Undoubtedly, Sleep maintenance insomnia is an overly irritating yet common sleep pattern. Research shows that it affects millions of people. Ever found yourself waking up in the middle of the night and then finding it extremely hard to fall asleep? If yes, then you might be a culprit. In other definitions, this condition is also known as sleep-interruption insomnia. Normally, it affects people as they age, especially after they hit around 40 and beyond.
Symptoms of Sleep Maintenance Insomnia
In most cases, the sleep patterns of this insomnia depicts the following symptoms:
- Waking up suddenly, and being unable to fall back asleep.
- Waking up too early, and being unable to get back to sleep.
- Sleeping only a few hours, then waking up.
- Being in a state where one feels half-awake while sleeping.
- Waking up frequently throughout the night.
Causes of Sleep Maintenance Insomnia
In virtually all situations, stress and anxiety are the major causes of Sleep Maintenance Insomnia. Sufferers often jolt awake thanks to disturbing thoughts about their problems. Frequent stew over worldly worries often lead to anxiety attacks even during one’s sleep.
It affects men, women and children throughout life only that people over 65 have a higher risk of suffering from insomnia. Generally, women experiences higher Sleep Maintenance Insomnia rates than men. This is because pregnancy normally triggers insomnia, thanks to the high levels of hormone progesterone produced at that state and which highly disrupts sleep patterns.
According to experts, there is also a genetic component to insomnia. For instance, if your parents or some relatives experience insomnia, you may be more prone to the same. However, fatal familial insomnia is a very rare inherited neurodegenerative disorder. Though insomnia sometimes appears to have no clear cause, some conditions appear to increase the risk of developing insomnia:
- Depression and anxiety.
- Family member with insomnia.
- Chronic pain.
- Poor mental health.
- Low extraversion.
There are also some medications that may increase the risk of insomnia. Such insomnia is called secondary insomnia. Such medications include but are not limited to:
- Beta agonists.
- Medications to lower blood pressure.
- Cold medicines and decongestants.
Additionally, using caffeine, nicotine, or alcohol can cause or worsen insomnia.
Truth be told, money issues, in most cases, can cause major stress. Consequently, worrying about money leads to insomnia for many people.
- Fear that failure to sleep will make one sleepy the next day. As a result, worrying about the possibility of lack of sleep makes people not able to sleep!
- This can greatly interfere with one’s ability to reach a healthy level of sleep.
- Menopause and insomnia are inevitable in thousands of women, just like perimenopause and insomnia. They all lead to inability of many women to sleep better especially once they get a better control on their hot flashes.
- What many people don’t know is that booze is one of the big insomnia causes. See, what happens is that at first, consumption of alcohol will fairly sedate the consumer to sleep. However, as it dies off, the consumer’s consciousness will start normalizing thus causing them to wake up.
- Medical complications such as chronic This mainly involves restless legs syndrome, back pain and asthma. Evidently, all these conditions cause a great trouble and hinder you from falling asleep.
How to Treat Insomnia Due to Anxiety?
If anxiety is the cause, a brain dump will undoubtedly come in handy. How do you go about it? Simply take a piece of paper and pen, write down everything that’s bothering your mind. Literally pour it out! Personally, this one has always worked well for me whenever my mind happens to get cluttered. Within no time, I start to get uptight about the things I need to do. Who knows, it could help you too, if anything, no one ever died of trying.
Finish reading a magazine or a novel.
Always remember, in case you have sleep maintenance insomnia, whenever you abruptly get up, start thinking about some extra-boring stuff. While doing so, at the back of your mind, your ultimate goal is to get sleepy. In a nut shell, craft an idea on what you can do to bore yourself and fall asleep again.
Symptoms of sleep maintenance insomnia ranges from low energy, tiredness, poor mood and forgetfulness. Other insomnia symptoms include:
- Weight gain
- Lack of balance and coordination
- Feeling fatigued
- Lack of focus and concentration
Risks of Suffering from Sleep Maintenance Insomnia
Insomnia increases the risk of other potentially life-threatening health conditions, including:
- Anxiety and depression
- Cardiovascular disease, heart attack and stroke
- Alcohol abuse
Additionally, insomnia also adversely impacts reaction times and negatively affects decision-making thus increasing the risk of accidents. People suffering from sleep maintenance insomnia are 2.8 more likely to die in a car crash.
Sleep maintenance insomnia natural treatment involves a combination of a detailed health history and a sleep journal. Maintaining a journal of sleep patterns can help your healthcare specialist know what type of insomnia you might have, and better understand how to diagnose it.
Normally, insomnia treatment entails medication or behavioral strategies, or both. Considering the potential interference with other mediations, risk for dependence and the risk of recurring insomnia, behavioral and lifestyle changes are often first considerations as far as matters sleep maintenance insomnia go.
Sleep Maintenance Insomnia Natural Treatment
Evidently, whenever insomnia sets in, varied options are sort. However, one thing that rarely work is prescription of sleep aids or over-the-counter sleep drugs. If anything, they actually worsen the problem. So, here is how to naturally beat sleep-maintenance insomnia:
Keep a Sleep Diary
Keeping a sleep diary can greatly promote the idea of sleep efficiency. According to experts, spending less than 80 percent of your time in bed means that you’re probably spending too much time in bed, think about it.
Transform Your Bedroom into a Sleep Sanctuary
Ensure you use it for intimacy, sleep, and restful activities such as reading for pleasure and meditation. Keep it dark, cool, and quiet. To ensure there is no unnecessary noises, use appliances that produces a steady “white noise,” such as a fan. Needless to say, it’s vital to also ensure that your mattress is cozy.
Try out a ‘Sleep Restriction’ Strategy
To determine a more restorative sleep pattern, find out how much sleep you really need. Your sleep diary may really prove handy in this and ultimately you might end up feeling at your best.
Tips on Avoiding Sleep-maintenance Insomnia
Avoid stimulants. Caffeine being one of the best stimulants is a major cause of insomnia. Therefore, it’s extremely important that you avoid caffeine containing beverages such as tea, coffee and some soft drinks around 3-4 hours before bed time. This is because caffeine prevents the efficiency of hormone adenosine which is a chemical that promotes sleep.
In the same line, it is advisable that you avoid alcohol 2 hours before bedtime since it interferes with your breathing. If you do smoke, please do it 4-5 hours before bedtime since it contains nicotine that eventually makes it so hard for one to fall asleep
If you can avoid it, shun having naps. Daytime naps will make it extremely difficult or just affect your night sleep. Try and be active the entire daytime in order for your mind to get tired enough and fail to stay awake during the night. If it proves impossible to remain active whole day, do not exceed 15-20 minutes asleep. This should be not later than 2.00pm and not in the evening hours.
Maintain a sleep schedule. This is a basic factor to consider if you are struggling fighting insomnia. A regular sleep schedule allows the body synchronizes sleep and wake rhythm. Depending on your days’ schedules, and the number of hours you need to sleep, then you can be able to come up with a sleep and wake up schedule.
Limit fluids before bedtime. This is basically to prevent frequent visits to the washroom. Do not take fluid 2-3 hours before bedtime.
Exercise. Regular exercise for instance walking, jogging, running and swimming will allow you manage some deep sound sleep all night long. The body needs to relax after exercise and therefore sleep will come automatically without much struggle. Please note that exercise should be done 4-6 hours before bedtime.
Eat sensibly. Complete your dinner 2-3 hours before going to bed. This is done in order to ensure digestion is complete before you rest in bed. Your entire body systems need to take rest while you sleep and digestion is one tiring activity that may end up preventing you from getting enough sleep.
Your sleeping patterns, discipline and conditions is a major contributor to insomnia. Checking on the above will in the long run grant you 100% deep sleep guarantee. Observing the whole prescriptions may not be logical but if possible, it’s advisable you take it into consideration.