Insomnia is when you have trouble falling asleep, staying asleep, or getting restful sleep. It can make you feel tired, irritable, and unfocused the next day. Occasional bad nights happen, but repeated bad nights can lead you to think you have something more than an average bad case of insomnia.
There are many insomnia symptoms. The NHLBI includes daytime sleepiness and irritability as examples, and mentions that trouble concentrating and feeling anxious can also occur.
When you recognize some of these symptoms of insomnia, it can lead you to look into your sleep issues more. But just because you recognize some of these symptoms, it does not mean you have insomnia. It is also important to consider the frequency, duration, and the effect they have on your life.
This article describes the most common insomnia symptoms, how sleep is typically disrupted with insomnia, how to tell the difference between occasional sleepless nights and problematic sleep, and when it is necessary to get help.
Medical Disclaimer: This article is strictly for educational purposes and is not to be used as medical advice. This article is not to be used to self-diagnose or to self-treat insomnia.
What Are the Most Common Symptoms of Insomnia?
Insomnia symptoms generally fall into two categories: problems experienced during the night and difficulties experienced during the day.
Some people experience both, while others notice only a few symptoms.
1. Difficulty Falling Asleep
Being unable to fall asleep once you’ve gone to bed is a classic symptom of insomnia.
You may feel tired but remain mentally alert. You may find your thoughts wandering to work, other responsibilities, or other things that happened during the day.
Many different things can cause this, including stress and/or busy-ness, changes to your routine, or caffeine.
Everyone sometimes has trouble falling asleep. The real concern is when this happens frequently. You should also think about how this affects your normal activities and functions.
2. Waking Up Frequently
One other common symptom of insomnia is waking up a number of times during the night.
Sometimes this can result in a prolonged period of wakefulness.
Repeated awakenings can disrupt your sleep and make you feel unrefreshed when you wake up in the morning.
You should look at your awakenings and consider how often they happen, how this affects your ability to function during the day, and how this fits with other symptoms you have.
3. Waking Up Too Early
Sometimes people don’t have trouble falling asleep, but they do wake up before they want to.
They may wake up at 4 am when they planned to wake up at 7 am.
There can be a lot of different reasons for this. It can be from stress and other things going on in your life. It can also be from some medical and mental health conditions.
Just waking up too early sometimes isn’t reason to be overly concerned. Consider how this fits with other things going on with you.
4. Feeling Unrested After Sleeping
People often think they spend enough time in bed, but still wake up feeling tired.
You might describe your sleep as ‘light,’ or ‘interrupted.’
You can feel unrested from lack of sleep or from poor quality sleep, like from many interruptions throughout the night.
If you feel tired after what should have been an adequate amount of sleep, see a doctor.
5. Worrying About Sleep
Being unable to sleep can cause anxiety for when you will finally be able to sleep and how tired you will feel the next day.
This anxiety can cause stress and create a negative association to bed, which can make falling and staying asleep even harder.
You may need professional help to change these thoughts in order to get a good night’s rest.
Daytime Symptoms of Insomnia
Insomnia can also effect how you feel and act throughout the day.
According to the Mayo Clinic, these effects can include feeling tired, having mood swings, having poor concentration and feeling fatigued throughout your day.
1. Daytime Tiredness and Sleepiness
Feeling tired and sleepy during the day can seem like an effect of insomnia, but this can also be caused from other sleep problems.
2. Difficulty Concentrating
Being unable to concentrate can effect your ability to be on task and get things done throughout the day.
You may notice that you reread the same text several times or that you lose track of your work.
3. Memory Difficulties
Some users report an increased level of forgetfulness with the onset of their sleep problems.
You may have trouble remembering details and following instructions or remembering things in general as easily as you normally do.
These problems can certainly occur outside of insomnia and have numerous causes.
4. Irritability and Mood Changes
Poor sleep can certainly take its toll on your emotions.
You may feel quicker to anger or frustration and more emotionally sensitive than usual.
If your changes in mood persist, it may be time to seek professional help.
5. Reduced Performance During the Day
Many people can feel like they are not functioning optimally and may require greater effort to do normally easy tasks.
If you have insomnia and feel sleepy while driving, pull over to a safe location to take a break.
What Are the Different Types of Insomnia Symptoms?
Insomnia can also be described based on the type of sleep difficulty that a person experiences.
Sleep-Onset Insomnia
Sleep-onset insomnia is the inability to fall asleep.
Although an individual may get into bed at their usual time, they may still be wide awake many hours later.
There are many possible reasons for this such as anxiety and the use of stimulants like caffeine. An irregular sleep schedule can also cause this.
Sleep-Maintenance Insomnia
Sleep-maintenance insomnia is the inability to stay asleep.
With this, an individual is able to fall asleep normally but is still awake at various intervals throughout the night. Sometimes, an individual may have no difficulty in falling or staying asleep but still be awake before their intended wake time. This is known as early-morning awakening. This can also occur alongside other symptoms of insomnia.
Mixed Sleep Difficulties
It is also possible for an individual to experience more than one of these symptoms at the same time.
For example, an individual may experience difficulties in falling asleep and also having their sleep interrupted several times throughout the night, and finally waking up much earlier than expected.
The NHLBI's overview on symptoms of insomnia provides more information on ways that a person’s sleep can be disrupted.
How Do You Know If Your Symptoms Could Be Chronic Insomnia?
Although having a sleepless night can happen to anyone, it does not necessarily mean that an individual has chronic insomnia.
Difficulties in falling or staying asleep that happen three or more nights a week for a period of three months or more is considered chronic insomnia, according to the NHLBI’s insomnia diagnosis guidelines.
Healthcare professionals will look at your daytime symptoms, the opportunities you’ve had to sleep, your medical history and other potential reasons to explain your sleep difficulties.
| Pattern | What it may indicate |
| An occasional restless night | Common temporary sleep difficulty |
| Sleep problems during a stressful period | Possible short-term insomnia |
| Repeated difficulty sleeping over several weeks | A pattern worth monitoring, particularly if daytime functioning is affected |
| Sleep difficulties at least three nights weekly for three months or longer | May meet the duration and frequency pattern for chronic insomnia, requiring professional assessment |
This table is a general guide, not a diagnostic tool. You do not need to wait three months before seeking help if sleep problems are affecting your wellbeing.
What Causes Insomnia Symptoms?
Insomnia symptoms can be caused by a number of different factors, and often more than one of these factors can be responsible.
Stress, and worry in particular, can lead to racing thoughts, and mental alertness which makes it harder to fall asleep.
Irregular sleep schedules can throw off your body’s natural sleep rhythm. This can happen as a result of shift work, travel, or having an inconsistent bedtime.
Caffeine and nicotine are stimulants that can disrupt your sleep. The same is true for alcohol, although it can initially make you sleepy.
Noise, light and uncomfortable temperatures can all make it difficult to sleep.
Certain medications can affect sleep.
Pain, heartburn, and other medical conditions can impact your ability to sleep.
There are also other sleep disorders such as sleep apnea, restless leg syndrome, and other conditions that can also resemble insomnia that can make it difficult to sleep.
For a deeper discussion on the causes of insomnia check out our article on what causes insomnia, and our article on why you can’t sleep.
When should you see a Doctor for your Insomnia Symptoms?
Consider talking to a doctor about your sleep difficulties if:
- You are having consistent issues falling and staying asleep.
- It is impacting your work, school and/or your relationships.
- It is making you feel excessive exhaustion.
- It is causing issues with your concentration and/or your mood.
- You are becoming dependent on sleep aids.
- You think there is a connection between your use of a new medication and your sleep difficulties.
- You think there is a new, undiagnosed medical condition that is responsible for your sleep difficulties.
- Do you snore loudly? Do you wake up gasping or with pauses in your breathing?
Making adjustments to your routine to help improve your sleep issues has not worked.
At your appointment, the healthcare professional may ask about your sleep schedule, your symptoms, medications, and your health history. Keeping a sleep diary for one to two weeks can help you log your patterns.
The NHLBI's guide to diagnosing insomnia discusses what information may be collected and when additional testing may be warranted.
It is important to address lingering sleep issues because solving the reason for your sleep issues may help you improve your sleep.
What Can You Do If You Recognize These Symptoms?
Practice a few good habits if you are experiencing issues with your sleep.
Maintain a sleep diary and be sure to write down your bedtime, how long it took you to fall asleep, how many times you woke up, and what time you woke up. You should also write down what time you went to bed, how long it took you to fall asleep, how many times you woke up, and when you finally woke up. You should write down what time you took a nap, how long you slept, and if you had any caffeine.
Try going to bed and waking up at the same time each day.
Pay attention to how caffeine and alcohol affect your sleep. Try having less caffeine and alcohol to see how it affects your sleep.
Try doing relaxing activities before bed like taking a bath or reading.
Avoiding going to bed when you are feeling frustrated from not being able to sleep may help.
While these habits can help with sleep, they are not a substitute for treatment. Persistent insomnia needs an established evidence-based treatment, CBT-I. Visit the NHLBI's Insomnia Treatment Guide for more info.
Can CBD and THC Products Help With Symptoms of Insomnia?
The effects of CBD and THC on sleep are still being researched.
Having insomnia symptom does not mean using a cannabinoid product is warranted. There is limited and varying evidence across studies and formulations, and these products cannot be supported as a proven cure for insomnia.
Prior to using CBD or THC products, individuals should understand the ingredient list and product serving size, and research side effects, interactions with other medications, and product regulations. A qualified healthcare professional can help determine if a product is warranted in the individual's case.
Remaining informed about proven treatment options and cause of persistent sleep difficulty should be the main focus.
Frequently Asked Questions
What are the first signs of insomnia?
Signs may include taking longer than usual to fall asleep, frequent waking during the night, waking too early in the morning, and daytime tiredness. Repeated symptoms are of greater concern than one poor night of sleep.
What are the five signs or symptoms of insomnia?
Five common symptoms are having trouble falling asleep, frequent awakenings during the night, early morning awakenings, daytime sleepiness and feeling tired and difficulty concentrating. Irritability is also commonly reported and worrying about sleep can become chronic.
Can insomnia cause anxiety and irritability?
Difficulty sleeping can lead to irritability and emotional distress. Insomnia can also occur with anxiety and/or depression disorders. If you are experiencing these symptoms, you should seek assistance.
What defines insomnia?
There is not a definitive answer to this question. Generally, in order to be diagnosed with chronic insomnia, an individual has to experience symptoms for 3 or more nights a week for 3 months or longer.
Can a person have insomnia while getting several hours of sleep?
Yes. A person can have insomnia while getting several hours of sleep. A person may also experience difficulties in falling and/or staying asleep as well as not feeling refreshed when they wake up. To diagnose insomnia, a health professional will decide whether the individual meets the criteria for an insomnia disorder.
What is the difference between insomnia and sleep deprivation?
A person can experience symptoms of both insomnia and sleep deprivation at the same time. Some of these symptoms can include having a hard time falling and/or staying asleep and experiencing fatigue.
Should I take a sleep gummy for my insomnia?
Not necessarily. A sleep gummy can help someone who is having a hard time falling asleep, but it may not be the best solution for an individual who is experiencing chronic insomnia. Taking a sleep gummy can not replace medical treatment.
Final Thoughts
Symptoms of insomnia can affect your everyday life as well as your work/school performance. These symptoms can also make you feel irritable, fatigued, moody and impair your concentration.
You usually need to take a wider view and consider the overall trend when assessing if a person might have a sleep disorder.
There are things you can do if you suspect your symptoms are part of a sleep disorder. First you can track your symptoms and see if there are any consistent patterns by using a sleep diary. Bringing this information to your doctor can also help with your diagnosis and treatment of other symptoms you may be experiencing.
This can help to identify the causes of your symptoms and lead you to effective ways to address your symptoms.
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Medical Disclaimer: This information is for general educational purposes only. It does not constitute medical advice or a medical diagnosis. For concern about your health or sleep, consult your doctor.
