Stress and anxiety
Roughly 60% of acute insomnia cases trace back to a stressful life event. Cortisol spikes at night keep the brain in an alert state and prevent sleep onset.
Irregular sleep schedule
Going to bed at different times every night confuses your circadian rhythm. A consistent wake time is the single most powerful anchor for healthy sleep.
Caffeine and stimulants
Caffeine has a 5–7 hour half-life. An afternoon cup can still measurably reduce deep sleep that night.
Evening screen use
Bright blue light after sunset suppresses melatonin by up to 50%, delaying sleep onset by 30–60 minutes.
Underlying medical conditions
Thyroid disorders, chronic pain, GERD and sleep apnea can all present as insomnia. Persistent insomnia warrants a medical workup.
When to seek help
If trouble sleeping occurs more than three nights per week for over three months, ask your physician about CBT-I — the gold-standard treatment for chronic insomnia.