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Difereneces in types of insomnia1/19/2024 If you do wake up too early and can’t fall back asleep after 15 minutes, get up and perform a relaxing or calming activity. Instead, you want your mind to associate your bed with rest and sleep. By remaining in bed awake for too long, you’re confusing your mind and body into thinking it’s okay to be awake while in bed. Your bed is meant for sleep and sex only. In fact, staying in bed for longer than 15 minutes while awake can create a negative pattern of behavior with increasingly negative effects. While your ultimate goal is to be able to fall back to sleep after waking, lying in bed willing yourself to sleep never works. This can be very difficult for individuals with terminal insomnia, mostly because they’re often awake for hours at a time or permanently once they awake too early. The more information you include, the better able you’ll be to make changes to your environment and potentially reduce the frequency of your sleep disturbances. Take note of specific things including if you feel hot or cold, any light or noise disturbances, if you’re in any pain, and any anxious or stressful thoughts. By documenting what time you wake up, how long you’re awake, and how you felt when you woke up, you may be able to pinpoint a cause or trigger of your condition. Journals are a useful tool in all forms of therapy, including terminal insomnia therapy. Other health conditions including sleep apnea, nasal congestion, gastrointestinal issues, and cardiovascular disease can all trigger you to wake up too early and remain awake. The problem is, once this medication wears off and the discomfort returns, many people are awoken and can’t fall back asleep. Some people take medication before bed to help reduce their pain, ease symptoms, and promote sleep. Chronic Pain and Other Health IssuesĬhronic pain is a leading cause of insomnia, making it difficult to find and maintain a comfortable sleeping position. In most cases, when your infant establishes a more consistent sleep schedule, you too can reestablish healthy sleep patterns. Waking up in the middle of the night or during the early-morning hours is par for the course when it comes to parenthood. Terminal insomnia is also common among pregnant women and parents of newborns. The sun coming up, garbage trucks outside, and other noise and light disturbances may interrupt your sleep and make it difficult to return to a relaxed state. This can significantly disrupt your sleep patterns, causing you to wake even earlier than normal.ĭisturbances in your environment can also cause you to wake earlier than intended. Traveling between different time zones requires you to go to bed and wake up at different times than you’re used to. Your internal sleep-wake cycle signals when it’s time to wake up and when it’s time for sleep. This negatively affects your body’s sleep-wake cycle - also known as your circadian rhythm. If you’ve recently traveled and are experiencing jet lag, your internal clock is unbalanced. The smallest things can disrupt your sleep routine from the seasonal time change and travel to other external factors and disturbances. Some people also experience increased stress and anxiety over their inability to sleep well, exaggerating symptoms. While some people associate depression with a lack of ambition and an increased need to sleep, this mental health disorder can also make it difficult to stay asleep. Stress can trigger nightmares and unwanted thoughts, waking you from a deep sleep and making it hard to quiet your mind again. Anxiety can increase at night when your mind and body are at rest. While racing thoughts may not stop you from falling asleep, they may be persistent enough to wake you early in the morning and prevent you from going back to sleep. When it comes to your mental health and wellbeing, increased stress, anxiety, or depression can make it difficult to achieve a quality night’s sleep.
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