and the underlying condition effectively.
Symptoms and consequences of insomnia
The most obvious signs of insomnia are feeling tired but can’t sleep, frequently struggling to get to sleep, or unable to stay asleep for long enough. But the signs of insomnia go beyond just difficulty sleeping, and insomnia doesn’t just impact your nights – it affects your days, too.
Understanding how long it takes the average person to fall asleep (around 10–20 minutes) can help you gauge whether your sleep latency is within a healthy range or indicative of a deeper issue. But being aware of the other symptoms and consequences of insomnia is also important.
Common symptoms of insomnia include:
- Trouble falling or staying asleep, even though you’re tired.
- Waking up too early and being unable to return to sleep.
- Poor sleep quality that leaves you feeling unrested.
- Daytime fatigue and low energy.
- Difficulty concentrating or making decisions.
- Irritability and mood swings.
- Decreased motivation.
- Physical symptoms like headaches or muscle tension.
Left untreated, chronic insomnia can also increase the risk of serious health issues, including heart disease, diabetes, and mental health challenges like depression or anxiety.
Causes of insomnia: why can’t I sleep even though I’m tired?
Understanding the causes and risk factors of insomnia is a vital starting point in learning how to overcome it. Here are some of the most common factors that contribute to insomnia and sleep issues:
- Stress and anxiety: Worries about work, relationships, or other life challenges can keep your mind racing at night, leading to difficulty falling or staying asleep. This can also trigger sleep anxiety symptoms, such as dread or panic at bedtime.
- Lifestyle factors: A sedentary lifestyle, erratic sleep schedules caused by shift work or excessive travel, overuse of electronic devices before bedtime, and high caffeine or alcohol consumption can all disrupt your natural sleep cycle.
- Genetics: Research suggests that certain genes have a higher risk factor, meaning insomnia is hereditary to a certain extent. However, while genetic predispositions exist, behavior and environment usually play a larger role.
- Mental health conditions: People with certain mental health conditions – including depression, anxiety, PTSD, and bipolar disorder – are known to be more susceptible to insomnia.
- Hormonal changes: Shifts in hormones during menopause, pregnancy, or even monthly cycles can trigger insomnia.
- Age: As we age, changes in our circadian rhythms and health issues make insomnia more common among older adults.
If any of these factors resonate with you, it’s important to understand that addressing the root cause can lead to significant improvement.
Does insomnia ever go away on its own?
Sometimes, yes – especially if it’s acute (transient) insomnia triggered by stress or a temporary lifestyle factor.
In these cases, simply improving your sleep hygiene practices may help resolve it. But even in the case of chronic insomnia – which will likely need a more tailored form of treatment – good sleep hygiene is a critical factor in ensuring an improvement in your sleep quality, so achieving this should always be a priority.
Tips for better sleep hygiene:
- Stick to a consistent sleep schedule, even on weekends.
- Create a relaxing bedtime routine, such as reading or meditating.
- Take a warm bath before bed to help your body relax.
- Limit exposure to screens (TVs, smartphones, tablets) at least an hour before bed.
- Avoid caffeine, alcohol, nicotine, and heavy meals close to bedtime.
- Ensure your sleep environment is comfortable, quiet, and dark.
- Avoid high-intensity workouts in the evening.
However, if your insomnia persists or is linked to an underlying issue, professional treatment is often necessary.
Treatments for insomnia and sleep anxiety
When insomnia doesn’t resolve on its own, evidence-based treatments can provide the relief you need. The most effective approaches include:
Psychotherapy: CBT for insomnia
CBT-I, which stands for cognitive behavioral therapy for insomnia, is the gold standard for treating chronic insomnia. It involves working closely with a therapist who will use the standard principles of CBT – a highly effective type of talk therapy – in a short, solution-focused manner to specifically address the issue of insomnia.
The CBT-I approach works by:
- Determining the primary sources and causes of your sleep disruptions.
- Identifying and changing negative thoughts, behaviors, and beliefs that may be affecting your sleep.
- Teaching stress management and relaxation techniques, and helping you to establish healthier sleep habits.
- Helping you to work through the emotional issues that stem from your insomnia, including sleep-related anxiety symptoms.
- Helping to facilitate healthier lifestyle changes that can positively impact your sleep.
CBT also addresses underlying mental health conditions, such as anxiety or depression, that may well be contributing to your sleep issues. It’s also important to note that online therapy is equally as effective as in-person therapy, offering a convenient option for those who prefer virtual care.
Medication
In some cases, medications may be prescribed to help regulate sleep. However, these are generally considered a short-term solution and should only be used under a licensed healthcare provider’s supervision.
There are also a number of over-the-counter sleep supplements available, such as melatonin, however again these should be used with caution and only ever on a short-term basis.
While medications specifically for sleep can provide temporary relief, they often won’t address the underlying causes. Therapy, on the other hand, provides a safe and supportive means of identifying the issues behind your insomnia, and you can create a treatment plan tailored to your unique needs.
However, if your insomnia is linked to another underlying condition, psychiatric medications can sometimes provide the relief you need. And a holistic approach – such as that offered at REACH Behavioral Health Ohio – that encompasses both psychotherapy and psychiatric medication management, can be the best way forward.
If you’ve been struggling with your sleep for more than three months, the best course of action is always to seek professional guidance.
Find relief from insomnia with REACH Behavioral Health
Insomnia can become an overwhelming issue, but it doesn’t have to define your life. Whether it’s caused by stress, lifestyle factors, or underlying mental health concerns, it’s possible to treat by understanding and addressing the root causes.
So rather than hope your insomnia will go away on its own, it’s always best to seek help and support.
At REACH Behavioral Health in Ohio, we specialize in helping individuals understand and overcome sleep issues through compassionate, evidence-based care.
Our experienced team can help you identify the root causes of your insomnia, develop strategies to manage it, and address any underlying mental health conditions. Whether through in-person therapy or online sessions, we’re here to guide you toward restful nights and brighter days. Contact REACH today to start your journey to better sleep.