What is insomnia, and how long can it last?

Quality sleep plays a crucial role in our ability to lead healthy, productive lives, helping us heal, relax, and recover. So, sleep disruptions can present numerous complications when it comes to our well-being and ability to function. Insomnia—the most prevalent sleep disorder—is a common source of such disruptions, making it hard for many people to get to sleep and stay asleep. But what are the other symptoms of insomnia? And how long can it last? Below, we’re covering the basics of insomnia, including its symptoms, duration, and methods of treatment. 

What is insomnia?

Insomnia is a sleep disorder that can cause an individual to struggle falling asleep and staying asleep According to the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (DSM-V), insomnia disorder may be present if sleep disruptions occur at least three nights per week for three months or more. Additionally, these disturbances must cause “clinically significant distress or impairment in social, occupational, educational, academic, behavioral, or other important areas of functioning” and occur despite the individual having the chance to get quality sleep. 

The following are symptoms of insomnia:

• Feeling tired when you wake

• Trouble falling asleep 

• Getting up frequently during the night

• Waking too early

• Difficulty focusing

• Fatigue or somnolence throughout the day

Even if you do not meet the above-mentioned criteria for chronic insomnia, you may still experience insomnia over the short term. Acute sleep disturbances can be caused by excess stress, major life changes, and certain mental and physical health conditions. If you believe you’re living with insomnia, consider consulting with a healthcare professional, who can provide you with screenings and determine whether further testing, a diagnosis, and treatment are necessary. 

Causes of insomnia

Short-term insomnia can be caused by changes to the way you sleep, such as staying up too late or going to bed too early. It can also be influenced by a spike in your stress levels. If you have gone through a major life change recently, this may also be keeping you up at night. Other possible reasons include jetlag or a change in your work schedule.  

Long-term insomnia may be caused by widely varying factors as well. For instance, chronic pain may make it hard for you to rest.

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Additionally, sustained use of substances like caffeine and alcohol can lead to chronic insomnia in some cases. And certain types of medication can affect your sleep cycle. 

How long can insomnia last?

As discussed above, insomnia can be either acute or chronic. Acute (short-term) insomnia may last a week or less, while chronic insomnia typically lasts a minimum of three months. The duration of chronic insomnia can vary based on the individual and the severity of their symptoms.  Research suggests that insomnia commonly persist for several years. In one study, researchers found that 46% of participants with insomnia experienced it for at least three years. There is also evidence that symptoms may be more persistent if insomnia is severe. 

Insomnia treatment

Treatment for insomnia may consist of lifestyle changes, therapy, and medication. If you’re experiencing insomnia, a mental health or medical professional can help you develop a treatment plan that works for you.  

Lifestyle changes

• Avoid stimulants – If your sleep challenges are related to caffeine or similar stimulants, consider cutting down. You can do this by limiting the amount you’re consuming, avoiding using them after 5pm, or switching to less-caffeinated versions of certain beverages (e.g., from coffee to tea). 

• Develop a consistent sleep schedule – One of the best ways of getting regular sleep is going to bed and waking up at similar times. Consider starting a bedtime routine that helps you wind down each night and get on a regular sleep schedule. 

• Create a restful environment – Ensuring your space is optimized for sleep can help you fall asleep and stay asleep. Try to limit the amount of noise and light you’re exposed to in your room and keep the temperature cool. You may also want to avoid having a tv or other screens in your room. 

• Give yourself time to relax – Try to incorporate a wind-down period into the moments before you go to bed. Avoid using your smartphone well before you plan to go to sleep and consider leaving it outside of your room. You can also read a book to unwind right before bed, but avoid using a bright lamp. Easing your body into the sleeping process can be a more effective strategy than abruptly attempting to get to sleep.

• Exercise – Researchers have found that physical activity can reduce insomnia. Exercise can decrease stress, improve your mood, and help alleviate physical health challenges that may contribute to insomnia. You may want to avoid strenuous exercise just before bed, though, as this may make it harder for you to get to sleep.

• Consider natural sleep aids – There are certain natural remedies that may help you get to sleep more easily. These include things like essential oils (e.g., lavender oil, peppermint oil, ylang ylang oil), herbal teas (e.g., magnolia, decaf green tea), and natural supplements (e.g., melatonin, magnesium). Consulting with a healthcare professional prior to using one of these products can help you avoid adverse effects.

Therapy

Psychotherapy is considered the first-line treatment method for insomnia. A therapist can help you determine the sources of sleep disruptions, work through the emotional challenges of insomnia, and address comorbid mental health conditions. A common therapeutic modality used to treat insomnia is cognitive behavioral therapy, which focuses on helping individuals identify and replace unhelpful thoughts that can cause difficulty sleeping. 

For example, a therapist may help you realize that you often experience stress before bed that arises due to concerns about the next day’s tasks, which keeps you from getting to sleep as quickly as you could. They may then help you replace these worries with positive affirmations or other thoughts while also providing you with tips for managing the stress of your everyday responsibilities. 

Medication 

Certain drugs may be prescribed to help individuals with insomnia sleep better and address comorbid mental health conditions. Though these medications can be helpful, they are often considered short-term treatments for insomnia. Always consult with a healthcare professional prior to starting or stopping any medication. 

Risk factors for insomnia

Insomnia is the most common sleep disorder; but some people are more predisposed than others to developing it.

Common risk factors for insomnia include:

• A sedentary lifestyle

• Excess stress

• Shift work

• Frequent travel

• Major life changes

• Mental health conditions

The effects of insomnia

Insomnia can create serious challenges in the lives of those who experience it. When you don’t get enough sleep for an extended period of time and still have to go about your day, this can make it hard to function as effectively. You may experience difficulty at work, school, or in your home life. Insomnia can also become dangerous if you have to drive, handle heavy machinery, or perform similar tasks. 

A lack of quality sleep can lead to numerous physical and mental health conditions, as well. While mental health conditions like depression can cause sleep disruptions, insomnia can also cause an individual to experience depressive symptoms. Insomnia can also lead to chronic conditions like cardiovascular disease and hypertension. 

A better night’s sleep with online therapy

The results of a growing number of studies point to the efficacy of online therapy when addressing insomnia. In a meta-analysis that included 15 studies and over 1,600 total participants, researchers concluded that online cognitive behavioral therapy is an “effective treatment for adults with insomnia”. As discussed above, cognitive behavioral therapy is a widely utilized modality that can help individuals reframe negative thought patterns that may be underlying trouble sleeping. 

If you’d like to address insomnia and get a better night’s sleep, consider connecting with a licensed therapist online. With an online therapy platform like BetterHelp, you can work with a mental health professional remotely, which can be helpful if insomnia makes it difficult for you to drive to an office. Your therapist can also connect you with useful resources, such as informational articles that help you learn how to get a better night’s sleep.