Insomnia Guide

Everyone experiences a bad night’s sleep from time to time. But when sleeplessness becomes a regular pattern—affecting your mood, energy, or ability to function—it may be more than a temporary issue. It may be insomnia.

Insomnia is one of the most common sleep disorders, yet it's often misunderstood or minimized. This article breaks down what insomnia really is, what causes it, and how to know when it’s time to get help.

What Is Insomnia?

Insomnia is defined as difficulty falling asleep, staying asleep, or waking up too early and being unable to return to sleep—even when you have the chance to rest.

For a clinical diagnosis, symptoms must occur at least 3 nights a week for a month or more, and cause distress or impairment in daily life.

🧠 Importantly, insomnia is not just about how many hours you sleep—it's about how well you sleep and whether that sleep leaves you feeling restored.

Common Symptoms of Insomnia

Insomnia affects more than just your nights. Its impact often shows up during the day:

🌛 At Night:

Lying awake for 30+ minutes before falling asleep
Waking up multiple times during the night
Waking up too early and not feeling rested
Feeling anxious about not sleeping

🌞 During the Day:

Fatigue or low energy
Difficulty concentrating
Irritability or low mood
Increased worry or “sleep performance anxiety”
Decreased productivity or memory issues

📌 You may start dreading bedtime—not because you’re not tired, but because sleep feels out of reach.

Types of Insomnia

There are several types of insomnia, each with different causes and time frames:

Acute insomnia: Short-term, often triggered by stress, travel, or major life events
Chronic insomnia: Lasts 3+ months and may have no obvious cause
Sleep-onset insomnia: Difficulty falling asleep
Sleep-maintenance insomnia: Waking up frequently during the night
Early-morning awakening: Waking up too early and being unable to go back to sleep

🛌 Many people experience more than one type simultaneously, especially when insomnia is linked to anxiety or depression.

What Causes Insomnia?

Insomnia is often the result of multiple overlapping factors. Common causes include:

🔹 Psychological:

Anxiety – racing thoughts or anticipatory worry
Depression – early waking or hypersomnia
Stress – personal, academic, or work-related
PTSD or trauma history

🔹 Behavioral:

Inconsistent sleep schedule (e.g., shift work, travel)
Excessive screen time or stimulation before bed
Napping too late in the day
Associating your bed with wakefulness (e.g., working from bed)

🔹 Medical:

Chronic pain or illness
Hormonal shifts (e.g., menopause, PMS)
Gastrointestinal or respiratory issues
Side effects from medications or substances (caffeine, alcohol)

🌿 Often, insomnia becomes self-perpetuating: fear of not sleeping causes more anxiety, which in turn makes it harder to fall asleep.

🧑‍⚕️ Book a consultation with a licensed provider

When to Seek Help

If any of the following sound familiar, it’s time to consider professional support:

Sleep difficulties 3+ nights a week for 1+ month
Daily functioning is affected (mood, focus, performance)
You feel anxious or hopeless about sleep
You’ve tried lifestyle changes with no improvement
Insomnia is linked to anxiety, depression, or other health concerns

✅ Take the First Step Toward Better Sleep

At Mindful, we understand how personal and frustrating insomnia can be. Whether you need clinical therapy, medication guidance, or personalized sleep coaching, our providers are here to help.

You deserve rest. Let’s make it possible—together.