People often think of insomnia as just the inability to sleep, but it comes in many different forms. Some people have trouble sleeping, some people wake up early in the morning, and some people wake up in the middle of the night. This problem of not sleeping is called maintenance insomnia. Let us understand its causes and reasons.
stress and anxiety
The most common causes of maintenance insomnia are stress and anxiety. Waking up suddenly in the middle of the night can be due to daily chores, work stress or stress from lack of sleep. Nightmares, PTSD or mental health problems can also cause insomnia.
body pain
Insomnia is directly related to pain, which can cause difficulty sleeping. Along with chronic problems, temporary problems like back pain can also cause insomnia.
age and gender
As we age, problems like neuropathy, urinary problems and acid reflux increase and can become the cause of insomnia. A 2015 study in the USA showed that women approaching menopause are at greater risk of developing maintenance insomnia due to hormonal changes.
Not a good environment for sleep
Sometimes, the surrounding environment can disrupt sleep, such as excessive noise, light, cold or heat, comfortable bedding, or loud snoring from your partner.
treatment options
Cognitive behavioral therapy for insomnia (CBT-I): This explores patterns of thinking, habits, and behavior. It usually takes six to eight sessions.
Medicines: Your doctor may recommend taking medicines for some time depending on the patient’s condition.
Correct pre-bed routine: Your pre-bed routine should be relaxing. Turn off digital devices 30-60 minutes before sleeping. You can also try deep breathing and muscle relaxation techniques.
Avoid this:
Drinking caffeinated drinks, such as coffee or energy drinks, late in the evening can worsen insomnia.
Avoid taking naps during the day. This can disturb your sleep-wake cycle.
