Six Practical Strategies for Combating Insomnia

Nights of lying awake, staring at the ceiling, can feel endless. For people living with complex or invisible illnesses, sleep is rarely a simple matter. Insomnia doesn’t just drain energy, it complicates how you track symptoms, show up to appointments, and advocate for care. Over time, that exhaustion can make it harder to articulate concerns clearly or remember details providers need. This article outlines practical, communication-centered strategies for bringing sleep challenges into your healthcare conversations in a way that supports better outcomes.

Why this matters in real appointments

Sleep difficulties are often minimized in medical visits, yet research shows that up to 50 percent of adults report insomnia symptoms at some point, and rates are higher among women and people with chronic health conditions (Ohayon, 2002). When fatigue blunts memory and concentration, you may struggle to advocate for yourself. Providers may overlook sleep issues if they are not documented clearly, leading to incomplete care plans. By learning to document, communicate, and follow up on insomnia, you protect your ability to be heard and taken seriously even on the days you feel foggy.

Practical strategies you can use today

1. Track sleep in a simple, repeatable way: Instead of keeping a detailed log, use a quick note system: hours slept, number of awakenings, and how rested you feel. This creates data you can share without exhausting yourself.
   Try saying: “Over the last two weeks, I averaged about four hours of sleep. I noted awakenings most nights. Here are my records.”
2. Frame insomnia as a functional issue: Connect sleep struggles to daily impact. This helps providers see insomnia as more than an inconvenience.
   Try saying: “Because I’m not sleeping, I’m struggling to focus at work and can’t manage my regular care tasks. I’d like this documented in my record.”
3. Use your patient portal strategically: Draft a short update about your sleep patterns before the visit. This ensures the information is in your chart and reduces pressure to explain everything in the room.
   Try saying (in portal): “For your records, I’ve had persistent insomnia with less than five hours of sleep most nights. Please include this summary in today’s visit note.”
4. Clarify next steps during the visit: Before leaving, confirm whether your provider will follow up, refer you, or document insomnia as part of your care plan. This prevents the issue from fading into the background.
   Try saying: “Can we agree on how my sleep issues will be addressed or tracked going forward?”
5. Bring in supportive evidence: If a partner, caregiver, or wearable device has observed your sleep disruptions, mention it. Outside data reinforces your report and makes dismissal less likely.
   Try saying: “My partner notes I wake up multiple times each night, which matches my log. Can we add this to my record?”
6. Protect your advocacy energy: Have a pre-written script about insomnia ready for both appointments and portal updates. Reusing it prevents fatigue and keeps your message consistent.
   Try saying: “I’m re-sharing my prepared statement about my sleep, since it reflects my ongoing challenges.”

Make it stick this week

• Choose one simple sleep metric (hours slept or awakenings) and track it for the next seven days.
• Write a two-sentence portal update about your sleep and save it as a draft.
• At your next appointment, bring your log and ask directly for sleep to be added to your care plan.

Disclaimer: This article provides general information about communication and advocacy. It is not medical or legal advice. Consult a qualified professional for guidance on your specific situation.