DAY 7

Key takeaways

Insomnia can be characterized by sleeping less than 85% of the time you are in bed on a regular basis.

Types: Onset, Sleep Maintenance, Early Morning Awakening.

Track sleep patterns and consult a doctor.

If you’re struggling with falling asleep and staying asleep, you may be dealing with insomnia. One way insomnia can be characterized is if you frequently spend less than 85% of your time in bed asleep. If this sounds familiar, it’s important to talk to a doctor, especially one who is certified in Behavioral Sleep Medicine. You can see a list herefor a provider in your area. If you have sleep challenges, you can also schedule a quick appointment with our expert coaches here.

But first, let’s dive into what insomnia is and how understanding its different types can help you improve your sleep.

Text overlay on a blue background about insomnia and better sleep.

Key takeaways

Insomnia can be characterized by sleeping less than 85% of the time you are in bed on a regular basis.

Types: Onset, Sleep Maintenance, Early Morning Awakening.

Track sleep patterns and consult a doctor.

But first, let’s dive into what insomnia is and how understanding its different types can help you improve your sleep.

Gradient horizontal line from blue to purple on white background.

Understanding Insomnia

There are several types of insomnia, and knowing which one best describes your sleep struggles can help guide you toward the right solution. Here’s a closer look:

Onset Insomnia: This is when you struggle to fall asleep at night. If you find yourself tossing and turning for more than 30 minutes before drifting off, this could be the type of insomnia you’re experiencing.
Sleep Maintenance Insomnia: If you wake up during the night and then find it difficult to get back to sleep, you may be dealing with sleep maintenance insomnia. People with this type of insomnia often wake up multiple times throughout the night and have trouble returning to deep sleep.
Early Morning Awakening Insomnia: This type is exactly what it sounds like—you wake up much earlier than you intend to, often hours before your alarm. If this happens regularly, it could be a sign of early morning awakening insomnia.

Some people experience just one type of insomnia, while others may deal with a combination of these issues. The key is tracking your sleep patterns and identifying the specific challenges you’re facing, which you can do with the sleep diary available in the SleepSpace app or by filling out this paper pencil sleep diary.

Illustration showing various causes of insomnia, including stress, lifestyle, and physical pain.

"Graphic outlining the common causes of insomnia."Sleep Foundation, https://www.sleepfoundation.org/insomnia/what-causes-insomnia. Accessed December 18, 2024.

What Else Could Be Affecting Your Sleep?

If you’re not sure whether insomnia is your issue, there may be other factors at play. Read more in theguide about possible sleep disruptors that might be affecting your quality of rest.

Action items

Think back over the last few weeks or months. What type of insomnia have you experienced most often? Have you noticed any patterns or triggers for these sleep challenges? Take a moment to jot down your thoughts, so you have a clearer picture of your sleep habits and can share this with a healthcare professional if needed.