Is Insomnia Genetic? Can You Inherit Trouble Sleeping?

Is Insomnia Genetic?

Some people have a genetic predisposition to chronic insomnia. A study published in the Journal of Sleep Research found that 35% of adults seeking insomnia treatment had family members who also struggled with sleep issues. Insomnia was the most common sleep disturbance reported among relatives (76%).⁽¹⁾

Meanwhile, a longitudinal twin study published in the journal Sleep found that genetic factors accounted for 33% to 38% of the variance in insomnia symptoms across study waves, with average ages of  8 to 10 and 14% to 24% at waves in teens aged 14 to 15.⁽²⁾

Before you panic, having a family history only means you have a genetic predisposition to insomnia, but it isn't a guarantee you have it or will get it. Other environmental influences can disrupt your sleep patterns and lead to insomnia, including stress, certain lifestyle habits, other sleep disorders and your sleep hygiene.

Which Genes Are Associated With Insomnia?

There are hundreds of genes linked to insomnia. A 2022 study published in Nature Genetics indicates that 554 genetic locations are linked to insomnia. From the thousands of genes in those locations, researchers narrowed the list to 289 specific genes with the highest risk for the disorder.⁽³⁾

Insomnia doesn't result from one genetic problem. It happens because different biological pathways affect brain development, physical movement, stress and mood regulation, and your ability to relax and transition into sleep.

One such pathway implicated in insomnia genetics is ubiquitin-mediated proteolysis, part of the cell's protein tagging and recycling system. A study published in Nature Genetics found that some gene regions associated with insomnia play a role in this process. When variants change normal gene expression, it results in a buildup of malfunctioning proteins and problems with sleep regulation.⁽⁴⁾

Here are some genes associated with insomnia:

• MEIS1 (Meis Homeobox 1) has been identified by genome-wide association studies (GWAS) as one of the most significant genetic risk factors for sleep disruption. This gene influences the development of the central nervous system. When certain variants don't function properly, they are strongly linked to restless legs syndrome (RLS).

• VRK2 (Vaccinia-Related Kinase 2) is a potentially relevant gene associated with insomnia.  

• TMEM132E (Transmembrane Protein 132E) belongs to a gene family that regulates cell communication in brain areas that control emotion and stress.

Can You Do Genetic Testing for Insomnia?

There are commercial DNA testing companies that detect some variants of genes associated with insomnia identified by extensive GWAS. However, these tests aren't accurate, doctor-recommended or widely used in sleep medicine.

There are tons of genes linked to insomnia; there isn't a single one or even a small group of genes involved that will determine that you have the sleep disorder. An individual variant influences your overall risk only slightly and inconclusively.

Let's say you test and find you have genetic risk variants. It won't change your treatment options because they don't take your genetic profile into account. Also, genetics accounts for roughly 35% to 40% of the overall risk for insomnia, while behavioral, lifestyle, and environmental factors account for 65% to 70%.

Doctors evaluate insomnia by taking your medical history, performing a physical exam and asking you to keep a sleep diary. They might ask you to undergo a sleep study if they suspect another condition is causing your insomnia, such as obstructive sleep apnea. Some questionnaires can help aid in diagnosis, such as the Insomnia Severity Index (ISI) and the Pittsburgh Sleep Quality Index (PSQI).

If you suspect you have inherited a predisposition to insomnia, speak to your immediate family. Are they struggling like you? What do they think is causing their sleep problems? More importantly, what have they been doing to improve their sleep? The lifestyle changes or treatments that work for them might be effective for you, too, because you share similar genetics.

Can You Reduce Your Genetic Risk of Insomnia?

Though you cannot change your genetics, you can change your lifestyle and environmental factors since they also play a larger role in developing insomnia than genetics. You can't change your genes, but you can reduce your risk by addressing these factors.

Here are some evidence-backed tips and techniques to reduce your risk or prevent insomnia:

Go to sleep and wake up at the same time every day to regulate your circadian rhythm and achieve a more stable sleep-wake cycle. You'll have an easier time falling asleep because your brain and body will cue you to do so at the right time.

Keep your bedroom cool, dark and quiet. The best temperature for sleeping is between 60 and 67 degrees Fahrenheit. Block out external light sources completely with an excellent sleep mask. If you have noisy neighbors or live near a crowded intersection, consider earplugs to block out noise or a white noise machine to help mask it.

Manage stress and anxiety and address mental health conditions with relaxation techniques, such as deep breathing exercises, meditation and yoga. Get treatment if you suspect you have a mood disorder.

Exercise regularly to improve sleep quality, which reduces your risk of insomnia. Avoid high-intensity workouts within 3 to 4 hours before bedtime. Exercising before bed can make it hard for your body to relax and cool off, both of which are essential for high-quality sleep.

Watch your diet. Overdoing caffeine or alcohol can wreak havoc on your sleep. Caffeine keeps you awake because it's a stimulant, while alcohol causes multiple nighttime awakenings. Also, avoid heavy meals and spicy, fatty, sugary foods before bed to avoid discomfort and sleeplessness.

Be mindful of your exposure to light. When you wake up, step outside and soak up the morning sun to set your internal clock. Transition to low light 2 to 3 hours before bedtime. You should stop looking at screens 1 to 2 hours before bed. They emit blue light, which makes you feel awake rather than sleepy. Light signals your brain to stay alert. Darkness does the opposite.

If sleep problems run in your family, you can take preventive measures. Don't wait for insomnia to develop. Establish good sleep hygiene habits sooner rather than later.

Don't wait to seek professional help. See a specialist once you start noticing your sleep health is going downhill. There are evidence-based treatments for chronic insomnia based on current clinical insights, such as cognitive-behavioral therapy for insomnia (CBT-I), which helps you develop healthier, more positive thoughts and behaviors about sleep.

A Note on Fatal Familial Insomnia

Fatal familial insomnia (FFI) is an inherited condition that affects the brain, wherein you're eventually unable to sleep. The bad news is it's fatal. The good news is it's extremely rare.

It's not to be confused with regular insomnia. FFI occurs when a mutation in the prion protein gene causes the thalamus (the brain's gatekeeper for sleep) to degenerate. This deterioration brings on insomnia that's aggressive and progressive. It runs in families, and according to StatPearls, if one parent has the mutated gene, there's a 50% chance that a child will inherit it.⁽⁵⁾

The symptoms of FFI include:

• Sleep problems that worsen over time

• Rapid heart rate

• High blood pressure

• Excessive sweating

• Short-term memory loss

• Difficulty focusing and paying attention

• Hallucinations

• Loss of balance

• Muscles twitching and jerking involuntarily

Currently, there's no cure for FFI, and it takes about 18 months for it to run its course. Treatment consists of palliative care and symptom management to keep the patient as comfortable as possible as FFI progresses.

What Else Could Be Causing Your Insomnia

Insomnia is often multifactorial with medical conditions, sleep disorders, lifestyle, behavior and environmental factors playing a role.

Here is a list of risk factors:

• Sleep disorders such as obstructive sleep apnea, restless legs syndrome, or circadian rhythm sleep-wake disorders can be at the root of insomnia symptoms.

• Stress and anxiety put your mind in a heightened state of alertness, making it hard to wind down for bed.

• Poor sleep hygiene, such as an inconsistent sleep schedule, exposure to blue light before bedtime, and other factors, can either cause sleep disruptions or make it difficult to fall asleep.

• Physical and mental health problems, such as chronic pain, sleep apnea, perimenopause, depression and PTSD, can cause discomfort or disrupt sleep, often creating a cycle where these conditions worsen insomnia and vice versa.

• Certain medications, like some antidepressants, blood pressure medications, corticosteroids and stimulants, can alter sleep patterns, resulting in insomnia.

• Lifestyle choices, like consuming caffeine and alcohol before sleeping, napping in the late afternoon, shift work or frequent travel, can increase your risk for insomnia.

• Age is also a factor because your sleep patterns shift as you get older. Older adults tend to experience lighter sleep, more nighttime awakenings and needing less sleep.

A diagnosis of chronic insomnia is when it occurs at least three times per week for more than three months. Consult your healthcare provider if insomnia is affecting your day-to-day and overall well-being and health. Consult your healthcare provider if insomnia is affecting your day-to-day and overall well-being and health.

Conclusion

Chronic insomnia can be genetic, but that doesn't mean you're doomed to have it. Research indicates that genetic factors account for about 35% to 40% of overall insomnia risk. There are tons of genes associated with insomnia, but having these variants only means you have a genetic predisposition.

Lifestyle and environmental factors play a bigger role in the development of insomnia. You can reduce your risk by practicing good sleep hygiene and making healthy lifestyle choices.