Sleep insomnia: causes, treatments and tips for better sleep

If you find yourself lying awake for hours in bed or waking up several times throughout the night, you may be experiencing sleep insomnia. This sleep-wake disorder is increasingly prevalent, affecting 1 in 4 adult Indians. It is a condition that can leave you feeling drained and irritable the next day, and in the case of chronic insomnia, may cause long-term health concerns. Fortunately, many instances of insomnia can be improved with simple lifestyle changes. In this guide, we'll explore what causes sleep insomnia, discuss typical treatment, and share some practical ways to help overcome insomnia so you can enjoy deeper, regular sleep.

Jump to: What is sleep insomnia? Common causes of sleep insomnia Treating sleep insomnia How to sleep better with insomnia Frequently asked questions

What is sleep insomnia?

Insomnia is a sleep disorder that makes it difficult to fall asleep, stay asleep or go back to sleep after waking during the night. While many of us experience a restless night on occasion, insomnia is more frequent and becomes a concern when it starts affecting your daily life. 

Occasional insomnia is often linked to temporary stress or changes in routine, whereas chronic insomnia occurs several nights a week for an extended period and may require professional advice.

The most obvious signs of insomnia in general are difficulty falling asleep, waking several times during the night or waking too early in the morning. Otherwise, you may find yourself feeling tired during the day, even after a full night's rest. You may also struggle with poor concentration, low energy and irritability. 

Common causes of sleep insomnia

For many people who suffer with sleep disorders like insomnia, it's difficult to pinpoint a single, isolated cause. More often, it's the result of several habits and lifestyle factors working together.

Some of the most common causes include:

• Stress related to work, family or finances
• Irregular sleep schedules
• Long hours spent on phones, laptops or televisions before bed
• Too much caffeine, especially from coffee, strong tea or energy drinks late in the day
• Late, heavy or spicy dinners that can cause digestion issues
• Noise, light, heat or a generally uncomfortable bedroom environment
• Lack of regular physical activity
• An unsupportive or ageing mattress that makes it difficult to get comfortable

In many Indian households, late dinners, busy work schedules and frequent mobile phone use before bedtime can all contribute to disrupted sleep. Dr. Nalini Nagalla, a pulmonologist and international sleep specialist, recently conducted a survey of 500 IT professionals in Hyderabad. She found that 97% used devices before bed, and 62% of participants reported difficulty falling or staying asleep, indicating a sleep health crisis in urban centres in the country.

Treating sleep insomnia

The right treatment for sleep insomnia depends on the cause. 

If you experience occasional insomnia, improving your sleep routine is often enough to get back on track. However, if your symptoms continue for several weeks, it's worth speaking with a healthcare professional to rule out any underlying issues.

If you're experiencing a more chronic form of insomnia, treatment usually focuses on improving sleep habits, reducing nighttime disturbances and addressing anything that's causing repeated waking. Medication may be recommended in some cases, but this should be determined by a healthcare professional. For many people, consistent lifestyle changes make the biggest difference over time.

How to sleep better with insomnia

If you're struggling with insomnia, there are some small, consistent changes listed below that often lead to lasting improvements. We recommend speaking with your doctor or a medical professional in addition to lifestyle changes to ensure you check for any underlying conditions and to receive appropriate care.

Going to bed and waking up at the same time every day helps your body's internal clock work more effectively. This includes the weekends – try not to sleep in or stay up too late, as this can undo your efforts and affect the start of your week.

If you wake during the night and can't get back to sleep within twenty minutes, avoid lying awake or trying to force yourself to sleep. Instead, move to another room, read a book or listen to calming music until you feel sleepy again.

Phones, tablets, computers and TVs emit blue light that can interfere with your body's natural sleep cycle. Try putting devices away at least thirty to sixty minutes before bedtime and use that time to relax instead.

Engage in relaxing activities designed to allow your mind to unwind:

• Read a physical book or magazine
• Practice mindful breathing or meditation
• Listen to calming music or a sleep story
• Stretch or do gentle yoga, but avoid strenuous exercise
• Write down your thoughts

Try to limit caffeine during the afternoon and evening. Remember that caffeine isn't only found in coffee: it can also be present in tea, chocolate, soft drinks and energy drinks. Similarly, while alcohol may initially make you feel sleepy, it often disrupts sleep later in the night, leading to lighter and less refreshing rest.

Heavy, oily or spicy meals close to bedtime may cause indigestion or acidity, making it harder to fall asleep comfortably. It's also a good idea to finish dinner at least two hours before going to bed.

Regular exercise is one of the most effective, natural ways to improve sleep. Activities such as brisk walking, cycling, swimming, yoga or light jogging can help you fall asleep faster and enjoy deeper sleep.

It is better to exercise in the morning or early evening, as intense exercise immediately before bedtime may leave you feeling more alert, making it harder to switch off.

Your bedroom needs to be a cool, quiet and dark environment to allow the body to rest more naturally. Bright lights and loud noises are some of the main reasons people struggle to sleep at night.

Cooler temperatures allow the body to settle naturally into sleep. To achieve an ideal environment, use a fan or air conditioner during the humid months if needed and choose breathable bedding that suits the season. 

Blackout curtains can help to block streetlights (and other sources of bright light) and dampen any street noise, such as traffic and neighbourhood sounds. You can also try sleep aids, like an eye mask or earplugs. Some people use white noise machines to minimise distractions, especially if they live in a busy city.

A tidy bedroom also feels more relaxing. Aim to keep your space clear of clutter and distractions, and avoid using your bed for too many daytime activities; by designating it a sleep sanctuary, your bedroom is more likely to be conducive to naturally deep sleep.

Your mattress plays a bigger role in sleep than many people realise. If your mattress is old, sagging or no longer provides proper support, you may find yourself constantly changing positions during the night.

At Sealy, we know that spinal alignment is key to achieving deep and refreshing sleep. Without the right support, your spine is likely to be misaligned while you sleep, forcing your muscles to work harder to keep you comfortable. This can lead to frequent tossing and turning and disrupted sleep. A supportive mattress maintains healthy spinal alignment, allowing your muscles to relax so you can enjoy deeper, more comfortable and uninterrupted sleep, for both you and your partner.

Frequently asked questions

What is the difference between sleep onset insomnia and sleep maintenance insomnia? Sleep onset insomnia is when you struggle to fall asleep at the beginning of the night, while sleep maintenance insomnia means you wake up frequently or too early and find it difficult to get back to sleep.

How can I sleep better if I have insomnia? Start by maintaining a consistent bedtime, limiting caffeine in the evening, reducing screen time before bed, exercising regularly, creating a comfortable sleep environment and ensuring your mattress is supportive. If your insomnia persists, please consult a healthcare professional.

Can my mattress affect sleep insomnia? Yes. An old or unsupportive mattress can cause discomfort, poor spinal alignment and frequent movement during the night, making it harder to get restful sleep.

What are some simple sleep tricks for insomnia? Some effective sleep tricks for insomnia include practising deep breathing, reading before bed, avoiding heavy meals late at night, keeping your bedroom cool and dark, and sticking to a regular sleep schedule.

When should I seek help for insomnia? If your insomnia sleep disorder continues for several weeks, regularly affects your daily activities or doesn't improve with lifestyle changes, it's a good idea to speak with a healthcare professional for further guidance.