Sleep Maintenance Insomnia

Understanding Sleep Maintenance Insomnia

Have you ever experienced waking up in the middle of the night or too early in the morning and then found it difficult or impossible to fall back asleep? Occasionally, this can happen when something significant is approaching, but for some people, it is a regular occurrence. This regularity can give the impression that they are sleeping more than others, but they are not getting proper rest. While most people wake up 2-3 times a night and can easily fall back asleep, others cannot.

What is Sleep Maintenance Insomnia?

This condition is known as "Sleep Maintenance Insomnia." Individuals suffering from this type of insomnia may not experience it daily, but when they do, it occurs at least three times a week and is not caused by the side effects of any medication.

Causes of Sleep Maintenance Insomnia

While ageing can affect sleep patterns, making some people sleep more and others less, this type of insomnia is not age-specific. People with sleep maintenance insomnia may be dealing with various medical or mental conditions, such as:

• Depression
• Anxiety
• Sleep apnea
• Pain
• Restless leg syndrome
• Stress
• Shift work
• Late-night activities or meals 
• Jet lag and more

Some causes may seem minor and manageable, but others can lead to persistent sleep maintenance insomnia that requires attention.

Impact and Management

Environmental factors may change over time, resolving some sleep issues. However, mental and medical conditions need to be treated. Insomnia can affect professional and social life due to anxiety about sleep, daytime sleepiness, lack of concentration, and mood swings.

Middle Phase Insomnia

Sleep maintenance insomnia can also be referred to as “Middle Phase Insomnia.” Slightly different but both conditions involve waking up before getting enough sleep and finding it difficult to go back to sleep.

Steps to Address Sleep Maintenance Insomnia

Identify the Cause: 

Seek professional help to determine the underlying cause of your insomnia.

Establish a Routine: 

While it may not need to be strict, setting limits can help. Such as; avoid eating or staying awake or sleep willingly after a certain time.

Exercise: 

Engage in physical activity or a walk before bed to tire your body and mind, aiding in staying asleep.

Addressing these factors can significantly improve sleep quality and overall well-being.

S. F. Awan

M. Phil. - Clinical Psychology