Insomnia is a common disorder that makes it hard for you to fall asleep or stay asleep. In many cases, insomnia is temporary, such as the jet lag you may experience after a long flight. But if the problem is ongoing, you may have poor sleep habits or even a sleep disorder.
In this Q&A, Andrew W. Varga, MD, PhD, a Mount Sinai neuroscientist who specializes in sleep, explains how to sleep better and how to know if you might have a sleep disorder.
Andrew W. Varga, MD, PhD
What habits can help me sleep better?
Good sleep depends on three things:
- Duration: Adults generally need 7 to 9 hours of sleep (slightly less with age)
- Quality: Sleep should be uninterrupted
- Consistency: Go to bed and wake up at the same time each day
To sleep better:
- Go to bed and wake up at the same time every day—this is very important
- Avoid screens like phones or TV before bed
- Do calm activities like reading or deep breathing
- Keep the bedroom dark, quiet, and cool
- Use the bed only for sleep—not cellphone scrolling, reading, or watching TV
A warm shower before bed can also help your body relax and cool down afterward, which makes it easier to fall asleep.
How do I know if I might have insomnia?
Falling asleep takes most people about 20 minutes, though some people may take up to 30 minutes. If it sometimes takes a little longer, that may be normal. But if it happens often and causes stress, it can be a sign you have poor sleep habits or a sleep disorder.
Sleep problems often follow a simple pattern called the “3P model”:
- Predisposing factors: Some people are naturally more anxious or sensitive to stress, which can make sleep harder.
- Precipitating (triggering) events: Big life stressors, like the loss of a loved one, stress from work, or a major life change like a divorce, can trigger sleep problems.
- Perpetuating habits: Engaging in behaviors that make it hard to fall asleep.
What are examples of habits that create sleep problems?
Some of the most common examples are:
- Lying in bed and tossing and turning can train your brain to think your bed is not for sleep
- Using devices like phones and laptops can make it harder to fall asleep because light from screens keeps you awake
- Getting out of bed to clean, work, or check emails can make insomnia worse
If you can’t sleep after about 20 minutes, it may help to get up and do something quiet in another room until you feel sleepy again.
Why do I wake up early and can’t fall back asleep?
The same patterns that make it hard to fall asleep can also cause early waking. However, other sleep issues, like breathing problems (sleep apnea), restless legs, and periodic limb movement disorder, can wake you up
Ask yourself or your sleep partner:
- Do you snore loudly or gasp during sleep?
- Have you ever stopped breathing during sleep?
- Are your legs or arms often moving at night?
If the answer to any of these is “yes,” you may need to see a sleep specialist.
Why do I feel tired even after sleeping eight hours?
Even if you sleep up to eight hours, the quality of your sleep could be poor. People with inconsistent sleep schedules, like shift workers, often have this problem. Otherwise, this problem might be related to:
- A sleep disorder, like sleep apnea or movement disorder, which breaks up sleep without you realizing it
- A natural need for more sleep than others (some people need between 9 and 11 hours to feel rested)
- Rare conditions that cause strong sleepiness no matter how long you sleep (such as narcolepsy or idiopathic hypersomnia, neurological conditions that cause excessive daytime sleepiness)
If you often feel tired after sleeping, you should talk to a doctor.
When should I see a doctor about my sleep?
You should see a doctor about your sleep if:
- You often feel tired even after enough sleep
- You regularly have trouble falling or staying asleep
- You snore loudly, gasp, pause in breathing, or have unusual movement during sleep
- Sleeping partners notice you do these while you sleep
A sleep specialist can help find the cause and suggest treatment.