Insomnia

Find the first group that matches. Each one is a MySymptom care level, from most to least urgent.

1. Call your doctor today

   • Waking up gasping for breath
   • Falling asleep without meaning to during the day, especially while driving. Don't drive until you've been checked.

2. Book a visit

   • Trouble sleeping 3 or more nights a week for over a month
   • Loud snoring or pauses in breathing that someone has noticed
   • Low mood or worry that keeps you awake
   • Restless legs that stop you from sleeping

3. Care for it at home

   • A few rough nights after stress or travel. Keep a steady wake time and a calm wind-down.

If low mood comes with thoughts of harming yourself, call or text 988 now. It's free and private. 988 Suicide & Crisis Lifeline

Insomnia might mean lying awake for hours after going to bed, waking repeatedly during the night, waking far too early and not being able to fall back asleep, or waking up unrefreshed even after a normal time in bed. Daytime symptoms include fatigue, difficulty concentrating, irritability, and a foggy 'jet lag' feeling.

Sleep problems are extraordinarily common, and almost everyone goes through stretches of poor sleep at some point. Insomnia becomes a clinical concern when difficulty falling asleep, staying asleep, or feeling rested affects your daytime functioning for weeks at a time. The pattern matters: trouble falling asleep often relates to anxiety or screen use late at night; waking in the middle of the night points more toward stress, alcohol, or hormonal changes; waking too early may be linked to depression.

The encouraging news is that most insomnia responds to changes in sleep behavior, what's broadly called sleep hygiene, without medication. Cognitive behavioral therapy for insomnia (CBT-I) has stronger long-term evidence than sleeping pills. When sleep problems are part of a bigger picture (sleep apnea, depression, restless legs, chronic pain), addressing the underlying issue is what truly helps.

• Stress and anxiety

  A racing mind at bedtime is one of the leading causes of insomnia. Worries about work, relationships, or even sleep itself can keep the brain on high alert.

• Poor sleep habits

  Inconsistent bedtimes, late-night screens, large evening meals, and using the bed for non-sleep activities all weaken the brain's sleep cues.

• Caffeine, alcohol, and nicotine

  Caffeine in the afternoon or evening can disturb sleep hours later. Alcohol may help you fall asleep but fragments sleep in the second half of the night.

• Depression

  Sleep changes, especially early-morning waking, are a hallmark of depression. Treating the mood often improves the sleep.

• Sleep apnea

  Repeated breathing pauses during sleep cause fragmented, unrefreshing rest. Loud snoring, witnessed pauses, and severe daytime sleepiness are common clues.

• Medications

  Stimulants, certain antidepressants, decongestants, steroids, and many others can disturb sleep.

• Hormonal changes

  Perimenopause, menopause, pregnancy, and thyroid changes all commonly disrupt sleep.

These steps are for mild symptoms with none of the warning signs above. Ask a pharmacist before taking any medicine.

• Keep a consistent schedule

  Wake at the same time every day, even after a poor night, and avoid long daytime naps. This anchors your body clock.

• Build a wind-down routine

  Spend the last 30 to 60 minutes before bed dimming lights, doing something calming, and avoiding screens or news.

• Use the bed only for sleep

  Avoid working, scrolling, or watching TV in bed. The brain learns to associate the bed with what you do there.

• Get morning light

  Bright daylight in the morning, especially within the first hour after waking, helps regulate the sleep-wake rhythm.

• Watch caffeine timing

  Stop caffeine by early afternoon. Even people who think they sleep fine after coffee often see better sleep when they cut it earlier.

• Get out of bed if you can't sleep

  If you've been awake more than about 20 minutes, get up, do something quiet and dim, and return when sleepy. Lying frustrated in bed teaches the brain to associate bed with wakefulness.