Insomnia Types, Causes & Evidence-Based Treatments
Comprehensive guide to insomnia: acute vs chronic, onset vs maintenance patterns, causes, and proven treatments including CBT-I.
Key Points
- Insomnia affects 30% of adults, 10% have chronic insomniaThree types: sleep onset, maintenance, and early morning awakeningChronic insomnia is often perpetuated by compensatory behaviorsCBT-I is first-line treatment (70-80% success rate)Sleeping pills are short-term only; dependence develops quickly
Types of Insomnia
Sleep Onset Insomnia: Difficulty falling asleep (>=30 min). Often caused by anxiety, racing thoughts, or circadian rhythm issues.
Sleep Maintenance Insomnia: Frequent nighttime awakenings or difficulty returning to sleep. Often linked to stress, pain, or sleep disorders like apnea.
Early Morning Awakening: Waking 1-2+ hours before desired time, unable to return to sleep. Can indicate depression or advanced circadian phase.
The 3-P Model of Insomnia
Predisposing factors: Genetics, anxiety-prone personality
Precipitating factors: Stress, life events, illness
Perpetuating factors: Maladaptive behaviors (excessive time in bed, napping, anxiety about sleep)
CBT-I targets perpetuating factors to break the cycle.
Get Personalized Sleep Guidance
Qumfy applies evidence-based sleep science to create a custom improvement plan for your unique situation.