If the following three points are met at the same time, it is a chronic insomnia disorder.

If the following three points are met at the same time, it is a chronic insomnia disorder.

1. long time
The duration of sleep difficulties and daytime-related symptoms is ≥ 3 months.

2. High frequency
Frequency of sleep difficulties and daytime-related symptoms ≥ 3 times/week.

3. Difficulty sleeping and poor condition during the day, which significantly affects life.

Sleep difficulties include difficulty falling asleep, shallow sleep, and waking up early.


Data shows that about 10% of people are affected by chronic insomnia disorder, almost one in ten people. Chronic insomnia disorder can occur at any age except infants. If it occurs, it needs to be taken seriously and dealt with as early as possible.

1. Treat underlying conditions: Chronic insomnia is caused by underlying conditions, such as acid reflux disease or pain disorders, and these conditions should be treated. It is possible to cure insomnia while treating the underlying disease. If your insomnia is related to a medication you are taking, talk to your doctor about changing or discontinuing the medication.

2. Cognitive behavioral therapy: Cognitive behavioral therapy is at least as effective as sleep medication in treating chronic insomnia. Some cognitive behavioral therapies specifically address insomnia, including the following:

① Cognitive technology: Write down your worries before going to bed, and intentionally not pay attention to the things you worry about. Doing this will help prevent you from actively thinking about worrying issues while trying to fall asleep.

②Bed time limit: Limit the time in bed, including avoiding naps or shortening nap time. The aim is to induce drowsiness at night before going to bed. As your sleep improves, gradually increase the time you spend in bed.

③Relaxation exercises: Breathing exercises, yoga, meditation, etc. can be used to reduce muscle tension, control breathing and heart rate, promote relaxation, and help fall asleep.

④ Paradoxical intention therapy: After going to bed, instead of expecting to fall asleep, focus on staying awake in bed. This method can help reduce worry and anxiety about being able to fall asleep. It is most effective in treating acquired insomnia. Acquired insomnia refers to long-term insomnia that causes patients to have anxiety and fear about the sleeping environment, and even reflexively lose sleep when entering the bedroom or seeing the bed.

3. Medication: It needs to be carried out under the guidance of a doctor. Treatment medications include prescription medications and over-the-counter sleep aids. Although sleeping pills are effective, long-term use is generally not recommended. Common side effects of these medications include daytime drowsiness, forgetfulness, sleepwalking, poor balance, and falls. Some sleeping pills can create tolerance, habituation and addiction. Commonly prescribed medications used to treat insomnia include:

zolpidem;
Eszopiclone;
zaleplon;
Doxepin;
ramelteon amide;
suvorexant;
Temazepam.