Treatment for middle-of-the-night insomnia In addition, insomnia may also increase the risk of developing various chronic health conditions, including: People who live with insomnia may also find themselves more likely to have accidents or experience injuries as a result of those accidents. Researchers have long known the negative impact that insomnia can have on someone’s physical and mental health.Īccording to the 2006 research, insomnia can lead to significant social and occupational impairment, making it difficult to function at school, home, and work. The effects of insomnia on the mind and body One study from 2013 on middle-of-the-night insomnia found that over 77.5% of participants with the disorder reported significant daytime impairment as a result of their condition. difficulty with cognitive or physical functioning.Middle insomnia can cause not only sleep-related symptoms but also difficulty with day-to-day tasks due to lack of sleep. However, more research is still needed in this area to determine just how much of a role our ancestral sleep patterns might play in sleep-related disorders. Some research suggests that sleep disorders like insomnia are more common in modern society because humans, historically, are not made for monophasic sleep. Monophasic sleep, or sleep that happens in one segment, is believed to be a relatively modern style of sleeping. Second sleep happened shortly after and continued through until early morning, when the day would finally begin. During this period of wakefulness, people would often engage in light activities, like chores, eating, or socializing. Biphasic sleep is a style of “segmented” sleep that happens in two phases, phases which were often referred to as “first sleep” and “second sleep”.įirst sleep usually happened earlier in the evening, before a period of wakefulness that happened around midnight or 1 a.m. What is depression? A Mayo Clinic expert explains.According to 2016 research, our ancestors across the world - from Europe to North America and beyond - typically had biphasic sleep schedules.Depression and anxiety: Can I have both?.CPAP machines: Tips for avoiding 10 common problems.Clinical depression: What does that mean?.Antidepressants: Which cause the fewest sexual side effects?.Antidepressants: Selecting one that's right for you.Antidepressants: Can they stop working?.Antidepressants and weight gain: What causes it?.Antidepressants and alcohol: What's the concern?.Antidepressant withdrawal: Is there such a thing?.Depending on the cause of insomnia, a referral to a mental health professional may help some people. Your doctor may prescribe medication and have you try other strategies to get your sleep pattern back on track. To determine the cause and best treatment for insomnia, you may need to see a sleep specialist. If you keep having sleep problems, talk to your doctor. Also, treating insomnia may help depression symptoms improve faster. Treatment for one of these underlying conditions may be necessary for insomnia to get better. In some cases, insomnia is caused by a medical condition such as sleep apnea, restless legs syndrome or chronic pain, or by a mental health disorder such as depression. Go to another room and read or do other quiet activities until you feel sleepy. If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed.If you experience increased awake time during the night, resist the urge to sleep in. If you aren't sleepy at bedtime, do something relaxing that will help you wind down. But keep in mind, exercising too close to bedtime may interfere with sleep. In addition to smoking being a major health risk, nicotine use can interfere with sleep. Both caffeine and alcohol can interfere with sleep. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime.Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night. Put clocks in your bedroom out of sight.This will help your body know this room is for sleeping. Don't engage in activities other than sleeping or sex in your bedroom. Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Gentle yoga or progressive muscle relaxation can ease tension and help tight muscles to relax. Avoid prolonged use of electronic devices with a screen, such as laptops, smartphones and ebooks before bed. For example, drink a cup of caffeine-free tea, take a warm shower or listen to soft music. Establish a quiet, relaxing bedtime routine.
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