Insomnia in Canada: Causes and Evidence-Based Solutions

Insomnia affects approximately 30 to 40% of Canadian adults at some point. For about 10%, it becomes a chronic condition. Poor sleep affects virtually every aspect of health - from cognitive function to cardiovascular risk. Common causes include stress and anxiety, poor sleep hygiene (screen time, irregular schedules), medical conditions (chronic pain, sleep apnea, restless legs syndrome), medications (certain antidepressants, stimulants, corticosteroids), shift work, and caffeine or alcohol consumption. Evidence-based approaches to managing insomnia begin with cognitive behavioural therapy for insomnia (CBT-I), which is considered the first-line treatment and is more effective than medication for long-term improvement. CBT-I techniques include sleep restriction, stimulus control, relaxation training, and cognitive restructuring. Sleep hygiene fundamentals include maintaining a consistent sleep and wake time (even on weekends), keeping the bedroom cool, dark, and quiet, avoiding screens for 30 to 60 minutes before bed, limiting caffeine after noon, and avoiding large meals close to bedtime. When medication is needed, physicians may prescribe short-term sleep aids. Over-the-counter options like melatonin are available and may help with sleep onset, though evidence is mixed for chronic insomnia. A physician can assess underlying causes and discuss treatment options through telehealth. *This article is for informational purposes only.*

This article is for informational purposes only and does not constitute medical advice. Content reviewed by licensed Canadian physicians. Last updated February 2026.