Mehiläinen Health Care Agreement
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Insomnia
The most common symptoms of insomnia are difficulty falling asleep, interrupted sleep and waking up too early. If the insomnia lasts for more than three weeks, occurring on several nights a week, it's a good idea to see a doctor.
Specialists in the article
LT,Keuhkosairauksien ja allergologian erikoislääk.
Palvelukoordinaattori, unihäiriöt
Revised 11/6/2025
Insomnia at a glance
- Insomnia is a condition where you repeatedly have difficulty falling asleep, your sleep is interrupted or you wake up too early.
- The treatment focuses first on identifying and treating the underlying causes.
- Insomnia is treated through lifestyle changes, non-pharmacological methods and, if necessary, short-term medication.
Related services
CPAP therapy
Positive airway pressure ventilation effectively reduces sleep apnoea symptoms and improves the quality of life.
Sleep and sleep disorders
Sleep disorders can be caused by both physical and psychological factors. It's a good idea to seek help if you have a sleep disorder.
Sleep apnea examination, night polygraphy
A reliable at-home examination to diagnose and assess the severity of sleep apnoea.
Sleep apnoea oral appliance
A treatment especially for mild sleep apnoea.
What is insomnia?
Insomnia refers to a situation and symptoms in which:
- you have repeated difficulties falling asleep within a reasonable time,
- your sleep is interrupted and you wake up repeatedly during the night or
- you wake up too early.
In practice, insomnia means being unable to sleep even if the conditions for sleep are good. Insomnia may involve difficulties falling asleep, difficulties staying asleep or sleep that is not restorative. As a result, the sleep time may be too short or the quality of sleep may be poor, which leads to feeling tired.
The sleep-wake cycle may also shift so that you can only fall asleep in the early morning hours. Occasional, temporary insomnia – e.g. after adversity – is normal and experienced by almost everyone. Sleep problems can be prevented by following certain routines and maintaining a healthy lifestyle. Seeking help at an early stage is recommended, however. Prolonged insomnia can put a strain on the body. It's also a good idea to examine and treat conditions that typically cause insomnia, such as pain and restless legs syndrome.
Mehiläinen's specialists can help with both common and rare symptoms of insomnia or illnesses that cause it.
Causes of insomnia
Insomnia can be caused by just one factor, but it's often caused by a combination of multiple factors.
The causes of insomnia include the following:
Treatment of insomnia
Discussion. It's a good idea to first discuss the treatment of your insomnia and sleeping problems with a general practitioner or your occupational health physician or nurse, for example. In the treatment of insomnia, the focus will first be on identifying the underlying causes and then on treating them.
Survey. The treatment of insomnia begins by carefully surveying the possible underlying causes of the problem. After this, there will be an assessment of what kinds of examinations may need to be carried out and what actions should be taken to treat the problem.
Medication. In some cases, temporary use of sleeping pills may be warranted, but the primary methods for treating insomnia are non-pharmacological.
Non-pharmacological treatment. The non-pharmacological treatment of insomnia is based on methods that help to calm the body and the mind. Non-pharmacological treatment uses various methods to reduce the factors that sustain insomnia.
Non-medicated treatment for insomnia (therapy)
The short-term therapy CBT-I (Cognitive Behavioural Therapy for Insomnia) includes both behavioural methods, i.e. methods that affect behaviour, and cognitive methods, i.e. methods that affect thinking patterns. CBT-I therapy takes into account both the behaviour that affects sleep and the sleep itself, as well as thoughts and emotions. Like many other forms of treatment for sleep disorders, CBT-I also uses a sleep diary.
Cognitive methods, i.e. methods that affect thinking patterns, are used to recognise, change and manage unhelpful thoughts and emotions that affect both falling asleep and staying asleep. Behavioural methods are intended to help change and avoid behaviour that causes sleep problems and create good conditions for sleep.
As a medication-free treatment for insomnia, the previously mentioned CBT-I therapy is used. In addition, a more general cognitive behavioral therapy (CBT) can be used as a treatment, focusing on modifying behavior patterns associated with, for example, insomnia.
Self-care for insomnia
You can try to manage insomnia yourself through the following methods:
- Benefits: An easy and quick way to calm the nervous system, relieve stress, and prepare for sleep.
- Do this: Try extending your exhalation: count to four while inhaling and to six while exhaling, or focus on calm diaphragmatic breathing.
- Remember: You can do these exercises anywhere. Just a few minutes a day can help improve sleep quality.
- Benefits: Helps clear the mind, reduces evening anxiety and gives the brain permission to postpone worrying until the next day.
- Do this: Keep a notebook and pen on your bedside table. Write down all your worries, both big and small, in the evening or if you wake up at night.
- Remember: Don’t try to solve your worries while writing. Simply externalizing them onto paper is enough to calm the mind and make room for sleep.
- Benefits: Act as a bridge between day and night, reduce stimulation, and signal the brain to start producing sleep hormones.
- Do this: Dim the lights. Keep a worry journal. Calm your evening by avoiding the use of smart devices. Optimize your bedroom: keep it dark, cool and quiet. Get out of bed if you can’t fall asleep within 20 minutes.
- Remember: Consistency is key. Make winding down a daily habit.
- Benefits: Combats the effects of limited natural light, keeps the internal clock on track, reduces daytime fatigue, and promotes sleep.
- Do this: Make bright light therapy a part of your morning routine. Use the lamp for 20–30 minutes daily, for example, during breakfast.
- Remember: Consistency is key. Daily use is essential for the best results.
- Benefits: Relieves pressure on the airways, reduces symptoms of conditions like sleep apnoea and snoring, and improves sleep quality and daytime alertness.
- Do this: Make small, lasting changes. Focus on a diverse diet, paying special attention to vegetables, fiber and protein. Monitor portion sizes and incorporate more movement into your daily life.
- Remember: Be kind to yourself and celebrate even small progress. Weight management is an effective way to improve sleep.
- Benefits: Improves sleep quality, relieves stress, boosts mood and strengthens the circadian rhythm.
- Do this: Exercise regularly for 20–30 minutes a day, preferably in the morning or afternoon. Even a brisk daily walk is sufficient.
- Remember: Consistency is key. Avoid heavy exercise 2–3 hours before bedtime.
- Benefits: Help identify and challenge harmful beliefs, reduce stress related to sleep and promote a more compassionate attitude toward sleep.
- Do this: Recognize and challenge negative thoughts, create more compassionate thought patterns and use a worry journal and relaxation exercises.
- Remember: Changing your mindset is an effective way to break the cycle of insomnia. Practices like self-compassion, managing the fear of insomnia and mindfulness can also help address sleep issues.
- Benefits: Provide emotional support, reduce anxiety, help maintain a daily routine and can inspire physical activity.
- Do this: Identify important relationships, set aside time for meetings, share your concerns and seek out social interactions, for example, through hobbies.
- Remember: Don’t underestimate the power of social connections. Togetherness is an essential part of overall well-being and sleep support.
- Why: Caffeine and nicotine are stimulants that keep you awake. Alcohol prevents the brain from entering the restorative deep sleep stages.
- Do this: Switch your evening coffee or tea to a caffeine-free option. Aim for a nicotine-free life. Limit alcohol consumption in the evenings.
- Remember: Better evening choices are an investment in your well-being for the next day.
- Benefits: The right sleeping position prevents neck, shoulder and back pain, may ease breathing and can reduce snoring.
- Do this: Choose a sleeping position that suits you. You can use pillows to support your lower back if you sleep on your back.
- Remember: Experiment with different positions and pillows to find the most comfortable and pain-free option for you.
- Benefits: Forms the foundation for good sleep. Helps reduce hyperactivity and calms the nervous system.
- Do this: Combine physical and mental methods. Physical recovery methods include stretching and regular nutrition. Mental recovery methods include listening to calm music and taking breaks throughout the day.
- Remember: Make recovery a conscious and active part of your daily routine.
- Why: CNS medications, primarily affecting the central nervous system, are intended for short-term use only. These medications can impair sleep quality, cause dependency and their effectiveness may diminish over time.
- Do this: Prioritize non-medication treatments. If you use medications, strictly follow your doctor’s instructions.
- Remember: Do not change your medication on your own. Discontinuing medication should always be done gradually and safely under medical supervision.
- Benefits: Relaxation exercises calm the body and mind, reduce stress and help you fall asleep.
- Do this: Try exercises like body scanning or progressive muscle relaxation.
- Remember: Make these exercises a regular part of your evening routine. Repeat them if needed, especially if you wake up at night and have trouble falling back asleep.
- Benefits: Rest is the foundation of well-being, calming the body and mind, preventing hyperactivity and strengthening the circadian rhythm.
- Do this: Follow a regular sleep schedule, take short breaks during the day and avoid long naps over 30 minutes.
- Remember: Give yourself permission to rest. Consistency is key.
- Benefits: Maintains energy levels and concentration. Prevents symptoms of dehydration, such as headaches, which can disrupt sleep.
- Do this: Drink water evenly throughout the day. Avoid drinking right before bedtime. Increase your water intake as needed, for example, during exercise or hot weather.
- Remember: Regular hydration is an easy way to support your well-being and improve sleep quality.
- Benefits: Lowers the body's alertness, calms the nervous system, reduces worry thoughts and breaks the cycle of stress and poor sleep.
- Do this: Practice relaxation exercises, exercise regularly with heavier workouts scheduled during the day, keep a worry journal and create calming evening routines.
- Remember: Be kind to yourself. Even small changes in your daily life can ease stress and support better sleep.
- Benefits: Supports the body's internal clock, maintains stable blood sugar levels, prevents energy fluctuations and promotes restorative rest.
- Do this: Eat at regular intervals and include a variety of foods. Calm your evening eating by avoiding large meals, caffeine, and sugar at night.
- Remember: A balanced diet and good sleep go hand in hand.
- Benefits: Synchronizes the body's internal clock, reduces stress, and promotes healthy tiredness.
- Do this: Spend about 30 minutes outdoors daily, preferably during daylight hours. Even a regular walk is sufficient.
- Remember: Consistency is key. Avoid heavy exercise late in the evening.
- Benefits: Reduces factors that disrupt sleep. Strengthens the body's rest signals. Improves sleep quality and overall functionality.
- Do this: Maintain a regular sleep schedule and meal times. Optimize your bedroom by ensuring a good bed, sufficient darkness and quietness. Avoid long afternoon naps and blue light in the evening.
- Remember: Start with one or two changes and make them lasting habits. Improving sleep hygiene is a practical way to care for your sleep.
- Benefits: Teaches the body to anticipate sleep. Strengthens the rhythm of the internal clock. Makes falling asleep easier and sleep deeper.
- Do this: Stick to the same schedule even on weekends. Wake up at the same time every morning. Increase light exposure in the morning and dim the lights in the evening. Avoid snoozing.
- Remember: Consistency is the foundation of good sleep. Avoid disrupting your sleep schedule, especially on weekends.
When should I seek help for insomnia?
In order to diagnose insomnia, it's a good idea to find out whether the insomnia is functional or caused by an illness. When the underlying causes are found, they can be treated correctly.
See a doctor if:
- your own attempts to correct the situation do not help and
- the insomnia lasts more than three weeks, occurring on several nights a week,
- the insomnia affects your day-to-day functional capacity, or
- you are concerned about the insomnia or its underlying cause, such as pain or restless legs syndrome.
The most important of all indicators is your own coping. If you constantly sleep too little, you will lack refreshing and restorative sleep.
If prolonged, constant fatigue can cause problems for both physical and mental health. A drop in mood and activity are signs that not everything is as it should be.
Prices are starting prices and depend on the selected studies and treatment methods. An outpatient clinic fee and Kanta fee are added to consultation visits.
| Service | Price estimate |
|---|---|
| Start of CPAP machine therapy (1st appointment with a sleep apnoea nurse) *The customer purchases a CPAP machine for themselves, starting from EUR 223.90. | from 223,90 € No Kela reimbursement |
| Initial examination for snoring | from 66,80 € Without Kela reimbursement from 96,80 € |
| Concise sleep polygraphy No Kela reimbursement will be paid for a concise sleep polygraphy. Learn more and book an appointment for a concise sleep polygraphy | from 542,40 € No Kela reimbursement |
| First appointment for a sleep apnoea oral appliance The estimated total price of a sleep apnoea oral appliance starts from about EUR 1,200. Learn more and book a first appointment for a sleep apnoea oral appliance | from 96,80 € Without Kela reimbursement from 123,80 € |
| Initial evaluation for sleep apnoea | from 66,80 € Without Kela reimbursement from 96,80 € |
| Initial examination of sleep disorders | from 66,80 € Without Kela reimbursement from 96,80 € |
Frequently asked questions about insomnia
Insomnia can be caused by many factors, such as poor sleeping conditions, illnesses, medication, alcohol and caffeinated drinks, irregular daily rhythm, menopause, sleep apnoea or prolonged anxiety and stress.
If your insomnia persists for a long time, affects your day-to-day functional capacity or causes concern, you should see a doctor. It's also a good idea to contact a professional when the underlying cause of insomnia, such as pain or restless legs syndrome, is causing concern.
In the treatment of insomnia, non-pharmacological methods are preferred. Sleep quality can be improved through lifestyle changes, such as making your evenings calmer, maintaining a regular sleep-wake cycle and reducing the use of substances. In addition, outdoor activities, exercise, regular mealtimes and good sleeping conditions can help.
Prolonged insomnia can cause a wide range of symptoms and consequences, including fatigue, difficulty concentrating, mood changes and reduced performance. It can also increase the risk of many illnesses, such as cardiovascular diseases and mental disorders.
About one in three people regularly experience insomnia. About 10–15% of patients have insomnia that affects their normal functional capacity, and about 10% of all adults in Finland have long-term insomnia that lasts for more than a month.
Insomnia has even been called a new common disease due to its prevalence. Insomnia has always existed, but it's now more common than before. The increase in insomnia is strongly related to changes in our surroundings. Atypical working hours, being busy and stress have increased. Social media can also create a feeling that you should be present all the time and that there is not enough time for calming down.
As you age, the structure of your sleep changes and your sleep becomes lighter, which can lead to you being more prone to waking up in the early morning hours. Menopause can also affect sleep, causing you to wake up during the night more often and decreasing your sleep quality.
