Insomnia — difficulty falling asleep, staying asleep, or waking up too early — is one of the most common sleep problems in modern society. Stress, late-night screen time, and irregular schedules are among the biggest culprits. Insomnia is a persistent problem with sleep quality or duration that affects daytime functioning, energy, and mood.
Types of insomnia:
- Acute insomnia: Short-term, often linked to stress or major life events
- Chronic insomnia: Lasts at least 3 nights per week for 3 months or more.
Common Causes of Insomnia
- Stress and anxiety: Worrying thoughts can keep the mind active at night.
- Lifestyle habits: Irregular sleep schedules, caffeine, alcohol, late-night meals.
- Technology use: Blue light from screens disrupts melatonin production.
- Medical conditions: Pain, asthma, depression, sleep apnea.
- Medications: Some blood pressure, asthma, or antidepressant drugs interfere with sleep.
Symptoms of Insomnia
- Difficulty falling asleep at night
- Waking up often during the night
- Waking up too early and not being able to go back to sleep
- Daytime fatigue or sleepiness
- Irritability, mood swings, or trouble concentrating
How to Sleep Better: Insomnia Remedies
- Lifestyle & Sleep Hygiene: Create a calm bedtime routine (reading, warm shower, meditation), keep the bedroom dark, cool, and quiet, limit screen time 1–2 hours before bed.
- Natural Remedies: Herbal teas, such as chamomile, valerian root, and passionflower, may help promote relaxation. Magnesium-rich foods such as nuts, seeds, and leafy greens support better sleep. Aromatherapy, lavender essential oil, is linked to improved sleep quality.
- Mindfulness meditation: Calms the mind and reduces stress before bed.
When to See a Doctor
- Insomnia lasting more than 3 nights in a week.
- Severe daytime sleepiness or impaired daily functioning.
- Suspected sleep disorders like sleep apnea.
By adopting healthy sleep habits, exploring natural remedies, and seeking professional support when needed, you can take important steps toward better sleep and improved quality of life.
Disclaimer: This article is for educational purposes only and should not replace professional medical advice. Please consult a healthcare provider if insomnia persists.