Insomnia: What It Is and How to Fight It

Did you know that about one in three adults can’t get a good night’s sleep? Insomnia isn’t just a bad night; it can sap your energy, mood, and focus. Below we break down why it happens and what you can do right now to get back to solid sleep.

Common Causes of Insomnia

Stress is the biggest sleep thief. When your mind keeps replaying work emails or worries, cortisol spikes and tells your body to stay alert. Too much caffeine, especially after noon, also blocks the sleepy chemicals in your brain. Poor sleep habits—like scrolling on a phone right before bed—expose you to blue light, which tricks your brain into thinking it’s still daytime.

Medical issues matter too. Chronic pain, asthma, or an overactive thyroid can keep you tossing. Certain medicines, such as some antidepressants or steroids, list insomnia as a side effect. Even a change in routine, like traveling across time zones, can throw your internal clock off balance.

Practical Ways to Sleep Better

First, set a bedtime routine that signals “sleep time.” Dim the lights, turn off screens 30 minutes before you plan to sleep, and do something relaxing—reading a paperback, gentle stretching, or deep breathing.

Keep your bedroom cool, dark, and quiet. A temperature around 18‑20°C (65‑68°F) works for most people. Blackout curtains or a sleep mask block light, while earplugs or a white‑noise app mute disruptive sounds.

Watch what you drink. Replace evening coffee with herbal tea, and limit alcohol. While a nightcap may make you drowsy, it interferes with the later sleep cycles, leaving you groggy.

Schedule “worry time” earlier in the day. Write down concerns or to‑do items for 10‑15 minutes, then close the notebook and tell yourself you’ll revisit them tomorrow. This helps stop the brain’s replay loop at night.

If you can’t fall asleep within 20 minutes, get up and do a low‑key activity—like folding laundry—until you feel sleepy. Staying in bed awake can train your brain to associate the mattress with frustration.

When lifestyle tweaks aren’t enough, talk to a pharmacist or doctor. Over‑the‑counter melatonin can reset the sleep‑wake rhythm, but it works best when paired with consistent sleep habits. Prescription options exist for severe cases, but they require careful monitoring.

In short, insomnia often has a mix of habits, stress, and health factors. By cleaning up your bedtime environment, managing caffeine and screen time, and addressing stress head‑on, most people can boost their sleep quality without medication. If problems persist, professional guidance is the safest route to lasting rest.