In many cases, insomnia resolves on its own. Maintaining healthy sleep hygiene can help. However, insomnia that doesn’t improve after 3 months might require help from a professional.

Whether your insomnia will resolve on its own depends on the root cause.

An underlying health condition that causes insomnia may require additional treatment. If a temporary stressor, causes insomnia, the insomnia will typically resolve on its own after the stressor goes away.

But if your symptoms don’t improve within a few weeks, it may be time to talk with your doctor. They can recommend over-the-counter (OTC) sleep aids or prescribe medication.

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep, nonrestorative sleep, or early morning awakening.

If your insomnia occurs up to a few nights per week for at least 1 month but less than 3 months, it’s considered acute, or short term.

Acute insomnia is typically in response to a specific trigger, like drinking caffeine late in the day, or a stressor, like a big life event. It usually resolves once you determine the root cause and address it.

Insomnia that occurs at least 3 nights a week for 3 months or more is considered chronic, or long term.

Although chronic insomnia is often associated with other underlying health conditions, it could also result from an initial disruption in your sleep-wake schedule.

Chronic insomnia may not go away on its own and may require more intensive treatment, depending on the cause. Talking with your doctor can help you decide the next best steps.

Many mental, physical, or environmental factors can cause insomnia. Common circumstantial causes include:

  • an inconsistent sleep schedule
  • drinking caffeine or alcohol in the evening or before bed
  • smoking cigarettes, vaping nicotine, or using other nicotine products at night
  • your sleep environment, including noise levels, lighting, and room temperature
  • working nights or having a rotating shift schedule
  • adjusting to change, such as a job or living situation
  • jet lag

Some mental health conditions can contribute to insomnia, such as:

You may also be more likely to experience insomnia if you have:

Adopting good sleep habits is the simplest way to tackle insomnia. Make sleep a priority, and if your insomnia becomes severe, keep a diary of what’s keeping you up.

A clinician can use this information to help treat your condition and get your sleep schedule back on track. In some cases, sleep aids or therapy may be encouraged.

Natural relief

Start by creating and sticking to a relaxing nighttime routine. Some ways to get started include:

  • Take a bath, read, meditate, journal, or put on calming music.
  • Avoid electronic screens, such as TVs, tablets, and smartphones, at least 1 hour before bed. Blue light from these devices signals your brain to stay alert instead of winding down.
  • Dim the lights and keep your room cool.
  • Limit caffeine, alcohol, and nicotine use in the hours before bed. Stimulants promote alertness.
  • Avoid eating big meals a few hours before bed, as indigestion or GERD can trigger insomnia.
  • Avoid high intensity workouts close to bedtime. Post-gym adrenaline can linger for hours, keeping you awake. Gentle stretching may be OK.

If you have a restless night, you don’t need to recover those lost hours. Getting out of bed will reinforce your sleep schedule, so try to get up at the same time every day.

Sleep aids and therapy

OTC sleep aids like melatonin are also an option. Sleep aids, however, are a temporary fix for insomnia. They are not a long-term solution and may cause dependency.

Be sure to consult your doctor or pharmacist before taking a new supplement or medication. They can help determine whether your desired sleep aid may interact with other medications or cause daytime drowsiness.

In some cases, prescription medication, like trazodone, may help. Cognitive behavioral therapy (CBT) can also help improve your relationship with sleep.

Yes, you will eventually fall asleep, even if you do not take any intentional steps to do so. Your body can only stay awake for so long before succumbing to exhaustion.

On January 8, 1964, Randy Gardner set a world record by intentionally staying awake for 264 hours (11 days). This experiment had a lasting impact on his overall health.

Insomnia can last a few nights, a few years, or a lifetime, depending on the cause.

Temporary changes can cause acute insomnia until your body adjusts. Chronic insomnia may require more work to properly manage.

In many cases, positive sleep habits can help you overcome insomnia. One of the best ways to treat the condition is to pinpoint the cause (or causes) and take steps to change it.

Ongoing insomnia may be a symptom of another underlying health condition or a side effect of certain medications.

If you find yourself awake for several nights in a row or have symptoms that do not improve within a few weeks, talk with your doctor about potential solutions.

Catasha Gordon is a sexuality educator from Spencer, Oklahoma. She’s the owner and founder of Expression Over Repression, a company built around sexual expression and knowledge. You can typically find her creating sex education materials or building some kinky hardware in a fresh set of coffin nails. She enjoys catfish (tail on), gardening, eating off her husband’s plate, and Beyoncé. Follow her everywhere.