Sleep maintenance insomnia is defined as the inability to sleep through the night. This usually entails waking up at least once during the night and struggling to fall back asleep for at least 20-30 minutes. Sleep fragmentation caused by poor sleep maintenance results in a decrease in both sleep quantity and quality, increasing the likelihood of daytime sleepiness or sluggishness.
Why do you need to know about this type?
Maintenance insomnia occurs when a person has difficulty falling asleep, staying asleep, or waking up too early and having difficulty falling back asleep. Chronic medical conditions or psychological conditions, such as depression, anxiety, or stress, can all contribute to this type of insomnia. The following are some medical conditions that may cause maintenance insomnia:
- Asthma and other respiratory diseases
- Allergies to the nose and sinuses
- Restless leg syndrome (RLS)
- Chronic discomfort
The Risk Involved in maintenance insomnia
Sleep maintenance insomnia can pose several risks and side effects to your mental and physical health, as well as your ability to function.
- Insomnia consequences and withdrawal symptoms include:
- Poor performance at work or school
- Increased accident endangers
- Depression and other mental health conditions are more likely to occur.
- The risk of chronic medical illnesses such as heart disease, stroke, and obesity is increased.
Methods offering home care treatment for the maintenance insomnia
Try not to go to bed hungry. It is good to eat a healthy snack before going to bed.
- Avoid eating a large meal within 2–3 hours of going to bed.
- Caffeine and alcohol consumption should be kept to a minimum, especially at night.
- Maintain a healthy, varied diet to improve your overall well-being.
Satisfaction and relaxation
Exercise regularly, but not within 4 hours of going to bed.
- Perform breathing and relaxation exercises, especially before going to bed.
- Find a sleep-inducing activity, such as soothing music or reading, which relaxes your mind and arouses the feeling of sleep.
- Even if you are sleepy, try not to nap throughout the day.
- Seek medical attention if you are experiencing any mental health issues, such as anxiety.
Establish a routine by going to bed and waking up at the same time.
- Before going to bed, avoid using any device with a screen.
- Begin relaxing an hour before bedtime, for example, by taking a bath.
- Stay away or avoid using phones and other electronic devices an hour before going to bed.
- Before going to bed, make sure the room is at a comfortable temperature.
- To darken the room, use blackout blinds or curtains.
For insomnia to improve, treatment for one of these underlying conditions may be required. In addition, treating insomnia may help depression symptoms improve more quickly.
Consult your doctor if you continue to have sleep issues. You may need to see a sleep specialist to determine the cause and best treatment for your insomnia. To get your sleep pattern back on track, your doctor may prescribe medication and have you tried other strategies. Some people may benefit from a referral to a mental health professional, depending on the cause of their insomnia.