Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and being unable to go back to sleep. This results in poor-quality sleep that can lead to daytime fatigue, difficulty concentrating, and other issues affecting daily life.

Stress and Anxiety:

• Work, school, finances, or personal relationships.
• Worry about sleep itself (known as psychophysiological insomnia).

• Medical Conditions:

• Chronic pain, arthritis, asthma, heartburn, or other illnesses.
• Sleep apnea or restless legs syndrome.

• Mental Health Disorders:

• Depression, anxiety disorders, or post-traumatic stress disorder (PTSD).

• Lifestyle Factors:

• Irregular sleep schedules or shift work.
• Excessive screen time before bed (blue light exposure).
• Consuming caffeine, nicotine, or alcohol close to bedtime.

• Environmental Factors:

• Noise, light, or an uncomfortable sleep environment.

• Medications:

• Certain drugs for blood pressure, asthma, or mental health conditions can interfere with sleep.

• Hormonal Changes:

• Menopause, pregnancy, or menstrual cycles.

• Poor Sleep Hygiene:

• Inconsistent bedtimes, napping too much, or using the bed for activities other than sleep.

A healthcare provider may diagnose insomnia through:

1. Medical History: Questions about sleep habits, mental health, and lifestyle.
2. Sleep Diary: Keeping track of sleep patterns and symptoms for 1–2 weeks.
3. Polysomnography (Sleep Study): Conducted in a sleep clinic if other sleep disorders, like apnea, are suspected.
4. Actigraphy: Using a wearable device to monitor sleep-wake patterns.

• Difficulty falling asleep despite feeling tired.
• Frequent nighttime awakenings.
• Waking up too early and not feeling refreshed.
• Daytime fatigue or sleepiness.
• Irritability, mood disturbances, or anxiety.
• Difficulty concentrating or impaired memory.
• Worry about sleeping or fear of going to bed.

• Prescription Sleep Aids: E.g., Zolpidem (Ambien), Eszopiclone (Lunesta), Desyrel (Trazodone).
• Over-the-Counter Options: Antihistamines or melatonin.

Lifestyle Changes and Sleep Hygiene:

• Maintain a consistent sleep schedule (go to bed and wake up at the same time daily).
• Create a comfortable sleep environment (dark, quiet, and cool room).
• Limit caffeine, nicotine, and alcohol intake, especially in the evening.
• Avoid heavy meals close to bedtime.
• Limit screen time before bed and consider blue light-blocking glasses or filters.

Relaxation Techniques:

• Meditation, deep breathing, or progressive muscle relaxation to reduce stress.
• Visualization: Imagining calm, peaceful scenes to encourage sleep.

Alternative Therapies:

• Acupuncture: May help improve sleep in some cases.
• Herbal Supplements: Valerian root or chamomile (consult a doctor before use).