Sleep Maintenance Insomnia

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Sleep maintenance insomnia often occurs during periods of stress and depression.

Also known as middle insomnia, this problem can also be caused by sleep apnea or restless legs syndrome. You will need to resolve these conditions in order to stop these disruptive mid-sleep awakenings. Otherwise, reducing stress levels is a key objective to help you stay asleep through the night. Strategies include:

• Get some exercise during the day - exercise is proven to relax body and mind.
• Relax in the lead-up to bedtime. Have a warm bath or shower before bed and play soft music. Dim room lighting by using lamps or dimmer switches. These help to give your body cues that it's time to wind down and relax.
• When you wake in the middle of the night, stay in bed and listen to some soft music or a book on tape in the darkness to help you get back to sleep. If you don't fall asleep within 20 minutes, go to another room and do something relaxing and quiet until you feel sleepy again. You don't want to teach your body that bed is associated with wakefulness. Keep lighting low, but adequate for reading, if that is the activity you undertake. Using a lamp may help. Too much light may arouse your system.
• Avoid foods, drinks or activities that could disrupt your sleep. For example, caffeine, alcohol and sugary foods can be disruptive. Alcohol insomnia is a well-known condition that involves waking in the middle of the night. See the alcohol insomnia page for more details. Don't have sweets late at night and avoid caffeine after midday.