Insomnia: when sleep becomes a struggle



Have you ever woken up at three in the morning and found yourself staring at the ceiling, wondering why you cannot get back to sleep? If it happens often, you know how exhausting it can be.



Insomnia is not only about sleeping too few hours. It can also show up as difficulty falling asleep, frequent awakenings, waking up too early, or feeling that your sleep was not restorative.



Moreover, not all sleepless nights are alike or have the same cause. Stress, anxiety, certain habits, hormonal changes, pain, and some health issues can all play a role. That is why a solution that helps one person may not work in the same way for someone else.



If you are concerned about the impact of getting too little sleep on your wellbeing, you can also read: Sleeping too little causes dementia and serious health problems.



What are the main types of insomnia?



Insomnia is often classified according to its duration and the way it disrupts sleep. It can be temporary, linked to a worry, a trip, or a major change; or it can last longer and become an ongoing problem.



There are also different ways of experiencing it:




  • Sleep-onset insomnia: you have trouble falling asleep even though you are tired.

  • Sleep-maintenance insomnia: you wake up several times during the night and take a long time to fall back asleep.

  • Early awakening: you open your eyes well before the expected time and can no longer get any rest.

  • Non-restorative sleep: you sleep for several hours, but wake up feeling tired, irritable, or unable to concentrate.



These forms can occur separately or together. If your main difficulty is waking up during the night, this article may guide you: I wake up at 3 in the morning and cannot get back to sleep—what should I do?



What brain studies reveal about insomnia



A team of researchers from the Netherlands and Australia analyzed brain scans from more than 200 people with insomnia. The scientists observed different patterns of neural connectivity, suggesting that there may be several biological subtypes of insomnia.



This finding is important because it helps explain why the same treatment does not produce equal results for every patient. If each subtype involves different mechanisms, the approach may also need specific adjustments.



Tom Bresser, one of the researchers associated with the study, noted that understanding these differences could encourage more personalized treatments. Instead of applying a single response to everyone, professionals could more accurately consider each person's symptoms, causes, and characteristics.



However, this is still a developing field. Brain scans provide valuable information, but they do not replace a clinical assessment or allow treatment to be chosen on their own.



Why identifying the cause of insomnia matters



Stella Maris Valiensi, president of the Argentine Sleep Medicine Association, emphasized that this type of research represents a first step toward a more precise scientific classification.



Until a few years ago, many treatments were applied in a fairly general way. Today, the goal is to look at the whole picture: when the problem began, what happens before you go to bed, what your awakenings are like, and how it affects your daytime life.



For example, if repetitive thoughts, worries, or a feeling of alertness appear when you turn off the light, it is worth working on emotional arousal. If you are going through something similar, you can explore these tips for calming nighttime anxiety and sleeping better.



In other cases, insomnia may be related to pain, loud snoring, irregular schedules, stimulant use, or medication side effects. Recognizing the source prevents you from blaming yourself and makes it possible to seek better-targeted help.



How to fight insomnia without giving in to it



Insomnia can be treated. You do not have to get used to living with tiredness, irritability, or trouble concentrating. Sleep hygiene measures are a good starting point, although in persistent cases they may not be enough on their own.



These actions can help you regain some regularity:




  • Keep similar times for going to bed and getting up, even on weekends.

  • Try to keep your bedroom dark, quiet, and at a comfortable temperature.

  • Cut back on screens and stimulating activities before going to bed.

  • Avoid constantly checking the clock if you wake up during the night.

  • Limit coffee, energy drinks, and alcohol, especially in the afternoon and evening.

  • If you cannot sleep, get up for a moment and do a quiet activity in dim light.



Creating a small nighttime ritual may also help: a warm shower, slow breathing, calm reading, or soft music. The idea is not to force yourself to sleep, but to teach your body that the day is coming to an end. 🌙



Therapy and medication for insomnia



Cognitive behavioral therapy for insomnia addresses the habits and thoughts that keep the problem going. It can help you reduce the fear of not sleeping, organize your schedule, and rebuild a calmer relationship with your bed. To learn more, you can read about cognitive behavioral therapy as a treatment for insomnia.



Medication can be helpful in certain situations, but it should be prescribed and monitored by a professional. Do not self-medicate or combine sleep products on your own, even if they are available over the counter or marketed as natural.



When you seek professional advice, try to explain how long you have been having difficulties, how many times you wake up, what your schedule is like, and how you feel during the day. Keeping a sleep log for one or two weeks can provide useful information.



I also suggest you keep reading: I solved my sleep problem in 3 months: here is how I did it.



When it is advisable to consult a professional



Seek guidance if the problem persists or affects your work, relationships, or mood. It is also advisable to consult a professional if you snore loudly, wake up feeling as though you are choking, have involuntary movements, or experience excessive daytime sleepiness.



Research into the different types of insomnia offers hope, but it also reminds us of something essential: each person needs to be heard as an individual. Your difficulty sleeping is not a lack of willpower or a personal flaw.



Before looking for a “magic pill,” observe your nights with curiosity and without punishing yourself. Asking for help, reviewing your habits, and understanding what is disrupting your rest can be the first step toward feeling that your bed is a safe place again.