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What Causes Insomnia

What Causes Insomnia?
What Causes Insomnia?
Insomnia doesnât come from one place. It can be triggered by stress, habits, body chemistry, or a mix of all three. These cards explore the most common causes, so you can begin to notice patterns in your own sleep story. If youâre still unsure what insomnia really is, start here.
Take the insomnia screener if you're ready to reflect on what might be affecting your rest.
đ§ Stress and Anxiety
Stress activates your nervous system and keeps your brain alert. Whether it's daily worries or chronic anxiety, this emotional tension can make it hard to fall asleep, stay asleep, or feel rested in the morning. Even when your body is tired, your mind may be on overdrive.
đź Work, Schedules, and Lifestyle
Late nights, shift work, overworking, or a packed calendar can quietly push your bedtime later and throw off your sleep rhythm. Even habits like eating late or always checking your phone at night can build patterns that make rest feel harder.
đ Circadian Rhythm Disruptions
Your circadian rhythm is your bodyâs natural clock. It's tuned by light, movement, and regularity. Travel, inconsistent sleep times, or lack of morning sunlight can confuse your internal signals and delay sleep onsetâespecially for night owls or frequent travelers.
đą Technology and Blue Light
Screens before bedâphones, tablets, TVsâcan suppress melatonin and keep your brain stimulated when it should be slowing down. Bright light at night and endless scroll loops delay sleep, even if you feel relaxed while doing them.
đ§Ş Hormones and Brain Chemistry
Sleep is guided by hormones like melatonin and cortisol. Stress raises cortisol levels. Hormonal changes from puberty, menopause, or thyroid issues can all shift how easily you fall asleep. If your rhythm feels "off," hormones may be part of the story.
đ Medications and Substances
What you consume throughout the dayâespecially in the eveningâcan have a major impact on how you sleep. Some substances delay sleep, while others fragment it or reduce sleep quality, even if you stay in bed for eight hours.
Here are some common examples that may affect your sleep:
- Caffeine: Found in coffee, tea, energy drinks, chocolate, and some pain relievers. It blocks adenosine, the brainâs natural sleep signal.
- Nicotine: A stimulant that can make it harder to fall and stay asleep, especially if used close to bedtime.
- Alcohol: Can make you feel sleepy at first, but often disrupts REM sleep and causes early morning awakenings.
- Stimulant medications: Includes ADHD meds like Adderall or Ritalin, or decongestants containing pseudoephedrine.
- Antidepressants: Some SSRIs and SNRIs may delay REM sleep or cause vivid dreams and restlessness.
- Steroids: Corticosteroids (like prednisone) can raise alertness and interfere with sleep onset.
- Diuretics: Often prescribed for blood pressure, these may cause frequent nighttime urination.
If you're struggling with sleep, it's worth reviewing everything you're takingâprescription, over-the-counter, or recreationalâand discussing it with your healthcare provider. Small adjustments to timing or dosage can make a big difference.
𩺠Medical and Mental Health Conditions
Chronic pain, sleep apnea, restless legs, anxiety, depression, and ADHD can all impact your ability to sleep naturally. Sometimes insomnia is a symptom of a deeper issueâand sometimes it becomes a challenge of its own.
đŤ Breathing Issues That Disrupt Sleep
Some people struggle with insomnia-like symptomsâdifficulty staying asleep, early waking, or unrefreshing restâbecause of undiagnosed sleep apnea. This condition can cause your body to jolt awake during the night without you realizing why.
ClaraWell⢠also offers a quick sleep apnea screener to help you explore whether breathing may be part of your sleep challenges.
đ§Ź Genetic and Biological Predisposition
Some people are naturally lighter sleepers or more prone to wakefulness. If insomnia runs in your family or youâve always struggled with rest, your nervous system may be more sensitive to disruption. Itâs not your faultâitâs how you're wired.
đ The Cycle of Insomnia
One bad night can trigger anxiety about sleep itself. That fear can create tension at bedtime, leading to more bad nights. Over time, this becomes a self-reinforcing loop. Recognizing the cycle is the first step toward breaking it. You can also explore the different types of insomnia to see how yours might be showing up.
đ When Multiple Causes Stack
Insomnia often has more than one cause. A little stress, a skipped walk, an extra cup of coffee, or hormonal changes can quietly layer into a bigger sleep disruption. These overlapping factors donât always show up at onceâbut they can add weight over time.
Thatâs why itâs so important to understand what affects you most. We all have different sensitivities, habits, and patterns. What disrupts someone elseâs sleep might not impact yoursâand vice versa. Self-awareness is where real sleep improvement begins.
The goal isnât to control everything. Itâs to recognize what matters most for your body, your brain, and your rest. Learn more about medical, behavioral, and lifestyle causes of insomnia on the Sleep Foundation.
Curious if one of these causes might be behind your sleep struggles? Our free insomnia screener can help you reflect on your patterns and start moving toward better rest.
Take the Insomnia Risk Screener