It’s estimated that one-third of American adults don’t get enough sleep on a regular basis. While this statistic may be startling at first glance, it’s unsurprising given our culture. After all, how many times have you asked someone how they’re doing to be met with the same response—tired?

For some, this chronic exhaustion is the result of work or family demands; for others, it’s the result of poor lifestyle choices. However, for many people, the issue runs deeper.

If you’ve found yourself lying awake at night, staring at the ceiling and wondering, “Do I have insomnia?,” you’re not alone. Keep reading to learn what insomnia is and how best to treat it.

A woman with dark, curly hair lays in bed on a pink pillow with her hands covering her face.

What Is Insomnia?

One of the most common sleep disorders, insomnia affects 25 to 30 million Americans. People with insomnia struggle to fall or stay asleep, often waking up too early in the morning or being unable to fall asleep for hours at night. People with insomnia also often find that when they do sleep, it’s not restful, and they’re still tired when they wake up.

There are two types of insomnia: short-term insomnia and chronic insomnia. Short-term insomnia lasts for a few days or weeks at a time, and is very common, affecting around one-third of Americans at some point in their lives. Chronic insomnia, on the other hand, lasts three months or longer, and is a very serious concern, as chronic sleep deprivation can have detrimental effects on a person’s overall health.

Do I Have Insomnia?

If you struggle with sleep on a regular basis, you may find yourself wondering, “Wait…do I have insomnia?”

The most common symptoms include:

Difficulty falling asleep
Waking up too early and being unable to fall back asleep
Waking up in the middle of the night and being unable to fall back asleep
Memory issues
Frequently feeling tired, fatigued, or sleepy
Difficulty thinking or concentrating
Confusion
Delayed responses or reactions
Changes in mood, such as anxiety, irritability, or depression
Struggling to do daily tasks, work, hobbies, or social activities

If many of these symptoms are familiar, you should talk to a healthcare provider.

Why Is Sleep So Important?

Getting enough sleep is one of the biggest factors impacting your overall health. But why is sleep so important?

When you sleep, your body is working to maintain both your present and long-term mental and physical health. A lack of sleep means that your body loses precious restoration time, making you more prone to health issues now as well as in the future.

The benefits of getting enough sleep include:

Improved immune function
Strengthened cells and tissues
Improved hormone regulation
Clearer thinking
Better ability to regulate emotions
Improved heart health and metabolism
Reduced stress
Supported healthy weight maintenance
Improved mood
Lowered risk of chronic conditions such as Type 2 diabetes or high blood pressure
Improved memory and retention
Lowered risk of motor vehicle accidents

From avoiding illness to feeling better mentally and physically on a daily basis, getting enough sleep is one of the most important things you can do for your health.

A man with dark hair and facial hair lays in bed on striped bedding, asleep.

How Much Sleep Do I Need?

This conversation obviously raises the question: “How much sleep qualifies as enough?”

Sleep recommendations change with age. Here’s what the Center for Disease Control (CDC) recommends:

School age children (6–12 years): 9–12 hours

Teens (13–17 years): 8–10 hours

Adults (18–60 years): 7 or more hours

Adults (61–64 years): 7–9 hours

Adults (65+): 7–8 hours

Regularly getting less than the recommended number of hours for your age bracket may affect physical and mental health.

Sleep Hygiene Tips: How to Get Better Sleep

Trying to improve your sleep? Here are a few of our top tips for a better night’s sleep:

Keep a Consistent Sleep Schedule

As tempting as it can be to stay out late or sleep in on the weekends, doing so can be detrimental to your sleep health. Your body needs a set routine, so getting up and going to bed at the same times each day is one of the best things you can do for your nightly sleep.

Have a Nightly Routine

Similarly, having a consistent nightly routine helps signal to your body that it’s time to unwind. This doesn’t have to be anything complicated—something as simple as turning down the lights at the same time each night, doing your nighttime hygiene, and spending fifteen minutes reading a book can help your brain and body know it’s time to relax.

Put Away Your Screens

We’ve all heard it said, but it’s common advice for a reason—if you want to get good-quality sleep, one of the best things you can do is to put your screens away in the hours leading up to going to bed. This is because blue light interferes with your body’s natural sleep-wake function, making it difficult to fall and stay asleep. Your best bet is to turn off the TV and put your phone away 30–60 minutes before hitting the sack.

Take Up a Relaxing Hobby

Not sure what to do when the screens are off? Find a relaxing hobby you enjoy, such as reading, needlepoint, meditation, or gentle stretching. This helps your body and brain unwind without the stimulation of technology.

Avoid Eating Too Close to Bedtime

Eating too much before bed can disrupt your sleep, and isn’t the best choice for digestion. If you get hungry before bedtime, a light snack is a better choice than a full meal. It’s also best to be mindful of your liquid intake before going to bed so as not to interrupt your sleep with multiple trips to the bathroom.

Keep the Bedroom for Sleeping

Your brain associates certain places with certain activities, so if you’re frequently working from bed, you rewrite your brain’s association with your bedroom. Keep the bedroom just for sleeping, and move your work-from-home setup to the couch.

I Still Can’t Sleep: What Do I Do?

If you’ve worked to make improvements to your habits and sleep hygiene but still can’t sleep, it’s time to pursue professional treatment. At Aspire Psychology, we recommend that patients experiencing insomnia try Cognitive Behavioral Therapy for Insomnia (CBT-I).

What Is CBT-I?

CBT-I, a structured psychotherapy model similar to standard Cognitive Behavioral Therapy, is often recommended as the first-line treatment for chronic insomnia existing without an underlying medical condition.

Patients undergoing CBT-I work through a disciplined program designed to help the body and brain relax and relearn how to sleep. Typically, sleep issues are able to be resolved in 4–8 sessions, though this can vary based on the individual patient’s treatment plan.

When working through CBT-I, you’ll develop a sleep plan that aligns with your lifestyle, track your sleep to discover patterns, shift inaccurate thoughts or beliefs around sleep, work through stimulus control methods, realign the amount of time spent in bed not sleeping, and discover helpful relaxation techniques.

This therapy is clear, practical, and hands-on. Patients receive an individualized plan to follow, and are able to learn why what they’re doing is working through each step of the process. It empowers patients to establish a new, healthier baseline of sleep without relying on medication.

A woman with dark hair lays in bed, asleep with a smile on her face.

Discover a Well-Rested Life With the Support of Aspire Psychology

You don’t have to be exhausted forever. At Aspire Psychology, our team is here to help you rebuild your relationship with sleep, improving your physical and mental health in the process.

Ready to say yes to a better night’s sleep? Contact us today to get started.

Do I Have Insomnia?: Why Sleep Is So Important (And How to Treat Sleep Problems)