Transient Insomnia – What Are the Causes and How to Treat It?

What Is Transient Insomnia?

The two main types of insomnia are categorized by duration: acute and chronic. Acute insomnia is defined as happening at least three days a week for one week to three months. Chronic insomnia is defined as occurring three times a week or more for at least three months.¹ 

In the case of transient insomnia, some researchers say it is a category of acute insomnia that lasts on average between two and four weeks.¹ 

Within these durations, there are two additional categories, primary and co-morbid. Primary means the sleep issue exists with no other disease³, and co-morbid implies the individual’s condition is present alongside another medical or mental health complication⁴.

What Causes Transient Insomnia?

Stress

For many folks, stress⁵ can cause them to develop temporary sleep deprivation. Family problems⁶, work⁷, romantic relationships⁸, or financial issues⁹ are common stressors preventing someone from getting adequate rest. Rather than allowing your mind to relax, which is necessary for sleep onset, these worries can leave your mind racing. According to research¹⁰, this type of hyperarousal can contribute to insomnia.

Sleep Schedule Interruption

Transient sleeplessness could also be due to an interruption in your schedule. The perfect example would be jet lag from travel, particularly flying across multiple time zones¹¹.

Traumatic Events

Traumatic events are also linked to temporary sleep issues. According to the Diagnostic and Statistical Manual of Mental Disorders 5, sleep disturbance can be a symptom of post-traumatic stress disorder¹² (PTSD). These types of experiences might include severe car accidents, natural disasters, violent attacks, sexual assault, abuse, or the death of a loved one.

How to Treat Transient Insomnia

For some, their sleeplessness will eventually go away on its own. However, there are things you can do to help mitigate this issue.

If your condition results from stress, finding ways to reduce stress should lead to better rest. You could journal before bed to write out your concerns or plan ways to address worries the next day. Regular exercise¹³, time outside¹⁴, or artistic outlets¹⁵ may also provide opportunities to minimize stressful feelings.

If interruptions to your schedule are the cause of your sleeplessness, you may benefit from planning out your schedule ahead of time. For example, if you will be traveling overseas, slowly adjust your sleep schedule to your destination. Furthermore, avoid taking a nap if you arrive during the day, as this could lead to trouble sleeping later that night. That said, sometimes a nap might be necessary for you to safely drive¹⁶ to your destination or take care of children, in which case a nap would be warranted.

The aftermath of a traumatic experience¹⁷ can be a difficult time for many people. However, mental health experts advise there are ways to help you cope. These tips include asking for support from family or friends, taking time for yourself, discussing your feelings, having a routine, connecting with other survivors, and partaking in normal activities with those you know. Depending on factors such as the trauma, the individual, their access to therapy, and finances, evidence-based psychotherapy¹⁸ can be useful in navigating the aftermath of a traumatic event. 

Furthermore, they say you should not expect to heal overnight, allowing yourself time to work through your emotions. If you notice your emotions worsen or you have no one to talk to, they suggest reaching out to a professional for help.

Read More: Best Mattresses for Insomnia

Frequently Asked Questions

Can short-term insomnia become chronic?

Research has found that about 75 percent¹⁹ of people with acute insomnia recover, while six percent go on to develop a chronic form.

Furthermore, certain factors could put individuals at a higher risk of ongoing sleep loss. According to a 2023 study²⁰, loss of income, increased anxiety, depression, perceived stress, perceived worse general health, and increased pain were risk factors for sleep loss.

Is transient insomnia common?

According to the American Academy of Sleep Medicine²¹ (AASM), up to 35 percent of adults report having insomnia. More specifically, 15-20 percent have short-term insomnia, while 10 percent have chronic sleep loss. 

Can anemia cause anxiety and insomnia?

Researchers have looked into whether there might be a link between anemia²² and insufficient rest. Anemia is when the individual doesn’t have enough healthy red blood cells to deliver sufficient oxygen to various body tissues.

The scientists studied a group of just over 1,000 adults, who were classified into three categories: nonanemic, non-iron-deficient anemic, and iron-deficient anemic. Their results suggest that those who were non-iron-deficient anemic had a higher chance of exhibiting sleeplessness than those who were nonanemic.²² However, more research on this topic is needed as this study had a few limitations.