Skip to main content
Read about


Treating the underlying causes of insomnia can help you get a better night’s sleep.
Tooltip Icon.
Last updated April 12, 2022

Insomnia quiz

Take a quiz to find out if you have insomnia.

Care Plan


First steps to consider

  • Mild to moderate insomnia may be treatable with at-home strategies.
  • Changing your bedtime routine, limiting screen time, limiting caffeine, keeping a sleep schedule, and changing other daily habits may improve your sleep.
See home treatments

When you may need a provider

  • Insomnia doesn’t improve after about 4 weeks of home treatments
  • Moderate to severe insomnia
See care providers

Insomnia quiz

Take a quiz to find out if you have insomnia.

Take insomnia quiz

What is insomnia?

Pro Tip

Insomnia is a common sleep issue. Worrying about not getting enough sleep makes insomnia worse and people get stuck in a negative sleep cycle. —Dr. Bobbi Wegner

If you have trouble falling asleep at night, you may have insomnia, a common sleep disorder. Waking up in the middle of the night and taking a long time to fall back to sleep is also considered insomnia. So is waking up too early in the morning and feeling exhausted.

Some people have insomnia every night for years—or a lifetime. Others may have it for a short period of time during stressful situations.

Insomnia affects people of all ages, though it becomes more common in older adults. It can negatively affect your quality of life—such as how productive you are at school or work, your health, and your mental health.

It can be treated through a combination of behavioral strategies, therapy, and/or medications. Though it can be difficult to treat in some people.

Symptoms of insomnia

  • Difficulty falling asleep at night.
  • Waking up throughout the night.
  • Waking up earlier than you would like.
  • Having a hard time concentrating during the day.
  • Feeling tired or falling asleep during the day.
  • Having a hard time remembering things you have to do.
  • Feeling depressed, anxious, or irritable.

There are many other sleep disorders that have symptoms that are similar to insomnia. Obstructive sleep apnea, narcolepsy, circadian rhythm disorder, depression, and restless legs syndrome are a few of them. Your doctor can help figure out if you have one of these sleep disorders.

Insomnia quiz

Take a quiz to find out if you have insomnia.

Take insomnia quiz

Insomnia causes

Pro Tip

A misconception is that sleep doesn’t matter. Sleep matters a lot. It is a building block of health and fundamental in both feeling good and functioning well. Although it takes time and effort to adjust your sleep hygiene, it is well worth the effort. —Dr. Wegner

The most common cause of insomnia is anxiety. Anxiety or stress make your mind active throughout the night, which makes it hard to fall and stay asleep. Insomnia is also a symptom of depression and other mental health conditions like post-traumatic stress disorder (PTSD).

Also, there are certain behaviors that can make insomnia worse, such as watching TV or looking at your phone before bed.

The following conditions and behaviors can increase your risk of developing insomnia.

  • Anxiety and/or depression.
  • Post-traumatic stress disorder (PTSD).
  • Having short-term or chronic pain.
  • Working nights or traveling a lot.
  • Having a medical condition that affects sleep, like hyperthyroidism or gastroesophageal reflux disease (GERD).
  • Consuming caffeine.
  • Eating before bedtime.
  • Taking weight loss medications.
  • Drinking alcohol.
  • Sensitivity to light, noise, and temperatures.
  • Having poor or irregular sleep habits.

Dr. Rx

Ask your doctor: What type of insomnia do you think I have—primary or secondary (related to another issue)? What can I do at home, starting today, to work on this? Who treats insomnia—mental health clinician, sleep specialist, etc? —Dr. Wegner

How can I stop my insomnia?

If you are having trouble sleeping, see a mental health clinician or sleep specialist. They can help you figure out lifestyle changes to help with your insomnia. In some cases, they may prescribe medication.

Often, treating insomnia involves changing your bedtime routine and other daily habits that may affect sleep. It is known as having good sleep hygiene.

  • Avoid eating an hour or two before bed.
  • Don’t look at your phone or television at least two hours before bed.
  • Avoid caffeinated beverages, especially in the afternoon and evening.
  • Exercise daily.
  • Limit or eliminate naps.
  • Follow a consistent sleep schedule, going to sleep and waking up at the same time every day.
  • Practice relaxation techniques or activities like yoga and meditation.
  • If you are suffering from anxiety or depression, it’s important to treat these conditions with therapy and/or medications.
  • Do your best to decrease the stressors in your life.

If these don’t help, your therapist may suggest cognitive behavioral therapy (CBT). This teaches you how to control and get rid of any negative thoughts that might keep you awake at night. It also incorporates sleep hygiene recommendations.


Melatonin is the most common over-the-counter remedy for insomnia. It is a natural hormone that signals your body that it’s time to go to sleep.

Or, your doctor might write you a prescription for a sleep medication. Most likely it would be zolpidem (Ambien), eszopiclone (Lunesta), zaleplon (Sonata), and others. However, these come with side effects and risks if using over the long term. In some cases, antidepressants have sedating effects and can help with insomnia.

Ready to treat your insomnia?

We show you only the best treatments for your condition and symptoms—all vetted by our medical team. And when you’re not sure what’s wrong, Buoy can guide you in the right direction.See all treatment options
Illustration of two people discussing treatment.

Insomnia quiz

Take a quiz to find out if you have insomnia.

Take insomnia quiz

Share your story
Once your story receives approval from our editors, it will exist on Buoy as a helpful resource for others who may experience something similar.
The stories shared below are not written by Buoy employees. Buoy does not endorse any of the information in these stories. Whenever you have questions or concerns about a medical condition, you should always contact your doctor or a healthcare provider.
Dr. Bobbi Wegner is a clinical psychologist, lecturer at Harvard, author, advisor, writer and international speaker. She is the founder and CEO of Groops, an online platform that provides support groups and guided conversations around mental health issues and everyday worries.Dr. Wegner writes and speaks internationally on modern mental health. She has a column in Psychology Today, is a parenting...
Read full bio

Was this article helpful?

7 people found this helpful
Tooltip Icon.
Read this next
Slide 1 of 4