What solutions exist for sleep maintenance issues?

Sleep maintenance difficulties include waking up through the night, resulting in non-restorative sleep. Interruptions are typically caused by one or more environmental, behavioral, or biological factors. Solutions work by systematically targeting the specific causes of the problem. I have worked with clients to address sleep maintenance issues with personalized, evidence-based recommendations. Sustained practice leads to a dramatic difference.

Sleep restriction therapy necessitates the supervision of a professional. Sleep restriction therapy involves intentionally limiting the time spent in bed, thereby increasing sleep pressure. A knowledgeable specialist will calculate your optimal window based on data tracking sleep efficiency rates. As time spent in bed improves in sleep consolidation, the window of time will increase. You should NEVER do this without the supervision of a specialist!

Temperature control helps to eliminate waking up at night. Keep bedrooms 65-68°F and use programmable thermostats if available. Use moisture-wicking bedding to help with a consistent thermal experience. Cooler rooms also favor uninterrupted sleep cycles. I would suggest thermal pajamas over heavy blankets, keeping sleep regulation in mind.

Light blocking is critical for continued sleep. Even tiny LED indicators can interfere with the production of melatonin. Use electrical tape over all electronic lights. Put up blackout curtains with side tracks. Use contoured sleep masks for a complete blackout. These layers block micro-awakenings.

Create a plan and implement it in steps for long-lasting results: Start with changing the physical environment in week 1. Then, add digital limitations in week 2. Gradually add down-regulation rituals moving forward. Then track the improvements of sleep continuity. Usually most people can see major differences within 14-21 days of consistent implementation.

Read the full article: Essential Sleep Hygiene Tips for Better Rest