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What Causes Insomnia? 10 Solutions for Sleepless Nights

Author Bowtie Team

Updated on 2025-08-05

Disclaimer: This article is translated with the assistance of AI.

Insomnia hits hard in the city – blame it on busy jobs and endless screen time keeping us wired. If you or your friends are tossing and turning, discover the real causes and practical fixes. Bowtie’s medical info team has your back with expert insights.

How Common is Insomnia in Hong Kong?

According to a study conducted by Caritas Youth and Community Service in collaboration with Caritas Bianchi College of Careers from 2021 to 2022, respondents experienced an average insomnia duration of 68.9 months (over 5.5 years). Based on the data, it’s estimated that around 2.2 million Hong Kongers are troubled by insomnia. Looking at the numbers alone, the situation is quite common. ¹

What is Insomnia?

The World Health Organization has a diagnostic standard for insomnia: ²

Difficulty falling asleep, maintaining sleep, or poor sleep quality
Sleep issues occurring at least three times a week for at least one month
Constantly thinking about the impacts of sleep problems day and night
Sleep problems causing significant distress and affecting daily life

Types of Insomnia Explained

Different scholars may define insomnia slightly differently, but it can mainly be categorized into four types: difficulty falling asleep , inability to maintain deep sleep , feeling unrested after waking , and early awakening . ²

1. Difficulty Falling Asleep

It’s hard to fall asleep after going to bed, often taking more than 30 minutes. This is usually accompanied by anxiety, overthinking, and restlessness, most common in people with anxiety disorders.

2. Inability to Maintain Deep Sleep

Waking up frequently and unable to enter deep sleep stages.

3. Feeling Unrested After Waking

Feeling like fatigue hasn’t been recovered after getting up, as if no sleep occurred at all.

4. Early Awakening

Waking up in the middle of the night or early morning, tossing and turning, hard to fall back asleep. This is clinically most common in patients with endogenous depression. The wake-up time is usually 1-2 hours earlier than usual, occurring at least 3 nights a week. During the day, one may feel drowsy, irritable, low mood, and anxious.

Causes of Insomnia

There are many causes of insomnia, sometimes a combination of factors. The most common include: ³

Psychological issues like stress, anxiety, and depression;
Irregular sleep schedules
Poor sleep habits
Jet lag
Consuming caffeine, tobacco, or alcohol
Conditions like coughing, pain, depression, anxiety, sleep apnea, and other illnesses
Room lighting, noise, temperature, etc.
Family genetics
Pregnancy
Sleep disorders like sleep apnea and restless legs syndrome
ADHD (Attention Deficit Hyperactivity Disorder)
Alzheimer’s disease

10 Ways to Overcome Insomnia

Occasional insomnia won’t have a big impact on your health, but if it persists, it can be quite distressing. Dr. William Chung, Clinical Associate Professor in the Department of Psychiatry at the University of Hong Kong’s Faculty of Medicine, has pointed out that chronic insomnia can lead to issues like depression, anxiety, substance abuse, alcoholism, and even suicide ⁴ . It also increases the risk of high blood pressure and diabetes, and may even shorten your lifespan. It can affect work, studies, or social life too. So, knowing the right solutions and addressing the root cause is key.

1. Start with Sleep Habits ^2,9

Build a regular routine: go to bed and wake up at the same time every day, and avoid hitting the snooze button.

2. Relax Your Mind for Sleep

Before bed, try meditation or relaxing activities like reading, listening to music, doing relaxation exercises, or taking a warm bath. Let your thoughts unwind – if something’s bothering you, jot it down on paper and deal with it tomorrow. ⁵

3. Exercise Regularly

Get some moderate exercise during the day to ease your nerves, but skip intense workouts right before bed to avoid revving up your body. ^2,9

4. Avoid Being Too Full or Hungry

Being too hungry or stuffed burdens your stomach and makes sleep tough. Also, steer clear of caffeine after lunch – a 200mg cup of coffee takes about 40 hours to fully metabolize, which can mess with your sleep. ²

5. Create a Sleep-Friendly Environment

Choose comfy bedding and keep the room quiet, with moderate lighting and a comfortable temperature – 22°C is ideal. ²

6. Don’t Force It If You Can’t Sleep

If you’re still awake after 20 minutes in bed, get up and leave the bedroom. Return only when you’re truly sleepy, and do something relaxing in the meantime. ²

7. Stimulate Acupoints

Studies show acupuncture can help with sleep issues. ⁶ Start simple: soak your feet for 10 minutes before bed, or massage calming points like Shenmen on the ear, Anmian, or shoulder-neck points. For detailed treatments, consult a professional Chinese medicine practitioner.

8. Skip Alcohol Before Bed

Alcohol might make you drowsy quickly, but it actually ruins sleep quality overall. It reduces deep sleep, leading to light, interrupted rest, and you’ll wake up feeling exhausted. ^7,9

9. Avoid Screens Before Bed

Don’t watch TV or use smartphones before sleep – the blue light keeps you alert. ⁹

10. Reserve the Bed for Sleep Only

Remember, the bed is for sleeping – no eating or working there. Train your body to associate it with rest. ²

Insomnia Treatments

Effective treatments for insomnia include sleeping pills and cognitive behavioral therapy.

Sleeping pills are the quickest and most effective option, but they can cause side effects and dependency. Cognitive behavioral therapy, provided by psychologists or healthcare professionals, targets poor sleep habits and misconceptions about sleep. The University of Hong Kong offers a self-guided online CBT program, allowing people with insomnia to get assessments and treatment at their own pace. ⁸

If insomnia persists or doesn’t improve, avoid self-medicating with over-the-counter drugs. Seek a doctor’s help to identify the cause and get personalized treatment.

Want to improve insomnia through Traditional Chinese Medicine wellness? Check out the booking methods now!

Sources

Author

Bowtie Team

The Bowtie Life Insurance Company Limited is an authorized life insurance company and Hong Kong’s very first virtual insurer approved. Through the use of modern technology and medical expertise, Bowtie offers an agent-free, commission-free and more convenient online platform for customers to quote, apply and claim for Voluntary Health Insurance Scheme (VHIS) anytime anywhere. Bowtie is ranked first in the direct channel sales throughout 2021. Stay up to date at www.bowtie.com.hk

What Causes Insomnia? 10 Solutions for Sleepless Nights

How Common is Insomnia in Hong Kong?

What is Insomnia?