Do I have Insomnia? Experts Share the Sneaky Symptoms and Risk Factors

You know that quality sleep is imperative for your overall health and quality of life. But unfortunately, prevalent conditions like insomnia can impede our ability to get the benefits of a good night’s rest. While practicing proper sleep hygiene is crucial, there are circumstances where even optimal bedtime habits can’t seem to help you drift off to dreamland. If this sounds like you, you may be wondering: “Do I have insomnia?” We asked sleep experts to explain common insomnia symptoms and how to discern whether it may be causing your poor sleep.

What is insomnia?

Let’s backtrack for just a moment to take a look at the basics. Insomnia is a sleep disorder where a person has trouble falling asleep, staying asleep or waking up too early and not being able to get back to sleep, explains Chelsea Perry, DMD , owner of Sleep Solutions and a member of the American Academy of Dental Sleep Medicine.

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How do I know if I have insomnia?

Insomnia symptoms can be experienced by any person on any given night. They include:

• Lying awake for a long time before you fall asleep.
• Only being able to sleep for short amounts of time.
• Waking up often during the night or being awake for most of the night (the most common symptom, which affects mostly older adults).
• Waking up too early in the morning and not getting back to sleep.
• Experiencing poor-quality sleep and side effects including feeling tired during the day.

“Some of the sneakier signs include feeling irritable, having difficulty concentrating during the day or finding yourself more prone to accidents,” notes Dr. Perry. “Even physical symptoms like headaches or digestive issues can be linked to poor sleep.”

But the amount of hours you sleep isn't the only factor involved in figuring out whether you have insomnia. It’s also important to notice how restful that sleep feels, she says. People with insomnia often feel tired and not refreshed, even after what seems like a full night in bed.

The occasional bad night’s sleep is not a confirmation of insomnia, says Dr. Perry. But if you consistently have trouble falling asleep or wake up during the night and can’t drift back off (multiple times per week), you may have insomnia.

What causes sleep trouble?

While anyone can develop insomnia, certain groups are at a higher risk. This includes older adults, women (particularly during hormonal changes such as menopause), people with high stress levels or mental health conditions like anxiety or depression, explains Dr. Perry. You’re also more prone to insomnia if you’re a shift worker or have an irregular sleep schedule.

Other potential issues that may lead to temporary insomnia include medical conditions, injuries, jet lag and lifestyle changes, adds Jade Wu, PhD, DBSM , sleep expert with Mattress Firm.

Short-term vs. chronic insomnia

Another important distinction to make: insomnia can occur intermittently, or it can be long-term. If you have significant problems falling or staying asleep which interrupt your daily life, chronic insomnia is likely, says Wu.

If you experience symptoms more frequently than not for over a month, and it's severe enough that it bothers you or causes problems during the day, it's worth seeking professional guidance. Chronic insomnia tends not to go away on its own, Wu notes.

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Chronic insomnia usually involves additional factors alongside causes like stress and anxiety . That can include behaviors or ways of thinking about sleep that increase the strain around sleeping and keeps someone in an “insomnia loop," she explains.

Diagnosing insomnia

“A clinician with expertise in sleep problems can diagnose insomnia,” says Wu. “Usually, this doesn't require any sleep studies in the lab or other objective measures. Insomnia really is ‘in the eye of the beholder’ in a way, without any specific thresholds for how long or short someone sleeps."

If you do address potential insomnia with your doctor, testing typically involves a thorough discussion about your sleep habits, medical history and lifestyle, offers Dr. Perry. They also might ask you to keep a sleep diary or use sleep tracking devices to monitor symptoms and sleep quality.

In some cases, she adds, your doctor may refer you to a sleep specialist for an overnight sleep study. During this study, your brain waves, heart rate and breathing are monitored while you sleep.

Keep reading for tips to help manage insomnia:

Can’t Sleep? A Dietitian Says Sipping a Protein Shake Before Bed Helps Block Insomnia

Food for Insomnia and Anxiety: What You Should Eat, According to the Pros

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