Who is most at risk for sleepless nights?

Tossing and turning all night while trying to fall asleep can be incredibly frustrating. For 12% of Americans, this is a nightly occurrence called insomnia.

“You don’t necessarily have insomnia after just a few nights of bad sleep. That’s what we would call acute insomnia,” explains Dr. Yelena Tumashova, a sleep medicine physician at Advocate Health Care. “Chronic insomnia is when you have difficulty falling or staying asleep for three months or longer.”

Some individuals are more at risk for insomnia. This includes:

Women

A quarter of women experience insomnia symptoms, according to the Office on Women’s Health. Hormonal changes during your menstrual cycle, pregnancy and menopause contribute to this increased risk.

“Women in menopause are likely to experience hot flashes which can make for an uncomfortable sleeping environment,” Dr. Tumashova says.

Older adults

“As you age, sleep quality naturally declines due to changes in circadian rhythm, your body’s internal clock,” Dr. Tumashova says. “This also causes your body to produce less melatonin which is a hormone that helps you fall asleep.”

Many older adults also have arthritis which can keep them from falling asleep. Lack of sleep can also make joint pain worse.

Medications commonly taken by this age group can have side effects that increase your likelihood of insomnia, such as blood pressure medications.

People with a family history of insomnia

A study found 31% to 58% of your risk for insomnia stems from family history.

“A family history of sleep disorders not only increases your own risk, but it also plays a role in how much sleep you need to feel rejuvenated,” Dr. Tumashova says.

People with certain occupations

If your job requires you to work irregular hours, your sleep schedule most likely will be impacted. This constant disruption to your circadian rhythm affects overall sleep quality and therefore your ability to fall asleep.

People diagnosed with an anxiety disorder

Stress can make falling asleep and sticking to a healthy bedtime routine difficult.

“Anxiety and sleep both affect each other. Insomnia is a symptom of anxiety, yet the lack of sleep can worsen your stress levels,” Dr. Tumashova explains.

She suggests a few tips for falling asleep if you have insomnia:

• Do: Wake up and go to sleep at the same time each day
• Do: Ditch blue light devices well before bedtime
• Do: Invest in a comfortable mattress
• Don’t: Drink alcohol, coffee or tea before bed
• Don’t: Try to catch up on sleep by not waking up at your usual time

If you need help managing your sleep health, schedule an appointment with your primary care provider who can refer you to a sleep expert.

Are back or neck problems keeping you up at night? Take a free online quiz to learn more.