How Do I Know If I Have Insomnia?

Almost everyone has a bad night of sleep once in a while.

Maybe you stayed up too late. Maybe you were worried about something. Maybe your child woke you up. Or maybe you just had one of those nights when you couldn't seem to fall asleep.

That doesn't necessarily mean you have insomnia.

But what if it keeps happening?

Maybe you regularly lie awake at night waiting to fall asleep. Or you wake up and can't get back to sleep. Maybe you wake up earlier than you want and can't fall back asleep.

And now you're wondering:

Do I have insomnia?

What Does Insomnia Look Like?

Insomnia isn't simply having one bad night.

It usually involves ongoing difficulty with sleep.

You may have trouble:

• Falling asleep

• Staying asleep

• Getting back to sleep after waking

• Waking up earlier than you want

But there's another important part of insomnia.

It's how the lack of sleep affects you during the day.

You may feel tired, irritable, unfocused, or less able to handle the demands of your day.

You may find yourself thinking about sleep more than you used to.

And you may start worrying about what will happen if you don't sleep well tonight.

How Often Does It Happen?

Everyone sleeps badly sometimes.

The question is whether difficulty sleeping has become a pattern.

If you're having trouble sleeping occasionally, you may not have insomnia.

But if you're struggling with sleep several nights a week and it has been going on for months, it's worth taking a closer look.

Chronic insomnia is generally defined as difficulty falling asleep, staying asleep, or waking too early at least three nights a week for at least three months, along with daytime problems related to the poor sleep.

You don't need to diagnose yourself.

But knowing what clinicians look for can help you decide whether your sleep problems may be more than an occasional rough night.

Are You Spending More Time Awake Than You Want?

One clue is how much time you're spending awake when you want to be sleeping.

Maybe you go to bed at 10:00 but don't fall asleep until midnight.

Or you wake up at 2:00 a.m. and lie awake for hours.

Or you wake up at 5:00 a.m. even though you don't need to get up until 7:00.

You may start spending more time in bed because you're hoping to catch up on sleep.

But more time in bed doesn't always mean more sleep.

Sometimes it means more time awake, thinking, worrying, checking the clock, and trying to make yourself sleep.

Do You Worry About Sleep?

Another sign that your sleep problem may have become more than an occasional inconvenience is how much you think about it.

You may start worrying about sleep during the day.

Will I sleep tonight?

What if I wake up again?

I have to get enough sleep because tomorrow is important.

You may change your evening plans because you're worried about getting to bed at a certain time.

You may start going to bed earlier because you're exhausted.

You may check the clock during the night to see how much sleep you have left.

And bedtime may begin to feel stressful rather than restful.

Do You Feel Tired but Wired?

Insomnia doesn't always look like lying awake feeling completely alert.

You may be exhausted.

Your body may feel heavy. You may desperately want to sleep.

But your mind may still feel active.

You may be thinking about work, family, tomorrow's responsibilities, or something that happened earlier in the day.

This is sometimes described as feeling tired but wired.

Being tired and being sleepy aren't exactly the same thing.

Sleep is influenced by several things, including your natural sleep-wake rhythm, how much sleep pressure has built up, and how alert or activated you are.

This is one reason you can feel exhausted and still have difficulty falling asleep.

Is It Affecting Your Day?

Poor sleep can affect more than how you feel when you wake up.

You may have trouble concentrating. You may feel more irritable or emotionally drained. You may find it harder to manage stress.

You may spend the day thinking about how tired you are.

And sometimes you start changing your behavior because you're afraid of being tired.

You cancel plans. You avoid activities. You rely on naps or caffeine to get through the day.

The more your life starts revolving around sleep, the more important it is to take a closer look at what's happening.

What If Something Else Is Causing My Sleep Problems?

Not every sleep problem is insomnia.

Medical conditions, medications, substance use, menopause symptoms, sleep apnea, restless legs, and other sleep disorders can interfere with sleep.

If you're snoring heavily, gasping or choking during sleep, experiencing uncomfortable sensations in your legs, or having other symptoms that concern you, it's important to talk with your healthcare provider.

Sometimes treating an underlying condition is an important part of improving sleep.

And sometimes a physical or life event starts the sleep problem, but insomnia continues after the original trigger has passed.

When Should You Get Help?

You don't have to wait until your sleep becomes unbearable before doing something about it.

If difficulty sleeping is happening regularly, has been going on for months, and is affecting how you feel or function during the day, it may be time to seek help.

You may have already tried changing your bedtime routine.

You've stopped using your phone before bed. You've cut back on caffeine. You've tried relaxation exercises. Maybe you've bought new pillows or made your bedroom cooler.

These things can support healthy sleep.

But if insomnia has become a persistent pattern, you may need more than another sleep tip.

How Is Insomnia Treated?

The good news is that chronic insomnia is treatable.

Cognitive Behavioral Therapy for Insomnia, or CBT-I, is a structured treatment specifically designed for insomnia.

It looks at the patterns that can develop when sleep problems continue, including what happens when you're awake in bed, how you respond to poor sleep, how much you worry about sleep, and how your sleep schedule may be affecting your ability to sleep.

The goal isn't simply to help you get through the next night.

It's to change the patterns that may be keeping insomnia going.

What If You're Not Sure You Have Insomnia?

You don't have to figure it out on your own.

If you're regularly struggling to fall asleep, stay asleep, or get back to sleep, and it's affecting your days, it's worth paying attention to.

Insomnia isn't simply a matter of not trying hard enough to sleep.

And it doesn't necessarily mean that something is wrong with you.

If you've been struggling with sleep for months and are tired of trying to solve the problem on your own, CBT-I may be worth exploring.

I provide CBT-I for adults in Washington State through telehealth. If you'd like to learn more, visit my Insomnia & CBT-I page to see how therapy can help.