What Is It?

Insomnia is difficulty getting to sleep or difficulty sleeping without interruptions. You may have difficulty falling asleep, you may wake up too early, or you may wake up periodically during the night. Insomnia of any kind can keep you from feeling rested and refreshed during your day. Almost all of us have episodes of insomnia at some time, but insomnia is not a short-term problem for everyone. Insomnia is classified as chronic when it happens almost every night for at least one month . Insomnia can be related to a medical or psychiatric illness, it can be caused by mental stress or excitement, or it can be caused by your daytime and bedtime habits.

Your habits and surroundings are the usual causes of short-term insomnia problems. Problems that contribute to insomnia can include:

• Stress or anxiety

• A change in sleeping environment (being a guest at a hotel or a relative's home)

• An uncomfortable sleeping environment (too hot, too cold, too bright, too noisy)

• An uncomfortable mattress

• Pajamas that are too tight

• Having a bed partner who snores or has disruptive sleep patterns

• Watching television, reading a book or problem-solving in your bed, so your brain associates lying down in bed with activities other than sleeping

• Eating a heavy meal before bedtime

• Drinking alcoholic beverages before bedtime

• Having a high intake of beverages containing caffeine (coffee, tea, cola) during the day (even in the early afternoon)

• Cigarette smoking

• Exercising immediately before bedtime

• Not exercising enough during the day, so you have energy to spare

• Taking a hot bath or shower before bed

• Traveling to a location in a different time zone

• Traveling to a much higher altitude (altitude insomnia)

• Shift work

Pregnant women are particularly vulnerable to insomnia. Women who are pregnant may suffer from insomnia because of hormone changes, heartburn, leg cramps, or a need to urinate more frequently. In addition, the unborn baby's increasing size often makes it harder for the mother to find a comfortable sleeping position.