Insomnia is a common sleep disorder that involves difficulty falling asleep, staying asleep, or waking up too early and not being able to fall back asleep—resulting in fatigue and poor function during the day.


Types of Insomnia

  • Acute (Short-Term) Insomnia: Lasts a few days or weeks, often triggered by stress or life changes.
  • Chronic Insomnia: Persists for 3 or more nights per week for over 3 months.
  • Primary Insomnia: Occurs without an underlying medical or psychological condition.
  • Secondary Insomnia: Results from medical, psychiatric conditions, or medications.


Causes of Insomnia

  • Anxiety, depression, or stress.
  • Poor sleep habits (e.g., using electronic devices at night).
  • Chronic medical conditions (e.g., joint pain, asthma).
  • Medications like antidepressants or stimulants.
  • Late-day caffeine, alcohol, or nicotine use.


Can Insomnia Be Treated?

Mild insomnia may improve through lifestyle changes and improved sleep habits. However, more persistent or severe cases typically require a more structured treatment approach.


The first-line recommended treatment for insomnia is currently Cognitive Behavioral Therapy (CBT). It involves working with a specialist to identify negative thought patterns, develop healthy sleep behaviors, and overcome the root causes of insomnia.


Additionally, insomnia may be a symptom of underlying mental health conditions such as anxiety or depression, which should also be addressed as part of treatment.


Healthy Sleep Habits

Start by building better sleep hygiene with the following tips:

  • Go to bed and wake up at the same time every day—even on weekends.
  • Make sure your bedroom is dark, quiet, and at a comfortable temperature.
  • Avoid screens (TV, phones, laptops) near bedtime.
  • Avoid caffeine, nicotine, and heavy meals in the evening.
  • Limit fluid intake before bed to reduce nighttime bathroom trips.
  • Avoid long naps, especially late in the day. If needed, nap for no more than 30 minutes.
  • Exercise regularly—ideally at least 5–6 hours before bedtime.
  • If you can’t fall asleep within 15–20 minutes, leave the bed and do a quiet activity like reading.


Cognitive Behavioral Therapy (CBT)

CBT is considered the most effective long-term treatment for insomnia. It is free of side effects and targets the root causes of poor sleep. Sessions are conducted with a licensed psychologist or mental health professional and may include:


  • Cognitive therapy: Restructuring negative thoughts and sleep-related anxiety.
  • Sleep education: Understanding and adopting healthy sleep patterns.
  • Relaxation techniques: Deep breathing, meditation, or biofeedback to calm the body.
  • Stimulus control: Conditioning the brain to associate bed with sleep only—e.g., going to bed only when sleepy, and leaving it if unable to sleep after 10 minutes.


Medications for Insomnia

Medications may be used for a limited time, depending on the psychiatrist’s evaluation of the case. They are not the first choice and should only be prescribed by a specialist after careful assessment.

It is essential to consult a psychiatrist for personalized evaluation and treatment. Sleep medications may help manage symptoms short term, but they are typically combined with CBT for more sustainable results.




Need Help Managing Insomnia?

At Al-Ahli Hospital’s Psychiatry Clinic, we help patients overcome insomnia using evidence-based approaches including CBT and, when necessary, medical treatment. Our goal is to help you sleep better and restore your energy and mental clarity.

Book your consultation today and take the first step toward better sleep.




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