Insomnia is a common treatable condition. You can try lifestyle changes, medications, or behavior therapy to help manage it. Speaking with your doctor can help you develop a proper treatment plan.

The Centers for Disease Control and Prevention (CDC) advises that most adults need at least 7 hours of sleep each night. But 1 in 3 American adults don’t sleep the recommended amount.

Insomnia can involve:

Insomnia leaves you tired and makes it difficult to function well during the day. It can be the cause or the result of other health problems, and it can affect anyone.

If you have had symptoms of insomnia for 2 weeks, consider making an appointment with a doctor.

Insomnia can be a symptom and cause of serious health conditions. Your doctor may refer you to a specialist to help you get the right treatment for your needs.

Prevalence of insomniaShare on Pinterest
Infographic by Alyssa Kiefer

Insomnia is a common condition. The American Academy of Sleep Medicine (AASM) reports that among adults:

  • 30 to 35 percent have brief symptoms of insomnia
  • 15 to 20 percent have short-term insomnia lasting less than 3 months
  • 10 percent have a chronic insomnia disorder, which occurs at least 3 times per week for at least 3 months

A 2019 review article suggests that as many as 75 percent of adults ages 65 and older have symptoms of insomnia.

Research suggests that 43 percent of children have insomnia symptoms, and 20 percent of the time, it develops into adult insomnia.

Share on Pinterest
Infographic by Alyssa Kiefer

Risk factors for insomnia, according to the National Institutes of Health (NIH), include:

  • Age: Older adults are more likely to develop insomnia.
  • Family history and genetics: Certain genes may affect sleep patterns.
  • Environment: Shift work, night work, and jet lag can affect the sleep-wake cycle, as can nighttime noise or light and uncomfortably high or low temperatures.
  • Stress: Worrying raises the risk of insomnia. Worrying about not getting enough sleep can make it worse.
  • Sex: More women than men develop insomnia, possibly due to hormonal changes. Pregnancy and menopause can also play a role.

Other lifestyle factors that can increase the risk for insomnia include:

  • changing your sleep routine often
  • sleep interruption
  • long daytime naps
  • not enough exercise
  • consuming caffeine, alcohol, nicotine, or certain drugs
  • using electronic devices too close to bedtime

In 2019, an AASM survey found that a primary culprit of sleep loss is watching TV. Of the 2,003 adults who answered the survey:

  • 88 percent lost sleep to watch multiple episodes of a TV or streaming series
  • 72 percent of adults ages 18 to 34 and 35 percent of those 35 and older lost sleep to play video games
  • 66 percent lost sleep due to reading
  • 60 percent missed sleep to watch sports

Sleep disturbances can also occur in response to major stressful events, such as natural disasters and violence or war.

A February 2020 study involving 5,641 adults living in China looked at the impact of the COVID-19 pandemic on sleep. Researchers found a 37 percent increase in clinical insomnia from before the pandemic to its peak.

In 2020, an observational study found that post-9/11 veterans are especially vulnerable to insomnia, with 57 percent screening positive for insomnia disorder.

There’s also a two-way relationship between sleep disorders and depression. About 90 percent of people with depression have sleep complaints such as:

Lack of sleep, even in the short term, can negatively affect:

  • energy
  • mood
  • work or school performance
  • memory, concentration, and decision making
  • safety

Insomnia can worsen health problems or raise the risk of developing conditions such as:

Research from 2019 suggests that insomnia in older adults increases the risk of cognitive decline and dementia.

A 2021 study on the link between sleep duration and mortality in people from East Asia found that sleeping 7 hours at night, compared to all other sleep durations, was significantly associated with a lower mortality risk.

These stats include all causes of death, including:

  • cancer
  • cardiovascular disease
  • other causes

A 2019 study involving 487,200 people in China looked at insomnia risk over about 10 years.

Those who had three common insomnia symptoms — trouble falling asleep or staying asleep, waking too early, or trouble focusing during the day — were 18 percent more likely to develop stroke, heart attack, and similar diseases than those who didn’t have insomnia symptoms.

Data from 2019 representing approximately 41.6 million working-age adults suggests insomnia is associated with lower self-rated life satisfaction.

Chronic insomnia is also associated with an estimated annual loss in the national gross domestic product of $1.8 to $207.5 billion, or an average of 45 to 54 days of workplace productivity.

Share on Pinterest
Infographic by Alyssa Kiefer

Research from 2019 found that one-fifth of older adults are prescribed sleep medications.

Data from the CDC shows that about 8 percent of adults used sleep medications in the last 30 days or most days in 2020. This includes about 10 percent of women and 7 percent of men.

Prescription medications for insomnia include:

Other medications, such as antidepressants, are sometimes prescribed off-label for the treatment of insomnia.

Your doctor might judge that off-label drug use is medically appropriate for you.

Some nonprescription antihistamines and supplements, like melatonin, are also used as sleep aids.

Prescription and nonprescription sleep aids and supplements can cause side effects and interact with other medications. Most are intended for short-term use. Always speak with your doctor before taking them.

Non-medicinal treatments are typically a doctor’s first recommendation before medication.

Behavioral therapies

Other therapies for insomnia are:

  • talk therapy
  • relaxation or meditation
  • sleep education
  • sleep restriction therapy
  • stimulus control therapy
  • light therapy

Lifestyle modifications

Some lifestyle habits can make it easier to fall asleep and stay asleep. Try:

  • going to bed at the same time every night and waking up at the same time every morning, if possible
  • keeping the bedroom cool, quiet, and free from artificial light sources, such as electronic devices
  • avoiding caffeine, alcohol, and tobacco in the evening and not eating a heavy meal in the hours before bedtime
  • exercising regularly but not within 5 or 6 hours of bedtime
  • avoiding long daytime naps
  • taking an hour before bedtime to wind down and relax

Insomnia is a common condition that can affect anyone.

It has various underlying causes, some of which can be treated with medications, behavioral therapy, or lifestyle changes.

If left untreated, insomnia can negatively impact your quality of life and lead to health complications.

Talking with your doctor can help create a treatment plan that works for you.