Many of us have had trouble sleeping at one time or another, but when insomnia lingers, it can really take a toll on our energy, mood, and overall health. What causes insomnia is very individual, but there are two main types: secondary insomnia (when sleep problems occur as a symptom of something else) and primary insomnia (when sleep difficulties exist on their own). Both involve challenges with falling or staying asleep.
The good news is that while some factors are outside of your control, many are not. By understanding both the uncontrollable and controllable risk factors, you can begin to make small, meaningful changes that may improve your sleep quality.
Uncontrollable Risk Factors
These are variables you can’t change, but being aware of them helps you understand your sleep patterns better.
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Age: As we get older, sleep tends to become lighter with more nighttime awakenings.
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Gender: Women often experience more sleep disruptions, which may be linked to hormonal changes, caregiving responsibilities, or higher rates of conditions like anxiety or depression.
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Health history: Certain medical conditions—such as anxiety, depression, chronic pain, asthma, heart disease, or thyroid problems—can interfere with sleep.
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Socioeconomic factors: Insomnia is more common among people under financial or social stress.
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Work hours: Shift workers, especially those with changing schedules, often find it harder to regulate their sleep.
While you may not be able to change your age or work schedule, it’s empowering to know that there are plenty of lifestyle habits that are within your control.
Controllable Risk Factors
These are behaviors and choices that you can adjust to support more restful sleep.
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Your eating habits: Heavy meals right before bed can disrupt sleep. Instead, try a light snack if you’re hungry—something like a small bowl of oatmeal or a banana. Limit caffeine and high-protein foods late at night.
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Your caffeine intake: Coffee, tea, soda, chocolate, and energy drinks all contain caffeine, which can linger in your system. Aim to avoid caffeine at least 4 hours before bedtime.
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Your exercise routine: Regular activity helps regulate energy and sleep cycles, but finish workouts at least 3–4 hours before bed so your body has time to wind down.
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Your stress levels: Stress and worry are common triggers for insomnia. Practices like meditation, yoga, journaling, or gentle stretching before bed can help calm your mind.
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Your outlook: A positive mindset supports restful sleep. Try focusing on gratitude or calming thoughts at the end of the day.
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Your sleep environment: A dark, quiet, and cool room makes it easier to drift off. Blackout curtains, a fan, or white noise can help minimize disruptions.
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Your medications: Some prescriptions or over-the-counter drugs can interfere with sleep. If you suspect this is an issue, talk with your health care provider about alternatives.
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Your sleep routine: Going to bed and waking up at the same time each day—even on weekends—helps set your body’s natural clock.
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Tobacco use: Nicotine is a stimulant that can keep you awake. Quitting or reducing use can improve both sleep and overall health.
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Alcohol use: While alcohol may make you sleepy at first, it often leads to restless sleep and frequent wake-ups. Limiting or avoiding alcohol before bed supports better rest.
Final Thoughts
Not all risk factors for insomnia can be changed, but many can. Even small adjustments—like cutting back on caffeine or setting a consistent bedtime—can make a big difference. If you’ve tried lifestyle changes and still struggle with sleep, it’s important to talk with your health care provider to explore other options.
Remember, improving sleep is a journey. Every small step you take supports not only better rest but also greater energy, focus, and well-being during the day. You deserve to feel your best, and creating healthy sleep habits is a powerful place to start.
