I deal with insomnia, but it’s not the kind where I can’t fall asleep at night. In fact, I usually drift off quite quickly, which is why I hesitated to seek help for so long. My real struggle begins in the early hours—around 3 a.m. My body jolts me awake, and, strangely, I can’t seem to get back to sleep, even though waking at that hour is actually quite common.
After that, I often lie awake for hours, only to feel tired again just as it’s time to get up for work. It doesn’t seem to matter how much sleep I’ve had, how much exercise I do, or how early I go to bed. If this resonates with you, you might be experiencing sleep maintenance insomnia, just like me.
What is sleep maintenance insomnia?
According to health experts, this term describes a situation where someone can fall asleep fine but wakes up during the night and can’t return to sleep. In the U.S., approximately one in five people may be affected by this, and while data is scarce in the UK, it’s believed that about one in three adults experience some form of insomnia at some point. It’s particularly noted that this condition might be more common in midlife women, potentially due to various factors like health issues or stress. Age could also play a role, as sleep patterns change over time, with less deep sleep as we get older.
How can I manage sleep maintenance insomnia?
Dr. Karen Carlson, who specializes in women’s sleep health, suggests that attempting to go to bed exceptionally early to compensate for lost sleep might not actually help. Sometimes, women find themselves in bed trying to sleep, but then they wake up too early, not really needing more than six or seven hours at most.
One helpful method could be “clock blocking”—avoiding any clocks or screens that show the time. Getting out of bed to engage in a mindless, screen-free activity—whether it’s folding laundry or reading by soft light—might also help ease you back to sleep. Following a regular routine the next day can also be beneficial. If your sleep issues continue for weeks or start to interfere with daily life, consulting your doctor would be a wise choice.
