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How to solve middle-of-night insomnia

Many people with sleep problems don’t have problems falling asleep when the go to bed. However, sometime during the night they wake up and have a problem falling back to sleep. This type of insomnia is called “sleep maintenance insomnia”.

The other main type of insomnia is “sleep onset insomnia” which means a person has problems falling asleep when they go to bed. Often this type of insomnia comes from being overly anxious or worried.

But “sleep maintenance insomnia” may be more common, and is more likely in women. As we get older, the risk of this type of insomnia increases.

Common External Causes of Sleep Maintenance Insomnia:

Common Internal Causes of Sleep Maintenance Insomnia

Stress is a common problem that contributes to any type of insomnia. Sometimes just the worry about losing sleep leads to more insomnia. No matter what type of insomnia you have, try also to deal with any underlying stresses.

To lessen sleep maintenance insomnia

 1) If you have one or more of the factors on the above list affecting your sleep, try to treat those problems. A complete medical exam can find problems you might not be aware of.

2) Change habits that might be affecting your sleep

3) Avoid naps during the daytime

You may be more tired during the day after you didn’t sleep well the night before, but try to avoid naps. If you nap, you may prolong the problems because you won’t be  as sleepy at night

If you need to nap, keep the nap time 20 minutes or less

4) Do some aerobic exercise each day

To help your overall health, and help make you sleepier at night

5) if you are overweight, you are more prone to sleep problems. Keep to a smart weight.

6) If you wake up at night and can’t sleep for 20 minutes or more, get out of bed and try some relaxing activity, such as reading a book, that might make you sleepy. Go back to bed when you feel the need.

In our next post, we will tell you two techniques to try if you need some help diminishing stress and worry during your nighttime, as well as how a mental help professional could help you if needed. Are online sleep help programs just as good as therapy? Our next post covers all that. Stay tuned.

If you want to find a doctor, of any specialty, anywhere in Brazil, check out our website: www.procuramed.com

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How to solve middle-of-night insomnia was last modified: September 22nd, 2016 by

Esta postagem também está disponível em: Portuguese (Brazil)