Insomnia in Adults: Treatment, Causes, & Symptoms of Insomnia
A lot of people deal with adult insomnia at some point in their lives. In fact, doctors with the American Medical Association report that nearly one-third of adults experience insomnia – whether acute or chronic – at some stage.1
While occasional insomnia is normal, when it’s chronic, it can impact all areas of our lives, from mental health and physical well-being to our relationships and daily life. But the good news is that insomnia is treatable.
If insomnia is affecting your rest and ability to function in daily life, a mental health professional can help you get to the root cause of the issue. They can also discuss appropriate treatment options for your circumstances and needs. This page can also work as a guide to adult insomnia, discussing:
What insomnia is and its symptoms- The causes of insomnia
- Treatment and therapy for insomnia
- Tips for coping with sleeplessness
- Answers to commonly asked questions about insomnia in adults
What Is Insomnia?
There are two main types of insomnia, which are:
Acute insomnia: A short-term sleep difficulty, which often occurs as a result of stressful events, big changes, or temporary disruptions in routine. Many of us have experienced this type of insomnia at some point in life.- Chronic insomnia: This form of insomnia often has complex causes, including physical and psychological factors, and lasts for three or more nights per week for at least three months. Without treatment, chronic insomnia can persist for years.3
Insomnia can exist on its own (known as “primary insomnia”) or develop as part of another medical or mental health condition (sometimes called “secondary insomnia”). For example, anxiety, depression, chronic pain, or hormonal changes can all trigger or worsen sleep issues.
If insomnia continues for weeks or months, it may signal an underlying condition that requires more than quick fixes or lifestyle tweaks. Understanding this distinction is the first step toward finding the right support and treatment.
What Are the Symptoms of Insomnia?
The symptoms of insomnia can look different for each person. But there are common signs that might indicate that you are dealing with more than just an occasional restless night. If you’re experiencing insomnia, you might notice:
- Difficulty falling asleep, even though you’re feeling tired and ready for sleep
- Waking up frequently during the night, sometimes without being able to identify a cause
- Waking up too early and being unable to fall back to sleep
- Feeling unrested in the morning, even after spending adequate time in bed
When we experience these issues for at least a few nights a week, they can start to interfere with our daily life and may be more than temporary sleeplessness. However, when you start to understand these symptoms, you can take the first steps in recognizing when to seek professional help.
What Causes Adult Insomnia?
The causes of adult insomnia can be a combination of medical conditions, psychological factors, and lifestyle habits that disrupt your body’s natural sleep rhythm. While acute insomnia might have simple explanations, like additional pressures at work, more chronic insomnia typically develops when multiple complications overlap.
The following are some of the causes of adult insomnia:
Physical Health Causes
There are various health conditions or issues that can make getting good sleep more difficult, such as:
- Conditions like arthritis, fibromyalgia, or migraines. These often cause chronic pain, which can make it difficult to get comfortable or wake you during the night.
- Breathing conditions, like sleep apnea. These can interrupt sleep cycles and prevent you from getting deep rest.
- Changes in hormones. Issues arising from issues like menopause, thyroid disorders, and neurological illnesses can affect your sleep quality and duration.
Mental Health and Emotional Causes
Stress and anxiety often keep the mind active long after bedtime, making it difficult to wind down for sleep. Plus, anxiety and insomnia are very common, as researchers found that up to 36% of people with an anxiety disorder also have insomnia.4- Depression and mood disorders can contribute to early-morning awakenings or non-restorative sleep. In fact, studies show that around 75% of people with depression also experience insomnia.5
- Trauma or unresolved emotional concerns may cause sleep disturbances like nightmares, sleep terrors, and difficulty falling or staying asleep.
Lifestyle and Environmental Causes
On top of these factors, many of us watch TV or scroll through our phones while in bed. This can overstimulate the brain and delay the release of melatonin (the hormone that signals your body to prepare for sleep).6
By understanding these causes, it becomes easier to see why insomnia isn’t always solved by “just trying harder to sleep.”
Insomnia Treatment Options
Overcoming chronic insomnia isn’t about quick fixes; it’s about addressing the physical and emotional roots of sleep difficulties. Below, we’ll talk about some of the effective treatment options for insomnia.
Therapy for Insomnia
Cognitive behavioral therapy for insomnia (CBT-I) is considered the “gold standard” for mental health and sleep disorders.7 It helps people identify and shift unhelpful thought patterns, such as worrying about not sleeping, and replace them with healthier routines. CBT-I can also help teach emotional regulation for sleep.
Relaxation Techniques
Stress and sleep loss often perpetuate each other. Therefore, practices that reduce physical tension and mental stress can make it easier to fall asleep. These include:
- Mindfulness meditation to quiet racing thoughts
- Progressive muscle relaxation to release body tension
- Breathing exercises to activate the body’s relaxation response
Medications (When Needed)
Sleep medications may be recommended for short-term relief, especially when insomnia is severe. Medications for insomnia can include prescription sleep aids, certain antidepressants, or over-the-counter remedies like melatonin. These should always be used under professional guidance, as long-term reliance can carry risks.
Treatment for insomnia is most effective when it is personalized. For some, a combination of therapy and lifestyle change is enough. For others, medical care, mental health support, and holistic approaches all play a role in restoring healthy sleep.
Coping With Poor Sleep: Practical Tips
Even with the best routines, everyone can experience difficult nights. The way you respond in these moments can make a big difference to how much rest you get. Instead of forcing sleep or lying awake frustrated, try the following gentle strategies to help ease the night and reduce stress:
1. Shift Your Focus
If you’ve been in bed for more than 20–30 minutes without falling asleep, get up and do a calming activity in low light. Reading, journaling, or listening to soft music can take your mind off the pressure of sleep until drowsiness naturally returns.
2. Practice Relaxation Techniques
Relaxation skills aren’t only for calming down before bedtime – they’re also useful tools for navigating restless nights. For instance, you could try:
Mindfulness meditation: Focus on the present moment by noticing your breath or body sensations, gently redirecting attention when the mind wanders.- Progressive muscle relaxation: Slowly tense and release different muscle groups, moving from your toes to your head, to release stored tension.
- Breathing exercises: Techniques like the 4-7-8 breath (inhale for 4, hold for 7, exhale for 8) can activate the body’s relaxation response and quiet racing thoughts.8
- Guided imagery: Visualize a calming scene, like a peaceful beach or quiet forest, to signal safety and calm to your nervous system.
3. Sleep Hygiene Tips
Simple but powerful lifestyle adjustments can improve sleep quality. Here are some sleep hygiene tips you can try:
Keep a consistent bedtime and wake time: What time do you get up for work or school? What time do you usually go to sleep? As long as you’re getting around 8 hours of sleep per night, you should maintain this schedule, even on the weekend.- Create a calming bedtime routine: You might try taking a warm shower or bath, reading a calming book (stay away from the ones that get your heart pumping), or doing some light stretching.
- Make the bedroom cool, dark, and quiet: For better rest, the Sleep Foundation recommends that the ideal room temperature be between 65 and 68 degrees Fahrenheit (15.6 to 20 degrees Celsius).9
- Limit phone and screen use: To improve melatonin levels, set aside all devices for an hour or so before you plan on going to sleep.
When trying to cope with insomnia, remember to give yourself some compassion. It’s understandable that sleepless nights are frustrating, but harsh self-talk only makes it more difficult to relax. Treat yourself with patience and kindness – the same way you’d comfort a friend. Self-compassion creates the mental space needed for better rest in the long term.
Mission Connection: Support for Adults Struggling with Insomnia
Living with insomnia can feel isolating, but you don’t have to face sleepless nights alone. At Mission Connection, we recognize that insomnia is rarely just about sleep – it’s often connected to stress, anxiety, trauma, or medical concerns that deserve compassionate attention.
Our team takes an integrated approach to care, combining evidence-based treatments like CBT, mindfulness practices, and trauma-focused therapy. We also work closely with your medical providers to ensure that we are addressing any physical contributors to sleep difficulties.
Whether you’re navigating short-term sleep problems or struggling with chronic insomnia, we can work with you to build a treatment plan. This plan could provide you with the adult sleep support you need to start feeling rested and refreshed. Our focus is not only on improving sleep, but also on restoring energy, mood, and resilience so you can thrive in daily life.
Get started today and learn more about how Mission Connection can help you find relief from insomnia and reclaim the restorative rest you deserve.
FAQs About Adult Insomnia
While we hope this article addressed your questions and concerns about insomnia, we understand that you might still have some queries. For this reason, we’ve provided answers to some FAQs about adult insomnia.
Can Insomnia Go Away on Its Own?
Short-term, or acute, insomnia sometimes resolves once the stressor or life change that caused it passes. For example, sleep may improve after adjusting to a new job or recovering from an illness. Chronic insomnia, however, rarely disappears without treatment. When sleep difficulties last more than a few weeks, professional support is often needed to break the cycle and restore healthy rest.
How Do I Know if I Need Professional Treatment for Insomnia?
If you struggle with falling or staying asleep at least three nights per week for more than three months – and it affects your mood, energy, focus, or relationships – it may be time to seek professional help. You may also want to talk with a provider sooner if you suspect there’s an underlying health issue contributing to poor sleep, such as sleep apnea. Seeking advice is also advised if poor sleep is contributing to significant stress or depression.
How Can Mission Connection Help With Sleep Problems?
Mission Connection offers comprehensive support for adults living with insomnia. Our team provides evidence-based therapies like CBT-I, mindfulness, and trauma-informed care, while also addressing co-occurring issues such as anxiety, depression, or chronic pain. We tailor each treatment plan to the individual, helping clients not only improve sleep but also restore overall well-being.
References
- American Medical Association & American Medical Association. (2025, April 25). What doctors wish patients knew about insomnia. American Medical Association. https://www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-patients-knew-about-insomnia#:~:text=About%20one%2Dthird%20of%20adults,type%202%20diabetes%20and%20hypertension.
- National Heart, Lung, and Blood Institute, NIH. (2022, March 24). What is insomnia? NHLBI, NIH. https://www.nhlbi.nih.gov/health/insomnia
- Vargas, I., Nguyen, A. M., Muench, A., Bastien, C. H., Ellis, J. G., & Perlis, M. L. (2020). Acute and Chronic Insomnia: What Has Time and/or Hyperarousal Got to Do with It? Brain Sciences, 10(2), 71. https://doi.org/10.3390/brainsci10020071
- Staner, L. (2003). Sleep and anxiety disorders. Dialogues in Clinical Neuroscience, 5(3), 249–258. https://doi.org/10.31887/dcns.2003.5.3/lstaner
- Nutt, D., Wilson, S., & Paterson, L. (2008). Sleep disorders as core symptoms of depression. Dialogues in Clinical Neuroscience, 10(3), 329–336. https://doi.org/10.31887/dcns.2008.10.3/dnutt
- Figueiro, M. G., Wood, B., Plitnick, B., & Rea, M. S. (2011). The impact of light from computer monitors on melatonin levels in college students. Neuro Endocrinology Letters, 32(2), 158–163. https://pubmed.ncbi.nlm.nih.gov/21552190
- Rossman, J. (2019). Cognitive-Behavioral therapy for Insomnia: An effective and underutilized treatment for insomnia. American Journal of Lifestyle Medicine, 13(6), 544–547. https://doi.org/10.1177/1559827619867677
- Steinmane, V., & Fernate, A. (2025). The effect of breathing exercises on adults’ sleep quality: an intervention that works. Frontiers in Sleep, 4. https://doi.org/10.3389/frsle.2025.1603713
- Pacheco, D., & Pacheco, D. (2025, July 11). Best temperature for sleep. Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep