What is Insomnia?

Can’t Sleep? Here’s What You Need to Know About Insomnia

We all have restless nights now and then—but if you're constantly watching the clock, waking up groggy, or struggling to get through the day, it might be more than just a stormy night’s sleep. You could be dealing with insomnia, and you're not alone.

At Universal Mental Health Services Nursing, PC, we recognize the profound impact of sleep on your physical, emotional, and mental well-being. Let’s explore what’s going on when you can’t sleep, and what you can do about it.

What Is Insomnia?

Insomnia isn’t just about not being able to fall asleep. It can look like:

• Struggling to fall asleep even when you're tired

• Waking up during the night and lying awake for hours

• Waking up way too early and not being able to fall back asleep

• Feeling like your sleep just isn’t restful.

Some people experience insomnia occasionally (usually triggered by stress or travel), while others deal with it regularly, which can lead to chronic fatigue, mood swings, and health issues.

Why You Might Be Losing Sleep

There’s no single cause of insomnia, and it can be triggered by a variety of factors, such as:

• Stress, anxiety, or overthinking at night

• Poor sleep habits, like screen time before bed or inconsistent sleep schedules

• Chronic pain or medical conditions like asthma or reflux

• Medications that interfere with your body’s sleep rhythm

• Caffeine, alcohol, or nicotine use

• Hormonal changes, including during menopause

If any of these sound familiar, you're not imagining things—these can affect how well (or poorly) you sleep.

Signs You’re Not Getting Enough Quality Sleep

Aside from the obvious tossing and turning, insomnia can cause:

• Daytime fatigue or brain fog

• Irritability or mood changes

• Trouble concentrating or remembering things

• A feeling of never being "fully rested," no matter how long you were in bed

What You Can Do to Improve Your Sleep

The good news? There are simple, effective ways to start sleeping better—starting tonight.

1. Create a Sleep Routine

Go to bed and wake up at the same time every day, even on weekends. Consistency trains your body to expect rest.

2. Set the Mood

Make your bedroom a sleepy sanctuary: cool, dark, and quiet. Limit screen time to an hour before bed.

3. Cut Back on Sleep Saboteurs

Limit caffeine in the afternoon, avoid alcohol close to bedtime, and skip heavy meals late at night.

4. Try Mind-Body Techniques

Gentle stretches, meditation, or deep breathing before bed can ease tension and quiet a busy mind.

5. Get Support If You Need It

Sometimes, sleep struggles need more than good habits. That’s where professional help comes in. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based, drug-free approach that gets to the root of the issue. Medications may be considered if other treatments are ineffective.

You Deserve Restful Sleep—Let’s Get You There

At Universal Mental Health Services Nursing, PC, we recognize that poor sleep impacts everything—from your focus and energy to your overall well-being. Whether you’re just starting to notice changes in your sleep or you’ve been battling insomnia for months, we’re here to help.

👉 Need guidance on getting back on track? Please book a consultation or contact us today to talk about your sleep health.

You deserve better sleep, and we can help you get there.