7 Common Causes of Insomnia and How to Prevent and Treat Them

Insomnia can have many causes. Besides certain daily habits that may lead to sleeplessness, some illnesses or medications can also cause insomnia.

Below are some common factors that may contribute to insomnia, hoping to help those facing sleep difficulties.

1. Environmental Factors

Bright Light: The hypothalamus-pituitary-adrenal axis functions best in darkness, supporting neurotransmitter activity and melatonin secretion, which promote sleep. Bright or strong light often makes falling asleep difficult and can cause insomnia.
Noise: Medical research shows that noise triggers the body to release catecholamines, stimulating the brain into a heightened state of alertness, making it hard to sleep. Sounds like snoring or construction noise also contribute to insomnia.

Uncomfortable Bedding: Everyone has different preferences for mattress firmness and comfort. Poor-quality bedding may irritate the skin, causing itching and thus insomnia.

Temperature: Humans are warm-blooded; extreme temperature changes cause the body to react. The brain regulates body temperature to adapt to the environment. If room temperature is unsuitable, brain activity may increase, making rest difficult. Using extra blankets or air conditioning to stay warm can alter the sleeping environment and worsen falling asleep.

Sudden Changes in Sleep Environment: Many people prefer specific sleep conditions, such as humid air or soft beds. Changes—due to travel, business trips, or hospitalization—may disrupt sleep and cause insomnia.

2. Lifestyle Factors

Consuming Stimulants Before Bed: Drinks like tea, coffee, and alcohol contain substances that mildly affect central neurotransmitters, hormones, and peptides, disrupting sleep rhythms and leading to insomnia.

Changes in Sleep Rhythm: Everyone has a biological clock that triggers bodily responses at set times. Changes such as shifting sleep from night to day or jet lag from flying disturb this rhythm, causing insomnia because the body can’t adjust quickly.

3. Physical Factors

When healthy, insomnia risk is low. But illness weakens coordination among organs, causing bodily dysfunction and sometimes “organic insomnia.” For example:
Heart discomfort alters blood circulation, affecting organ function and causing sleeplessness.
Men with enlarged prostate may wake frequently at night to urinate, disrupting normal sleep.
Research shows that physical diseases can change brain centers controlling sleep and disturb brain blood flow, leading to insomnia.

4. Psychological Factors

Large mood swings can trigger insomnia. Fast-paced modern life, major changes, and daily stresses increase pressure, making people mentally fixate on problems. This causes psychological insomnia. Many develop “fear of insomnia,” worrying about not sleeping again, which worsens the condition in a vicious cycle.

5. Mental Illness

Mental disorders like mania or bipolar disorder can cause personality changes and excessive concentration, leading to insomnia. Dementia also causes sleep problems.

The mechanisms are complex, involving oversensitivity to acetylcholine, brain structure changes, nervous system arousal disorders, or neurotransmitter imbalances. Patients with physical or mental illness should seek timely treatment to relieve insomnia.

6. Medication Causes

Some drugs (e.g., atropine) disrupt neurotransmitter balance, affecting normal sleep patterns.
Withdrawal from sleeping pills or alcohol in dependent users causes rebound insomnia because the brain compensates after long-term substance exposure.

7. Age Factors

Sleep needs decrease with age. Middle-aged and older women often experience menopause, hormonal decline, night sweats, and hot flashes, which frequently disrupt sleep.

How to Prevent Insomnia in Daily Life

1. Overcome Fear of Insomnia: Maintain outdoor activities outside work and avoid prolonged intense focus. Learn to relax mind and body to prevent insomnia.
2. Stay Happy: A positive mood helps prevent insomnia. Reduce anxiety and depression about external matters. 3. Regular Health Checkups: Understand your health status and treat illnesses promptly to improve symptoms and sleep quality.

How to Treat Insomnia

Medication is one effective option but not the only one or suitable for everyone. Patients should follow doctors’ advice and be aware of side effects and dependency risks.

1. For Difficulty Falling Asleep

Short-acting sleeping pills can provide quick relief. New non-benzodiazepine drugs (e.g., zolpidem, zaleplon, zopiclone) are popular for their unique effects and fewer side effects. They reduce neuron excitability and lower brain arousal to help you fall asleep faster.

Compared to traditional benzodiazepines, these have less addiction risk and fewer next-day drowsiness or memory issues. Still, long-term heavy use may cause tolerance and dose adjustments. They can interact with other drugs, so strict medical guidance is essential.

2. For Frequent Night Awakenings or Early Waking

Medium- to long-acting sleeping pills (mainly benzodiazepines like diazepam or clonazepam) last longer in the body, reducing night wakings and extending sleep time. They have stronger sedative, muscle-relaxant, and anti-anxiety effects, sometimes making them better for these symptoms.

However, benzodiazepines carry risks of side effects, dependence, next-day sedation, and impact on quality of life.

3. For Patients with Anxiety or Depression

Sleeping pills alone may not suffice if insomnia accompanies anxiety or depression. Anti-anxiety and antidepressants (e.g., SSRIs, SNRIs) may be necessary. These increase serotonin and norepinephrine levels, improving mood and reducing anxiety, which helps ease insomnia and prolong sleep.

4. Other Non-Drug Therapies

Besides drugs, patients can try relaxation training (progressive muscle relaxation, deep breathing, meditation) to reduce tension and promote sleep.

Cognitive Behavioral Therapy (CBT) adjusts negative thoughts and habits to improve sleep. CBT helps patients relax, lower anxiety, and build healthy sleep routines.

Summary

Chronic insomnia seriously harms health and requires effective treatment. Improving sleep quality helps people have more energy and maintain good health in daily life.