one form of it, called sleep-maintenance insomnia, is difficulty staying asleep, or waking too early and struggling to get back to sleep. fortunately, there are many things you can do to remedy sleep-maintenance insomnia, reports the july 2010 issue of harvard women’s health watch. it’s especially important to develop habits that promote healthful sleep through a collection of practices called sleep hygiene.
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a number of factors can interrupt your sleep from nightmares and noise to sudden changes in your environment or a restless partner or child. during this time, a number of factors (both physical and mental) can cause you to wake up and make it impossible to fall back to sleep. the higher the stage of nrem sleep you’re in, the harder it is to wake up. rem sleep is the last stage of the sleep cycle and the one most people are familiar with. frequently waking up and worrying over the inability to fall back to sleep can increase your stress levels, creating a vicious cycle of waking and struggling to go back to sleep. a number of external factors can also cause maintenance insomnia including noise, light, and changes in your environment.
all of these physical ailments can cause you to wake during the night in an effort to alleviate your discomfort. for these types of insomnia patients, falling back to sleep isn’t the primary issue. an interruption in your sleep cycle can cause you to wake prematurely and make it difficult to return to a restorative state of sleep. when you wake frequently throughout the night, it’s tempting to stay in bed, slam your eyes shut and try to force yourself back to sleep. avoid the urge to roll over and scroll through your phone or social media feed. with proven sleep restoration techniques including cbt for insomnia, guided sleep meditations, stimulus control therapy, and mindfulness, you can finally achieve the deep, restorative sleep you’ve been dreaming of (literally).
relax. try progressive muscle relaxation. get up and go. if you’re just not dozing off, get up after about 20 minutes have gone by. follow your normal insomnia can take several forms. sleep-onset insomnia (difficulty falling asleep) is most common in younger adults, whereas sleep maintenance insomnia ( one form of it, called sleep-maintenance insomnia, is difficulty staying asleep, or waking too early and struggling to get back to sleep., .
sleep maintenance insomnia describes an inability to stay asleep through the night. most often, this means waking up at least once during the night and struggling to get back to sleep for at least 20-30 minutes. sleep maintenance insomnia is the inability to stay asleep throughout the night. it’s often associated with waking up multiple times during exercising moderately on a daily basis , preferably in the early morning or early afternoon, has been shown to improve sleep in people with, . avoiding stimulants such as caffeine and nicotine close to bedtime.exercising, but not too close to bed time.steering clear of food that can be disruptive right before sleep.ensuring adequate exposure to natural light.establishing a regular relaxing bedtime routine.
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