Sleep is very important for our health, yet so many people have trouble getting it. The American Academy of Sleep Medicine says nearly one in three adults deal with insomnia from time to time, and about one in ten face it regularly, which is affecting their daily life.
If you have ever spent hours staring at the ceiling or found yourself waking up over and over during the night, you are definitely not the only one.
At Kairos Health, we understand how much good sleep shapes your energy and overall well-being. In this article, we’ll look at why insomnia happens and practical ways you can start managing it.
What is Insomnia?
Many people consider insomnia just a bad night’s sleep, but it is actually an ongoing struggle with sleep. People with insomnia often find it hard to fall asleep, wake up many times during the night, and can’t go back to sleep, even when they have plenty of time to rest.
Lack of proper sleep can affect your concentration, memory, and productivity. Over time, this can even affect your physical health. Now studies have confirmed that chronic sleep problems may increase your risk of conditions like high blood pressure, diabetes, and depression.
There are two main types of insomnia
- Acute insomnia: This condition is short-term and usually tied to a stressful situation, travel, illness, or major life changes. It gets better when your stress is over.
- Chronic insomnia: This lasts for three nights a week or more, for at least three months. It can be linked to other medical issues, such as your mental health conditions, certain medications, or even your poor sleep habits.
Types of Sleeping Disorders Related to Insomnia
Insomnia is one of the most common sleeping disorders, but it often shows up along with other sleep disorders, such as:
Sleep Apnea
A condition where your breathing repeatedly stops and starts during sleep. Many people with sleep apnea snore loudly and wake up tired. If you leave this untreated, it can raise your risk of heart disease, high blood pressure, and daytime fatigue.
Restless Legs Syndrome (RLS)
In this condition, you may notice uncomfortable sensations in the legs that interfere with falling asleep. These feelings usually get worse in the evening, making it very difficult to fall asleep.
Circadian Rhythm Disorders
This happens when your internal body clock is confused with your daily routine. For example, night shift workers or people who stay up very late may find it hard to sleep at normal times. Jet lag is also a short-term example of this.
At our clinic, we understand if your sleep struggles are pure insomnia or linked to another sleep disorder. This diagnosis helps us to provide you with the right treatment.
Common Causes of Insomnia
1. Anxiety and Insomnia
When your head is full of worries, falling asleep can feel almost impossible. In fact, studies show that more than half of people with chronic insomnia also deal with anxiety. It is a two-way street; poor sleep worsens anxiety, and anxiety worsens sleep.
2. Pregnancy and Insomnia
During pregnancy, hormonal changes, discomfort, and those middle-of-the-night bathroom trips can make restful sleep feel nearly impossible. In fact, most women experience disturbed sleep at some point during pregnancy.
3. Lifestyle & Daily Habits
Lifestyle and environment also matter more than we think. Too much caffeine, late-night scrolling, an irregular sleep schedule, or even a noisy bedroom can all get in the way of a good night’s sleep.
Symptoms of Insomnia
Insomnia can affect the way you feel and function during the day, too. Following are the common symptoms of insomnia:
- You are taking more than 30 minutes to fall asleep
- Waking up several times during the night
- Getting up too early and not being able to fall back asleep
- You are always feeling tired or low on energy during the day
- Irritable or Bad mood
- Difficulty concentrating or being unfocused
When these signs become frequent, it’s a signal that your sleep needs attention. It is a good idea to get the right support early to prevent it from turning into a long-term problem.
Tips for Managing and Improving Insomnia
1. Practice Good Sleep Hygiene
One of the simplest ways to improve insomnia is by keeping a steady routine. Try going to bed and waking up at the same time every day, so your body knows when it’s time to rest.
Make your bedroom as comfortable as possible: cool, dark, and quiet usually works best. You should also limit screen time at least an hour before bed, since the blue light from phones and TVs can interfere with your body’s natural sleep cycle.
2. Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is often considered the best long-term approach for people struggling with chronic insomnia. Instead of turning to medication, this therapy helps you look at the thoughts and routines that may be keeping you awake. This also teaches you how to replace them with healthier sleep habits.
3. Relaxation Techniques
Simple habits like deep breathing or meditation can calm the mind before sleep. At Kairos, we often encourage patients to make these part of their nightly routine. Because calming your body in the evening makes it much easier to drift into deeper sleep.
4. Healthy Lifestyle Changes
Simple lifestyle changes can have a big impact on your sleep. You should avoid caffeine and alcohol. This small habit helps the body settle more naturally at night. Regular exercise is also helpful, just try not to do it too close to bedtime.
Another habit many people find useful is journaling. Taking a few minutes in the evening to write down worries or thoughts can ease a busy mind and make it easier to relax.
5. Get Medical Support
Sometimes, insomnia doesn’t improve with routines and lifestyle changes alone. In those cases, it’s important to talk to a medical provider. They might suggest short-term sleep medication or look into other issues, like anxiety, depression, or sleep apnea.
How to Fall Asleep Faster
To fall asleep faster, you should follow the 20-minute rule. If you’re lying in bed wide awake, don’t force it. Get up, read a few pages of a book, or listen to calming music until your body feels ready to rest.
You can also try the 4-7-8 breathing technique. Inhale for 4 seconds, hold for 7, then breathe out slowly for 8. This simple rhythm helps calm your system and eases a busy mind.
At Kairos, we highly encourage building a gentle bedtime routine. A warm cup of tea, light stretching, or music can signal to your body that it’s time to slow down and sleep peacefully.
Conclusion
Insomnia can leave you unfocused and struggling to get through the day. It’s often your body’s way of telling you it needs better rest and support.
At Kairos Integrative Care, Lola, one of our board-certified practitioners, works with you to understand what’s behind your sleep challenges and create a plan that works with your body.
We see patients in Houston, Sugar Land, Richmond, and nearby areas (77046 & 77478). We accept most major insurance plans, including Blue Cross, Aetna, Ambetter, Cigna, and more.
New patients are welcome, and if you can’t make it to the clinic, telemedicine visits are available for patients across the entire state of Texas.
Book your appointment today!
