Does insomnia run in families? Here's what genetics tells us

Have you ever noticed restless nights affecting more than one relative? Maybe your sister tosses and turns, or your brother wakes up before dawn, wide awake and anxious. It might feel like poor sleep is passed down from parents to kids, and science suggests that feeling isn’t just in your head. In one study, nearly 40% of people with insomnia had a close family member with it, compared to 29% of those without; making them 1.57 times more likely to share the struggle. So is that inherited, or just a string of bad luck?

Here’s what science has to say.

Your DNA can affect sleep

Research shows that insomnia does have a hereditary side. If someone in your family, say a parent, sibling or even a grandparent, struggles night after night, you’re more likely to face similar problems. That doesn’t guarantee you’ll wake up at 3 a.m. every night, but it does raise your baseline risk: studies estimate that around one-third of insomnia liability is genetic. In practical terms, inheriting certain gene variants can make the brain’s sleep-promoting signals weaker or the wake-promoting signals stronger. Think of those genes as nudging you toward more restless nights rather than pushing you entirely into insomnia.

So if genes only lay the groundwork, what else determines whether someone actually stays awake counting sheep? That’s where life’s daily stresses come into play.

How genes shape your sleep

Scientists have identified a handful of genes that guide our body’s natural clock. Our circadian rhythm influences how deeply and how long we sleep. For instance, variants in the PER3 or CLOCK genes can shift your internal timing. This makes it harder to feel sleepy at a conventional hour. Picture the circadian clock as an orchestra conductor: if the conductor’s timing fluctuates, the entire performance, your sleep cycle, can fall out of sync.

Other inherited factors affect the brain’s “volume knobs” for alertness. Certain gene differences can heighten sensitivity to minor disturbances; like a creaky floorboard or an ambulance siren, so that you jitter awake even when there’s no real threat. Over time, those tiny awakenings add up, preventing you from reaching the deep, restorative stages of sleep.

Yet, these genes don’t act in isolation. The brain remains remarkably adaptable through epigenetic changes; chemical tags that turn genes on or off. Experiences such as stress, illness, or a drastically changed schedule can strengthen or weaken those genetic susceptibilities.

Sleep isn’t just genetic; here’s why

Even if you inherit gene variants linked to insomnia, your environment and habits often decide the end result. High-pressure jobs, financial worries, or family conflicts can ignite sleep troubles in someone without a family history of insomnia. Conversely, someone with a strong genetic vulnerability might sleep soundly if life stays relatively stress-free and routines remain consistent.

Everyday choices, like scrolling through social media until the last minute, drinking coffee late afternoon, or keeping wildly shifting bedtimes, further fuel the problem. For example, evening exposure to bright screens suppresses melatonin, the hormone that signals your brain it’s time to sleep. That means even if your “insomnia genes” are mild, you’re still creating obstacles to a good night’s rest.

On the other hand, regular exercise (aim for at least 30 minutes most days), a balanced diet, and a calm, screen-free wind-down routine signal the brain that it’s safe to switch off. Over months, those good habits can overwrite the nudge from your genes, steering you towards deep, uninterrupted rest.

Can you change your genetic destiny?

Knowing that insomnia has a genetic component can feel validating. It clarifies that tossing and turning isn’t simply an unexplained routine. That awareness reduces shame and makes it easier to adopt practical solutions. If you suspect poor sleep runs in your family, watch for early warning signs: difficulty falling asleep, waking often, or waking too early. Catching these patterns early means you can experiment with sleep hygiene tweaks before the problem becomes chronic.

Actionable steps include setting a consistent bedtime, dimming lights an hour before sleep, avoiding caffeine after mid-afternoon, and practising relaxation techniques, such as deep breathing or progressive muscle relaxation. If these changes don’t help, cognitive behavioural therapy for insomnia (CBT-I) targets both the thoughts and behaviours that perpetuate sleeplessness, effectively retraining the brain’s response to the bedroom.

Those inherited sleep tendencies might suggest insomnia is written in your DNA; but by keeping a consistent bedtime, cutting down on late-night screens and being kind to yourself, you can rewrite that genetic script and finally enjoy the deep rest you’ve earned.

Written by Rand Alanazi

Related articles: Does anxiety run in families? / Link between sleep and memory loss / The chronotypes

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