Problems staying asleep? Steps to reclaim healthy rest with holistic medicine

Question 1

What is middle insomnia?

Answer

Also known as sleep maintenance insomnia, middle insomnia is a sleep disorder characterized by:

Waking up at least once (and often repeatedly) for no apparent reason throughout the night
An inability to fall asleep for at least 30 minutes during these awakenings
Early rising, because you are unable to fall asleep again
Lingering effects due to short and impaired sleep, including problems concentrating and thinking clearly, irritability, and persistent fatigue

Question 2

What causes middle insomnia?

Answer

While this condition can be a primary insomnia with no known cause, it may also develop secondary to a wide range of factors and conditions. These factors may be psychological, physical, or biological in nature. Your lifestyle and bedroom/sleeping environment also play a role. It is essential for our holistic professionals to understand which factors may be contributing to your sleep problems. Only then can we recommend interventions that address the underlying causes of your sleep challenges.

Question 3

What psychological factors may be to blame?

Answer

Any time your mind is overactive or overwhelmed when you are supposed to be calm and at rest, you may experience sudden awakenings, light sleep, and an inability to return to sleep. The leading sources of such worry or overstimulation include poorly-managed stress, anxiety, and depression.

Question 4

What physical conditions are often associated with problems staying asleep?

Answer

Sleep-disordered breathing, including Obstructive Sleep Apnea, is a serious medical condition characterized by airway blockages and pauses in breathing during sleep. In an act of self-preservation, you may reawaken dozens of times during the night to resume breathing. These sudden awakenings can be quite jarring, and it may take some time to fall back asleep, if at all. Restless Legs Syndrome (RLS) is another condition that can interfere with sleep because it causes irresistible urges to move the legs. RLS is often accompanied by other uncomfortable and disruptive sensations, like crawling, tingling, itching, aching, and throbbing in the legs. Nocturia or frequent urination during the night can also lead to frequent breaks in your sleep. Conditions like RLS may be associated with nutrient deficiencies, which we can uncover during assessments and address with solutions like nutraceuticals and botanical supplements.

Question 5

What does biology have to do with fragmented sleep?

Answer

Older people are at increased risk of developing middle insomnia. Women, too, are more likely to sleep lightly and wake up easily. Shifts in estrogen and progesterone as women approach and enter menopause or during pregnancy can cause night sweats that disrupt sleep as well. Our extensive testing may uncover imbalances that can be addressed with a range of conventional and natural therapies. By bringing your hormones into balance, you can relieve disruptive symptoms and restore the quality of your sleep.

Question 6

What can I do to stay asleep?

Answer

There are many modifiable lifestyle and behavioral factors. The following tips can help you to reclaim your sleep and well-being during your waking hours:

Don’t drink coffee, use nicotine-containing products, or consume alcohol for several hours before bed.
Avoid heavy or spicy late-night meals, because they may cause indigestion and acid reflux that wakes you up.
Don’t use blue light devices (tablets, phones, computers, and ebooks) for at least 30 minutes before bedtime, due to their suppression of the melatonin hormone that helps you stay asleep.
Be consistent. Always go to bed and wake up at the same time every day of the week (yes, even on weekends).
Create an environment conducive to uninterrupted sleep. Ensure your room is not too cold (or hot), nor too bright or noisy. Take steps, for instance, to mask sounds and block light.
If you wake up, do not wallow in bed for longer than 15 minutes. Get up. Walk around. Do something dull, not too stimulating, and in a low light. Try again once you start to nod off.
Don’t bring your worries to bed with you. Instead, write them down in a dedicated journal before heading to bed.

As holistic providers, we also offer a range of mind-body medicine solutions to promote relaxation and well-being. Just as there is a range of potential factors that may be to blame for your poor sleep, we offer complete solutions to overcome what stands between you and the sleep you need to feel your best.

If you are interested in learning more about how to stay asleep, request an appointment today! Call (917) 477-3538 to speak with a member of our team at the NY Center For Integrative Health in Manhattan.