Insomnia is much more than having trouble sleeping. It deeply affects physical health, emotional well-being, and quality of life for millions of Brazilians. According to Fiocruz data, more than 72% of the population suffers from sleep disorders — and insomnia is the most common among them. It is estimated that around 73 million Brazilians live with this problem.
In this complete guide, you will understand what insomnia is, its symptoms, who is most affected, causes, high-risk professions, treatment options, dangers of medication, and much more. Content designed for you, who want to take care of your health — or help someone close to you.
What is insomnia?
Insomnia is a disorder characterized by difficulty falling asleep or staying asleep, waking up frequently during the night, or waking up too early and being unable to fall back asleep.
There are three main classifications:
- Transient insomnia: lasts a few days, usually caused by specific events such as stress or travel.
- Intermittent insomnia: appears sporadically, but recurrently.
- Chronic insomnia: when it occurs at least 3 times a week, for more than 3 months.
Insomnia can be primary, with no apparent cause, or secondary, related to medical conditions, psychiatric disorders, or substance use.
Symptoms of Insomnia
Symptoms go beyond difficulty sleeping:
At night:
- Difficulty falling asleep
- Frequent awakenings
- Sensation of light and non-restorative sleep
During the day:
- Irritability
- Constant fatigue
- Lack of concentration
- Anxiety
- Decreased productivity
- Daytime sleepiness
- Headaches
If these signs last for weeks or impact your performance at work, school, or relationships, it is time to seek help.
Who is most affected?
Insomnia can affect anyone, but some populations are more vulnerable:
Elderly: tend to have more fragmented and lighter sleep.
Women: suffer more from insomnia due to hormonal fluctuations (PMS, pregnancy, menopause).
Adolescents: excessive screen use and irregular routines affect sleep.
People in situations of grief, unemployment, or poverty: emotional and social factors intensify insomnia.
Professions at Higher Risk
Several studies indicate that some careers are more impacted:
Healthcare professionals: especially during and after the pandemic.
Drivers, security guards, and night-shift workers: nighttime routines disrupt the circadian rhythm.
Sedentary workers: higher risk of insomnia and associated chronic diseases.
A Brazilian study indicated that persistent insomnia can last up to 10 years, and is linked to a 72% higher risk of diseases such as diabetes, depression, and heart problems.
Causes of Insomnia
Insomnia can be caused by multiple factors:
Physical:
- Chronic pain
- Sleep apnea
- Gastroesophageal reflux
- Hormonal imbalances
Psychological:
- Stress and anxiety
- Depression
- Mood disorders
Behavioral:
- Excessive screen use before bed
- Caffeine, alcohol, and nicotine intake
- Irregular sleep routine
- Sleep procrastination: delaying bedtime to enjoy free time
Negative conditioning:
- When a person associates the bed with insomnia, creating a vicious cycle that worsens the condition.
Effects of Insomnia on Health
Lack of sleep directly impacts physical and mental health:
- Increased risk of heart attacks, strokes, hypertension
- Low immunity
- Obesity and type 2 diabetes
- Anxiety, depression, and burnout
- Attention, memory, and reasoning deficits
- Domestic and traffic accidents
- Social isolation and worsening relationships
Sleeping poorly, even for just a few days, already affects productivity and mood. Imagine for weeks or months?
Sleep hygiene: habits that help
Improving sleep quality starts with simple habits:
Environment:
- Dark, quiet, and airy bedroom
- Pleasant temperature
- No TV, computer, or cell phone
Routine:
- Go to bed and wake up at the same times
- Avoid long naps, especially in the afternoon
- Light dinner, far from bedtime
Attitudes:
- Avoid caffeine, alcohol, and nicotine at night
- Do relaxing activities: reading, warm bath, meditation
- Use the bed only for sleeping
Small changes bring great results.
Treatments for Insomnia
If insomnia persists, it is essential to seek professional help.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
It is the most effective treatment for chronic insomnia. It works on changing thoughts and habits related to sleep.
Recommended professionals:
- Psychologists focused on sleep disorders
- Sleep doctors
- Neurologists
- Psychiatrists
Medication: pros and cons
In some cases, the doctor may prescribe medication. But it is essential to understand the risks.
Benzodiazepines and “Z-drugs” (e.g., Zolpidem)
May cause:
- Sleepwalking
- Hallucinations
- Dependence
- Daytime sleepiness
- Falls in the elderly
Use limited to a few weeks
Requires a blue prescription of special control
Sedative antidepressants
Used when anxiety or depression is associated
Side effects:
- Dry mouth
- Dizziness
- Sexual dysfunction
- Withdrawal with strong symptoms
Antihistamines (e.g., Diphenhydramine)
Sold over the counter
May cause:
- Confusion
- Urinary retention
- Dizziness
Important: never self-medicate. Only a professional can assess the risks and prescribe the correct dosage.
What to do if you or someone close suffers from insomnia?
- Observe the signs: irritability, reduced performance, mood changes.
- Support without judgment: insomnia is not “laziness.”
- Suggest good habits: sleep routine, reduction of nighttime stimuli.
- Encourage seeking professional help: psychologists, doctors, and specialized therapists.
Providing emotional support can be as important as any treatment.
Statistics and facts about insomnia
- Insomnia affects 30% to 50% of the world’s population.
- In Brazil, more than 70% have sleep disturbances and 46% have already reported insomnia.
- Women suffer more than men, especially over 40 years old.
- A USP study revealed that 80% of healthcare professionals experienced insomnia during the pandemic.
- Sleeping less than 6 hours a night increases the risk of heart attack by up to 60%.
- Poor quality sleep harms the brain more than a whole day of fasting.
Sleep is your best medicine.
Insomnia is serious, but it has a solution. The good news is that, in many cases, simple changes already make a difference. Other times, therapeutic and medical support will be necessary. The most important thing is to not ignore the signs.
If you suffer from insomnia — or know someone who does — don’t wait for it to get worse. Take care of your sleep today.
👉 Take care of your sleep — it takes care of you.
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