Some people have no problem falling asleep mid-sentence; for others, they can read hundreds of sentences in bed without feeling tired. Not being able to fall asleep is a condition called insomnia, a common sleep disorder that affects between 10% and 30% adults. Sunday citizen compiled sleep recommendations and best practices for people struggling with insomnia, citing a collection of medical and expert reports.

Insomnia makes it difficult to fall asleep or stay asleep, and without enough rest, it’s natural to be tired, grumpy, and foggy for the rest of the day. Contrary to popular belief, this disorder is not determined by the number of hours you sleep or the time it takes to fall asleep; everyone is different in their sleep needs and how long it takes to fall asleep.

Insomnia comes in a variety of forms, each with its own set of symptoms, sleep problems, and duration of onset. Some of the most common causes insomnia are stress, travel, lifestyle and late meals. Temporary insomnia usually lasts less than a week. When caused by stressful situations, it usually goes away after the event is resolved. Short-term insomnia lasts one to three weeks, but long-term or chronic insomnia lasts longer.

According to a study 2018 1 in 4 people in the United States suffer from insomnia each year, by researchers at the Perelman School of Medicine at the University of Pennsylvania; about 3 out of 4 people recover completely without developing chronic insomnia. This study shows the prevalence of poor sleep. However, by adopting habits that promote better sleep, some of the factors that cause insomnia can be managed.