Struggling to sleep is not just frustrating- it can take a toll on your mental, emotional, and physical well-being. But what many people do not realize is that insomnia is not a one-size-fits-all problem. There are different types, each with its own causes, patterns, and psychological impact. Some people cannot fall asleep no matter how exhausted they are, while others wake up at 2 or 3 a.m. and cannot get back to sleep. Understanding the type of insomnia you are experiencing is the first step toward getting the right kind of support.
At Anchor Therapy, our sleep anxiety counselors often see clients who have been battling insomnia for months or even years without knowing there is more than one way it can present. Knowing whether your insomnia is acute, chronic, sleep-onset, or sleep-maintenance related can help guide treatment options, whether that is Cognitive Behavioral Therapy for insomnia (CBT-I), trauma-focused care, or stress management techniques. In this blog, we will break down the common types of insomnia and explain why identifying your specific sleep pattern is so important for finding relief that lasts.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What are the different types of insomnia?
Insomnia can feel like a never-ending cycle of exhaustion, frustration, and anxiety but did you know there are actually different types of insomnia, each with unique causes and symptoms? Understanding what kind of insomnia you are experiencing is an important first step in finding the right treatment. At Anchor Therapy, we often work with individuals who have been struggling with sleep for months or even years without realizing their patterns point to a specific type of insomnia. By identifying the kind of sleep disruption you are facing, we can begin to tailor a therapy approach that actually works- for your mind, your body, and your life.
1. Acute Insomnia
Acute insomnia is short-term and typically triggered by a specific life event or stressor- think job loss, a breakup, or even temporary travel-related changes like jet lag. It usually lasts a few days to a few weeks and often resolves on its own once the stressor passes. While it is common and often temporary, acute insomnia can still feel distressing, especially if it begins to disrupt your daily functioning. Understanding it as a natural response to stress can help reduce anxiety about sleeplessness and prevent it from developing into something more chronic. Check out our blog “The Best Ways to Cope with Life Transitions.”
2. Chronic Insomnia
Chronic insomnia is defined as difficulty falling asleep, staying asleep, or waking too early at least three nights a week for three months or longer. This type of insomnia often stems from deeper underlying causes such as anxiety, depression, trauma, chronic stress, or long-standing habits that interfere with sleep. Read our blog “4 Ways to Build A Habit That Sticks.”
Because it tends to persist over time, chronic insomnia may require more structured treatment like CBT-I) to break the cycle. Left untreated, it can contribute to or worsen mental health issues, making professional support essential. Our blog “How CBT Can Help With Your Insomnia” is a must-read.
3. Sleep-Onset Insomnia
Sleep-onset insomnia refers specifically to trouble falling asleep at the beginning of the night. People with this type often lie in bed for long periods, unable to "shut off" their thoughts. This form is commonly associated with anxiety, racing thoughts, or overstimulation, especially in individuals who spend a lot of time on screens before bed. Sleep-onset insomnia can create a cycle of anticipatory anxiety where the fear of not sleeping actually makes it harder to relax. Therapy can help uncover the psychological triggers and teach strategies to calm the mind before bedtime. Check out our blogs “How Psychodynamic Therapy Can Help You Overcome Anticipatory Anxiety.”
4. Sleep-Maintenance Insomnia
This type of insomnia involves waking up during the night and having difficulty falling back asleep. It is often linked to underlying mental health conditions like depression, trauma, or substance use. People with sleep-maintenance insomnia may fall asleep easily but find themselves waking at 2 or 3 a.m., often with anxious or intrusive thoughts. These nighttime awakenings can feel especially lonely and exhausting. Therapy can help identify the emotional or physiological patterns contributing to these disruptions and offer tools for managing them more effectively.
5. Early Morning Awakening Insomnia
Early morning awakening insomnia is characterized by waking up much earlier than desired, often hours before the alarm, and being unable to return to sleep. This pattern is frequently associated with depression or significant life stress. While some people may write it off as just being a "morning person," early waking combined with fatigue and low mood is often a sign that something deeper is going on. A mental health professional can help uncover any underlying issues and work with you to re-establish healthy sleep rhythms.
If you are finding it difficult to fall asleep, stay asleep, or wake up feeling rested, you are not alone and you do not have to navigate it by yourself. Research estimates that 30% of adults struggle with some symptoms of insomnia. Each type of insomnia responds best to a different kind of care, whether it is stress reduction, trauma-informed therapy, or CBT for insomnia. At Anchor Therapy, our clinicians specialize in treating the emotional and psychological factors that contribute to chronic sleep issues. If you are ready to reclaim your nights and your energy during the day, we are here to help you take the next step toward lasting rest and relief.
Can you suddenly develop insomnia?
Yes, insomnia can absolutely develop suddenly, even in people who have never had sleep problems before. This is known as acute insomnia, and it often arises in response to a specific life event or stressor. Things like a major change in routine, job-related pressure, relationship issues, or a sudden loss can trigger a period of disrupted sleep. In these cases, your nervous system goes into a heightened state of alert, making it harder to relax enough to fall or stay asleep.
While acute insomnia is usually short-term, lasting a few nights to a few weeks, it can still feel overwhelming, especially when you are not sure what is causing it or how to stop it. The fear of not sleeping often makes the situation worse, creating a cycle of anxiety that fuels more sleeplessness. View our blog “3 Ways to Relieve Sleep Anxiety.”
That is why addressing it early is so important. Even short bouts of insomnia can interfere with concentration, mood, and emotional resilience, especially if your sleep disruption is linked to stress or anxiety.
What are symptoms of sleep anxiety?
Racing thoughts or worry about not being able to fall asleep
Increased heart rate or physical tension at bedtime
Obsessively checking the time or calculating hours of sleep
Avoiding bedtime due to fear of being unable to sleep
Restlessness or difficulty getting comfortable in bed
Feeling panicked or overwhelmed as bedtime approaches
Trouble falling asleep despite feeling physically tired
Waking up in the middle of the night with anxious thoughts
Fear of how poor sleep will affect the next day
Associating the bedroom or nighttime with stress or anxiety
If your insomnia does not resolve on its own or starts to become a regular pattern, it may be a sign that something deeper is going on, such as underlying anxiety, depression, or trauma. At Anchor Therapy, our insomnia therapists help clients get to the root of their sleep difficulties, whether they started suddenly or have been building over time. Therapy can help break the cycle of insomnia and offer tools to manage stress, calm the mind, and restore healthy sleep patterns before the issue becomes chronic.
What type of insomnia do I have?
If you have been struggling to sleep, it is natural to ask yourself, “What type of insomnia do I have?” Not all insomnia looks the same. Some people cannot fall asleep no matter how tired they are while others fall asleep easily but wake up in the middle of the night with a racing mind. Identifying the specific type of insomnia you are dealing with is an important first step in getting the right treatment and finding real, lasting relief.
Sleep-onset insomnia describes trouble falling asleep at the beginning of the night. It is often linked to anxiety, overstimulation, or difficulty relaxing. If you lie awake for an hour or more, struggling to “shut off” your brain, this could be the type you are experiencing. On the other hand, sleep-maintenance insomnia refers to waking up during the night and having difficulty falling back asleep, often caused by stress; mood disorders; or unresolved trauma.
There is also early-morning awakening insomnia where you wake up much earlier than intended and cannot fall back asleep. This pattern is often connected to depression or life stress. Finally, if your sleep issues begin suddenly and are tied to a specific event; like a breakup, job loss, or major life change; you might be experiencing acute insomnia, which can last days or weeks and often resolves once the stressor passes. If your sleep problems have lasted three months or more, you could be dealing with chronic insomnia which usually needs more structured treatment like therapy.
Questions to ask yourself to assess your insomnia type:
Do I have trouble falling asleep even when I feel tired?
Do I wake up during the night and struggle to fall back asleep?
Do I wake up much earlier than I want to and cannot return to sleep?
When did my sleep problems start? Was there a specific event or stressor?
How many nights a week do I struggle with sleep?
Has my sleep difficulty lasted more than three months?
Do I feel anxious or stressed at bedtime?
Do I find myself dreading sleep or feeling worried about not getting enough?
Do I rely on substances (like alcohol or sleep aids) to fall asleep?
Do I feel mentally or emotionally overwhelmed when I cannot sleep?
Is my insomnia affecting my mood, energy, or concentration during the day?
Have I noticed patterns; like poor sleep during stressful times or major life changes?
Do I fall asleep fine but feel unrefreshed in the morning?
At Anchor Therapy, we help clients explore not just how they are sleeping, but why sleep has become difficult. The patterns of your insomnia often reflect what is going on emotionally, mentally, or physically and that means healing is absolutely possible. If you are unsure what type of insomnia you are dealing with, a licensed sleep therapist can help you understand your sleep struggles in context and guide you toward effective, personalized solutions.
How does insomnia affect the brain?
Insomnia does not just leave you feeling tired- it has a significant impact on how your brain functions. When you do not get enough restorative sleep, the brain does not have time to go through essential processes like memory consolidation, emotional regulation, and toxin removal. As a result, even a few nights of poor sleep can affect your ability to focus, make decisions, and manage stress. You might feel foggy, irritable, or emotionally reactive which are all signs that your brain is struggling to operate without enough rest.
One of the most affected areas is the prefrontal cortex, the part of the brain responsible for decision-making, impulse control, and rational thinking. When sleep-deprived, this area becomes less active, which can make it harder to manage emotions or stay grounded under pressure. At the same time, the amygdala, your brain’s emotional alarm system, becomes more reactive. This means that people with insomnia are more likely to experience heightened anxiety, mood swings, or even symptoms of depression due to a lack of neurological balance.
Over time, chronic insomnia can also disrupt how the brain regulates the stress response. The longer sleep issues go untreated, the more the brain may stay stuck in a state of hyperarousal, making it even harder to relax and fall asleep. This creates a frustrating cycle where poor sleep leads to more emotional distress which then makes sleep even more elusive. At Anchor Therapy, we work with clients to break this cycle. Helping you calm the nervous system, process underlying emotional stressors, and restore the brain’s natural ability to rest and recover!
If insomnia is interfering with your sleep, your focus, or your emotional well-being, you are not alone and it is not something you just have to “push through.” Understanding how insomnia affects your brain is the first step toward meaningful change. At Anchor Therapy, we help you get to the root of your sleep struggles and offer evidence-based tools to help your mind and body finally get the rest they need.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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