But can simply returning to a normal routine really help overcome insomnia? More about this unpleasant disorder is explained by Edgaras Diržius, head of the Psychiatry Clinic at LSMU Kaunas Hospital and psychiatrist, as stated in the press release.
Read more Traffic jams in cities – a challenge for the ambulance: the service appeals to road users
Sleep is disrupted not only by light
A longer period of daylight has a significant impact on disturbed sleep rhythm. Even light remaining outside late in the evening can make it harder for the body to prepare for sleep. However, the sleep rhythm is also strongly related to daily habits. After living with a changed schedule for several weeks or even months, returning to the usual sleep time can be difficult.
“Late physical activity, screen use, late eating, caffeine, or alcohol can also contribute to sleep difficulties. The latter is sometimes mistakenly seen as a means to relax and fall asleep faster. However, alcohol works the opposite way – it can disrupt sleep quality, so even after sleeping through the night, one may not feel rested in the morning,” says psychiatrist E. Diržius.
According to the doctor, sleep can also be disturbed by the use of other psychoactive or narcotic substances. Depending on the substance, they can alter the time of falling asleep, sleep structure, provoke night awakenings, or further disrupt the sleep-wake rhythm.
Worrying thoughts
With the arrival of autumn, many may be unsettled by thoughts about returning to the usual rhythm. Although during the day, engaging in various activities, it is still possible to enjoy the more relaxed routine typical of summer, in the evenings thoughts start to revolve around returning to the usual work or study rhythm, new plans, unfinished tasks.
According to E. Diržius, constant reconsideration of problems, plans, or various scenarios can make relaxation and falling asleep more difficult. Sometimes a vicious circle forms: a person begins to worry about not falling asleep, which causes even more tension, and the stress further hinders falling asleep.
When is it already insomnia?
Not every poorly slept night means insomnia. Sleep problems can occur due to stress, a changed daily routine, travel, or other temporary circumstances. However, if falling asleep becomes increasingly difficult, awakenings or early awakenings recur and start to interfere with daily life, the problem deserves more serious attention.
According to the psychiatrist, insomnia is not a rare problem – a meta-analysis of 47 studies published in 2025 showed that it is diagnosed in about 12.4% of the general population.
Difficulty falling asleep is not the only sign of insomnia. Poor sleep can cause fatigue in the morning and sleepiness during the day. Concentration difficulties, reduced work capacity, and emotional well-being may also arise.
Read more Putin is furious about Zelensky’s warnings
“It is important to note that over time, constant lack of sleep can affect various body functions and disrupt mental and physical health,” shares the doctor from LSMU Kaunas Hospital.
When the sleep rhythm does not return
Adults are recommended to regularly sleep at least 7 hours per night, but not only the duration of sleep is important, but also its quality and regularity.
“If you feel that your sleep rhythm is disrupted, first it is worth reviewing your daily routine, finding the most suitable one for yourself, and trying to stick to it. Get up and go to bed at similar times every day, get enough daylight in the mornings, and reduce bright light and avoid active activities in the evenings,” advises the psychiatrist.
It is also important to pay attention to what is consumed before sleep. In the evening, caffeine and alcohol should be avoided, and during the day, sufficient physical activity should be ensured. Attempts to compensate for short night sleep by sleeping longer during the day or on weekends can further disrupt the sleep rhythm.
However, changing sleep habits is not always enough. If sleep difficulties persist and interfere with work, studies, relationships, or daily life, it is worth consulting a specialist.
As the doctor states, insomnia is a health problem that can be treated. The treatment method depends on its nature, causes, and co-occurring disorders.
One of the main long-term insomnia treatment methods is cognitive behavioral therapy for insomnia. It aims to change habits, thoughts, and behavior patterns that disrupt sleep. In certain cases, the doctor may also prescribe medication, but the choice of drugs and duration of use should be individually assessed by a specialist.
Read more JUDU app heats up passions: what gets stuck and what gets in the way the most?
