Broken sleep, also known as fragmented sleep or interrupted sleep, refers to a pattern of sleep in which an individual’s rest is disrupted multiple times during the night.
How To avoid waking up at night:
Normal Sleep Patterns: Experts emphasise that it’s normal to wake up briefly during the night, even for healthy sleepers. Sleep consists of cycles, including light and deep stages, with brief awakenings between them. Accepting these natural awakenings can help reduce anxiety about interrupted sleep.
Stay Relaxed: When you wake up at night, avoid stressing about falling back asleep immediately. Stress can further disrupt your sleep. Instead, focus on relaxation techniques like deep breathing or progressive muscle relaxation to calm your mind and body.
Avoid Stimulants: Experts recommend avoiding caffeine and nicotine close to bedtime, as they can interfere with sleep. Also, limit alcohol consumption, which can disrupt sleep patterns and lead to more awakenings during the night.
Establish a Routine: Consistent sleep routines can help regulate your body’s internal clock. Go to bed and wake up at the same times each day, even on weekends, to reinforce your natural sleep-wake cycle.
Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep—dark, cool, and quiet. Invest in a comfortable mattress and pillows to enhance your sleep quality.
Limit Screen Time: The blue light emitted by screens can interfere with the production of the sleep hormone melatonin. Avoid screens (phones, tablets, TVs) at least an hour before bedtime.
Seek Professional Help: If nighttime awakenings persist and significantly impact your daily life, consult a healthcare professional or sleep specialist. Underlying medical conditions or sleep disorders may need to be addressed.
Experts agree that occasional awakenings at night are normal, but if this issue becomes chronic or severely affects your sleep quality, it’s essential to explore lifestyle changes, relaxation techniques, and possibly professional guidance to improve your overall sleep patterns and well-being.