Why can’t I stay asleep?

In a Nutshell

Every night, I put on a sleep mask and go to bed around 10 p.m. Like clockwork, I wake up between 1 a.m. and 3 a.m. This actually has a name: maintenance insomnia. I know some of you reading have dealt with this type of insomnia before, so I hope today's newsletter will help *all* of us sleep peacefully through the night (without any rude awakenings).

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Keeping my fingers crossed for you.
Kenny Thapoung
Managing Newsletter Editor

Written by Kenny Thapoung
November 25, 2024 • 3 min read

what's got us buzzing

How to fall — and stay — asleep

Maintenance insomnia occurs when you have trouble staying asleep. Once you're awake, it can cause you to worry about not being able to fall back asleep, keeping you up longer. This vicious cycle further prevents you from getting enough quality sleep, which has a long list of potential side effects.

I wasn't wrong when I suggested that it's a common problem. In Centers for Disease Control and Prevention (CDC) research from 2020, 17.8% of adults reported experiencing this issue on most or all nights over the previous 30 days. Maintenance insomnia can be considered chronic if you can't stay asleep at least 3 nights per week for 3 months or longer … which sounds very much like what I'm experiencing — yikes!

As with most health conditions, there's no single reason behind this type of insomnia. Common culprits include:

acid reflux
breathing problems
painful flares (injuries, arthritis)
depression
blue light from devices
stress
poor sleep hygiene
certain medications (e.g., diuretics, antidepressants)

Quite a long list of possibilities, none of which has a clear solution. How annoying.

Depending on what you think is causing you to wake up in the middle of the night, you'll have to create a plan that addresses your unique situation. You may need to do some trial and error for lifestyle-related risk factors. For example, if stress is the problem, you'll want to identify the stressor and find an outlet to manage it effectively. However, if a specific prescription is the cause, then you'll want to consult a healthcare professional.

I have a sneaking suspicion that a lousy bedtime routine causes my maintenance insomnia. I sleep with a full water bottle in (yes, in) my bed, sipping on it right up until I go to bed. But generally, it's recommended that you avoid food and drinks 2 to 3 hours before bed. Whoops. And like most of us, I spend way too much time scrolling Instagram and watching YouTube videos at night. All that blue light emitting from our phones isn't doing us any favors.

I'm lucky that my maintenance insomnia doesn't have a strong impact on me — it's more of a bothersome inconvenience. I'm able to fall back asleep pretty easily and still wake up around 6 a.m. to start my morning routine. So, it's unlikely that I'll change my behaviors any time soon, but if sleep issues are severely disrupting your everyday life, try addressing the triggers above and consider talking with a doctor who may be able to help you find relief.

15 TIPS TO SLEEP BETTER

Great finds

Eye, eye

Grace & Stella Energizing Under-Eye Masks

Something I'm thankful for this Thanksgiving: My boss lets me wear under-eye masks to morning meetings — unless it's a really important one where I should look professional. I store these golden beauties in the fridge so that they feel cool and refreshing when I apply them to my face. Pro tip: Put them on and lie horizontally on the couch for about 10 minutes. I find that giving these masks time to "set" prevents them from slipping down my face while I'm talking later.

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I plan on spending the holiday with my chosen family this year. I hope you surround yourself with loved ones too — wherever they come from.

Until next time,

Take care of yourself, and we'll see
you again soon!

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