Understanding Insomnia

Insomnia is a common sleep disorder that affects millions of people worldwide, making it difficult to fall asleep, stay asleep, or achieve restorative rest. Chronic insomnia, defined as difficulty sleeping for at least three nights a week for three months or longer, can significantly impact physical and mental well-being. 

If you suspect you have insomnia, be sure to consult a health professional for treatment.  

The Sleep Syndicate will be reviewing scientific evidence to guide you in understanding more about Insomnia and how it impacts your sleep.

No material on this site or in this article is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking changes to health-related habits, and never disregard professional medical advice or delay in seeking it because of something you have read here.

Types of Insomnia

Primary Insomnia

Primary insomnia is not linked to other medical or psychological conditions. It often results from stress, lifestyle habits, or environmental factors.

Secondary Insomnia

Secondary insomnia is associated with underlying conditions such as anxiety, depression, chronic pain, or medication side effects.

Sleep-Onset vs. Sleep-Maintenance Insomnia

• Sleep-onset insomnia: Difficulty falling asleep at the beginning of the night.
• Sleep-maintenance insomnia: Waking up during the night and struggling to return to sleep.
  
  

Breaking Free from Insomnia

1. Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is the gold standard for treating chronic insomnia, addressing negative thought patterns and behaviors that contribute to sleep difficulties.

A study published in JAMA Internal Medicine found that CBT-I significantly improved sleep quality and reduced symptoms of chronic insomnia in adults [1]. Another analysis in Sleep Medicine Reviews confirmed that CBT-I was effective for long-term sleep improvements across different populations [2].

2. Mindfulness Meditation and Relaxation Techniques

Meditation and relaxation techniques help calm the nervous system, reducing stress and improving sleep onset.

A randomized controlled trial by JAMA Internal Medicine found that mindfulness meditation improved sleep quality in older adults with moderate sleep disturbances [3]. Another study in Behavior Research and Therapy reported that progressive muscle relaxation reduced insomnia severity and nighttime awakenings [4].

3. Sleep Hygiene Optimization

Good sleep hygiene involves habits and environmental adjustments that promote better sleep quality.

Key Recommendations:

• Maintain a consistent sleep schedule.
• Limit blue light exposure from screens before bedtime.
• Avoid caffeine, nicotine, and alcohol in the evening.
• Create a dark, cool, and quiet sleep environment.

A study in Sleep Health showed that individuals who followed sleep hygiene practices had better sleep quality and lower insomnia severity compared to those who did not [5].

4. Natural Supplements for Sleep

Certain natural supplements may promote relaxation and improve sleep onset.

Common Supplements:

• Melatonin: A hormone that regulates the sleep-wake cycle.
• Magnesium: Helps relax the nervous system.

A meta-analysis in PLOS One found that melatonin supplementation significantly reduced sleep onset latency in people with insomnia [6]. Research in Nutrients reported that magnesium supplementation improved sleep efficiency in older adults with insomnia [7].  Meta-analysis studies, while informative as general evidence, typically have a wide variety of methods, subject types and dosages in the case of supplements across the studies that are analyzed. These studies may not apply to everyone who is suffering from Insomnia.  

Be sure to consult a health professional before using any supplements. Supplements may not be a solution for everyone and may carry certain risks.  Beyond any personal underlying risk, an understanding of effective dosage and ensuring consistent dosage in a supplement can be challenging.

5. Exercise and Physical Activity

Regular physical activity may improve sleep quality and reduce the severity of insomnia symptoms.

Evidence:

A study in Sleep Medicine found that moderate aerobic exercise significantly improved sleep onset and duration in people with chronic insomnia [8]. Another review in Advances in Preventive Medicine concluded that exercise promotes deeper and more restorative sleep [9]

6. Light Therapy for Circadian Rhythm Regulation

Exposure to bright light, especially in the morning, helps regulate the body's internal clock and improve sleep quality.

Evidence:

A study in Chronobiology International found that light therapy effectively treated sleep-onset insomnia by shifting circadian rhythms [10]. Another trial in The Journal of Clinical Sleep Medicine showed that morning light exposure improved sleep efficiency in individuals with delayed sleep phase disorder [11].

Conclusion

Chronic insomnia can be a serious medical condition and you should consult a health professional if you suspect you are suffering from insomnia. , However, almost everyone can benefit from following the best sleep hygiene habits as defined by science, including those who suffer from insomnia.  For an affordable and easy-to-follow online sleep program that leverages CBT, meditation and other science-backed techniques check out The Sleep Syndicate’s 6-weeks to Better Sleep program.

A Science-Backed Approach to Sleep Habits

At The Sleep Syndicate, we've developed a 6-week program that helps improve your own sleep habits. Our science-based approach guides you through gradual, scientifically-backed changes to your sleeping patterns by applying tried-and-tested behavior modification strategies.  

Structured online programs can provide guidance based on sleep assessments and behavior modifications.

A randomized controlled trial by Sleep found that digital sleep improvement programs significantly improved sleep quality and reduced insomnia symptoms in participants [12]. Another study in PeerJ reported that participants in an online sleep intervention experienced better sleep outcomes than those in a control group [13].

Discover Our 6-Weeks to Better Sleep Program 

Citations

[1] Espie, C. A., Emsley, R., Kyle, S. D., Gordon, C., Drake, C. L., Siriwardena, A. N., & Freeman, D. (2019). Effect of digital cognitive behavioral therapy for insomnia on health, psychological well-being, and sleep-related quality of life: A randomized clinical trial. JAMA Psychiatry, 76(1), 21–30.

https://pubmed.ncbi.nlm.nih.gov/30264137/

[2] Van Straten, A., van der Zweerde, T., Kleiboer, A., Cuijpers, P., Morin, C. M., & Lancee, J. (2018). Cognitive and behavioral therapies in the treatment of insomnia: A meta-analysis. Sleep Medicine Reviews, 38, 3–16. https://pubmed.ncbi.nlm.nih.gov/28392168/

[3] Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998

[4] Harsora, P., & Kessmann, J. (2009). Nonpharmacologic therapies for insomnia. American Family Physician, 79(2), 125–130. https://www.aafp.org/pubs/afp/issues/2015/1215/p1058.html

[5] Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Health, 1(2), 92–102. https://pmc.ncbi.nlm.nih.gov/articles/PMC4400203/

[6] Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLOS One, 8(5), e63773. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0063773

[7] Wienecke, M. A., & Nolden, C. (2017). Magnesium supplementation improves sleep efficiency in elderly individuals: A randomized, double-blind, placebo-controlled clinical trial. Nutrients, 9(9), 979. https://pubmed.ncbi.nlm.nih.gov/23853635/

[8] Passos, G. S., Poyares, D., Santana, M. G., D'Aurea, C. V. R., Youngstedt, S. D., Tufik, S., & de Mello, M. T. (2014). Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep Medicine, 15(9), 1153–1160. https://pubmed.ncbi.nlm.nih.gov/22019457/

[9] Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus, 15(8), e43595. https://doi.org/10.7759/cureus.43595

[10] Morgenthaler, T., Lee-Chiong, T., Alessi, C., Friedman, L., Aurora, R. N., Boehlecke, B., Brown, T., Chesson, A. L., Kapur, V., Maganti, R., Owens, J., Pancer, J., & Zak, R. (2007). Practice parameters for the clinical evaluation and treatment of circadian rhythm sleep disorders: An American Academy of Sleep Medicine report. Chronobiology International, 24(3), 415–428. https://pubmed.ncbi.nlm.nih.gov/18041479/

[11] Terman, M., & Terman, J. S. (2005). Light therapy for seasonal and nonseasonal depression: Efficacy, protocol, safety, and side effects. The Journal of Clinical Sleep Medicine, 1(4), 329–338. https://pubmed.ncbi.nlm.nih.gov/16041296/

[12] Kyle, S. D., Hurry, M. E. D., Emsley, R., Marsden, A., Omlin, X., Juss, A., Spiegelhalder, K., Bisdounis, L., Luik, A. I., Espie, C. A., & Sexton, C. E. (2020). The effects of digital cognitive behavioral therapy for insomnia on cognitive function: a randomized controlled trial. Sleep, 43(9), zsaa034. https://doi.org/10.1093/sleep/zsaa034

[13] Lin, W., Li, N., Yang, L., & Zhang, Y. (2023). The efficacy of digital cognitive behavioral therapy for insomnia and depression: a systematic review and meta-analysis of randomized controlled trials. PeerJ, 11, e16137. https://doi.org/10.7717/peerj.16137