Sleep Maintenance Insomnia
The term sleep maintenance insomnia refers to an individual awakening in the middle of the night (due to sleep apnea or Restless Leg Syndrome) and finds him or herself unable to get back to sleep.
Sleep maintenance insomnia occurs most often when persons are experiencing high-levels of stress in their life. Certainly, depression can be a contributing factor and it severely affects the ability to get a good night's sleep.
Sleep Apnea
Sleep apnea is a common sleep disorder that can prove fairly serious. Usually, during sleep, there is more than one occurrence when a person stops breathing during the night.
The pauses in breath that occur can last anywhere from a few seconds to several minutes. Additionally, the person can stop breathing five to thirty times each hour. When the sleeper resumes breathing he or she makes what sounds like a loud snort.
Restless Leg Syndrome
The other condition that can bring about sleep maintenance insomnia is Restless Leg Syndrome. The condition is characterized by an uncontrollable urge to move in order to halt odd sensations in the legs.
Although, these sensations generally do occur in the legs, the sensations can be felt in the region(s) of the torso and arms (as well). When the sufferer moves his or her legs to some degree, he or she will normally gain relief from the sensations. These sensations are described as tickling sensations.
Some sufferer's experience light episodes of RLS while others indicate their episodes are severe.
Generally, the best course of action with respect to sleep maintenance insomnia is to devise some sort of strategy (initially) in order not to awake during the night.
The following recommendations are made when you aren't experiencing sleep apnea. If you are suffering from sleep apnea you need to consult your physician right away.
Ways to Combat sleep maintenance insomnia
- Set up a relaxing routine before you retire for bed such as taking a warm bath; and listening to soft music.
- Perform stretching exercises designed for the upper and lower body. Also it is suggested you perform some form of light Yoga.
If you Awaken in the Middle of the Night, Perform the Following Actions:
- Place clocks in the area where you sleep in non-visible locations. This way, you won't be tempted to watch the clock and getting back to sleep will be easier.
- Listen to soft music or to an audio book. Also listen to the audio book or music in low light conditions. This way you'll have your mind focused elsewhere.
- Go to another room of the house besides the one where you sleep and read until you begin feeling sleepy.
You should avoid consuming any beverage or ingesting any food with caffeine after the noon hour to soften the effects of sleep maintenance insomnia.
Further, limit your intake of alcohol down tojust one cocktail. Also, engage in some form of cardio-style exercise during the day, however, never perform the activity too close to time to go to sleep.
Sleep maintenance insomnia can be stopped by doing your recommended cardio activity; walking. Do not attempt to go to sleep, unless you are truly sleepy; and, wake up at the same time every day.
If things do not improve for you, then it is necessary you consult your physician.