1. icon-arrow-left
    Sleep
Sleep · article

Insomnia’s common triggers and ways to combat it

A woman waking up feeling rested.

You know the impact one poor night’s sleep can have on your day. Even your whole week. But when you start logging multiple nights of bad sleep each week for months at a time, it’s time to get help. Luckily, there are things you can try on your own to fight insomnia.

Archana Jayakumar, DO, a sleep medicine physician with Atlantic Health System, breaks down what you should know about insomnia, including its common triggers and natural ways to combat it.

What is insomnia?

Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep or waking up earlier than desired in the morning. Although some forms of insomnia are acute, meaning they’re prompted by a short-term stressor like a change in routine or medication, chronic insomnia is defined as trouble falling asleep or staying asleep for at least three nights a week for three months or more.

Common insomnia triggers

Chronic insomnia often stems from lifestyle factors, Dr. Jayakumar says. Some of these are things you can control, like staring at your phone screen before falling asleep. But others are factors outside of your control, like your body’s ability to regulate temperature — a common problem in women going through menopause, pregnant or dealing with a thyroid condition, for example.

Stress is another major contributor to insomnia. That can include things like everyday stresses, such as a looming work deadline, but it can also refer to socioeconomic barriers, like not having access to nutritious food or appropriate sleep environments.

Certain medical conditions and medications are another leading cause of insomnia. For example, medications like steroids can change the way the brain processes and produces hormones like melatonin, which promotes sleepiness, and cortisol, which can be alerting for the body.

Natural ways to combat insomnia

Finding a solution for insomnia isn’t one-size-fits-all. For instance, someone telling you to find something boring to read before bed to help you fall asleep may have you panicking that what you’re reading isn’t boring enough.

Still, here are a few evidence-backed remedies Dr. Jayakumar recommends:

  • Drinking a small amount of chamomile tea
  • Journaling
  • Meditating

What to know about sleep supplements

For the most part, Dr. Jayakumar advises limiting supplements for help sleeping.

“The most common supplement people use for sleep, melatonin, is a hormone that’s naturally released by the brain in the absence of light,” she says, “so if we’re taking it right before bedtime, and we have our phone up to our face, we’re counteracting that goal.”

Dr. Jayakumar adds: “Less is more with melatonin. And the timing of when you take it is really important. Avoid taking it in the middle of the night, when you can’t sleep, as it may disrupt your sleep-wake cycle.”

Magnesium supplements also may be helpful, but because you have to ensure you’re choosing the right type of magnesium and taking it at the right dose at the right time, it’s not always the best option either, she says. Plus, supplements aren’t regulated by the U.S. Food and Drug Administration, so you can’t be certain about what they contain.

In the hours before bedtime, Dr. Jayakumar also recommends avoiding:

  • A heavy meal
  • Caffeine
  • Nicotine
  • Strenuous exercise

When to see a doctor for insomnia

Don’t wait to seek medical attention if your insomnia is starting to affect your quality of life. Its impacts can be significant, Dr. Jayakumar says, noting that insomnia can affect your mood, your job performance and even your cardiovascular health.

“More often than not, insomnia doesn’t exist on its own,” she says. “It’s caused by something. It’s worth seeing a specialist when what you’re doing to try to improve your sleep isn’t working.”

Published: May 29, 2025

Related articles

SleepInsomnia’s common triggers and ways to combat itInsomnia causes serious impacts — not just on your day but on your health. An Atlantic Health System sleep medicine specialist shares what you should know.
Sleep5 ways alcohol affects your sleep Alcohol may initially seem like a helpful sleep aid. But its long-term effects on sleep quality can affect both physical and mental health.
SleepWant a better night’s sleep? Try bookending it with morning and evening routines Better sleep starts with consistent morning and evening routines. An Atlantic Health System sleep specialist explains how bookending sleep with a few new habits can bring on restful nights.
SleepIs napping okay for adults?A nap might sound appealing to beat your afternoon lull. Learn the pros and cons of naps and how to optimize your sleep with Atlantic Health System.
Weight LossA new way to improve sleep apnea: weight loss medicationThere’s a direct connection between obesity and sleep apnea—and a new FDA-approved weight loss medication is helping to treat both. Learn more from an Atlantic Health System sleep expert.
Heart HealthHow sleep affects your heartA cardiologist with Atlantic Health System, explains how exactly does sleep affect your heart and what can you do to ensure a good night’s rest?
Healthy LivingCatch some ZZZs: healthy habits for a better bedtime routineAre your bedtime habits keeping you from getting a good night’s sleep? Learn about common sleep disorders and when you should see a sleep specialist.
SleepIs there relief for restless leg syndrome?The discomfort and twitching of restless leg syndrome (RLS) often leads to sleepless nights and groggy days. Although it is often underdiagnosed or misdiagnosed, a sleep specialist can help pinpoint the problem and make recommendations that help relieve symptoms.
Healthy LivingAre You a Sleep Procrastinator?If you delay bedtime to get some extra quiet time at the end of your day, you may be part of a growing trend known as sleep procrastination. It's a habit that can negatively affect your mood and productivity - and contribute to poor overall health. Here's how to get back on track.
Heart HealthIs Sleep Apnea a Risk Factor for AFib?Patients with sleep apnea are at greater risk for AFib. Atlantic Health experts share how to diagnose and treat these conditions to support your health.
Healthy LivingDoes Coffee Really Affect Your Sleep?Many of us start our day with a hot cup of joe, but is your coffee habit affecting your sleep? Learn how caffeine affects your body and how much is safe.