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The 3P Model breaks down insomnia into three key factors that can build up over time, leading to sleep problems:

1. Predisposing Factors:
These are factors that make you more vulnerable to insomnia. You might not even realize they’re affecting your sleep until something triggers them. Common predisposing factors include:

• Muscle tension

• Worrisome or anxious thinking

• Poor sleep habits

• Aging

• Genetics

  
  

2. Precipitating Factors:
These are the events or circumstances that can trigger insomnia. These are usually temporary stressors that cause a disruption in your sleep for a short period of time. Examples include:

• Major life changes (e.g., a new job, moving, or retirement)

• Stressful events like family conflict or grief

• Medical issues

• A change in your daily schedule

  
  

Tip: If stress caused your sleep issues, it might improve on its own once the stressful situation passes. However, for some, these sleep issues continue long after the stressor is gone, often becoming chronic insomnia.

3. Perpetuating Factors:
These are habits and behaviors that continue to interfere with your sleep over time, keeping insomnia going. Some common perpetuating factors include:

• Irregular sleep schedule

• Spending excessive time in bed

• Doing non-sleep activities in bed (like watching TV or working)

• Sleeping in after a bad night’s sleep

• Drinking too much caffeine or alcohol

• Taking long naps during the day

• Engaging in stimulating activities close to bedtime (like intense workouts or stressful tasks)

• Constant worrying