how to fix fragmented sleep
Frequently waking up in the night? Feeling groggy and tired in the morning? You’re likely experiencing fragmented sleep. As one of the most common causes for lack of quality sleep, not only does fragmented sleep prevent you from experiencing a deep, restorative rest but it also significantly reduces how much shuteye you get each night. Let’s take a look at what fragmented sleep is, its impact on our health and wellbeing, and what you can do to reclaim a good night’s rest from the clutches of fragmented sleep.
the sleep summary
Sleep fragmentation is when you consistently wake up during the night, whether from noise, discomfort or health issues. If you’re experiencing sleep fragmentation, you’ll likely feel groggy in the morning, experience mood swings and find it difficult to concentrate.
Fragmented sleep is caused by lifestyle factors such as drinking alcohol before bed, health related issues like chronic pain and your sleep environment if it isn’t comfortable or lacking support.
To stop fragmented sleep, you should enhance your environment for sleeping. You can do this through making it cooler, darkening the room and investing in a quality mattress and pillows.
what is sleep fragmentation?
Also referred to as interrupted or broken sleep, fragmented sleep is often defined as being consistently woken up during the night or being frequently disrupted. While you might not even realise it’s happening, these short awakenings can massively impact how well you sleep, meaning you’re less likely to feel well-rested and refreshed in the morning. Fragmented sleep can leave you feeling fatigued during the day and make it hard to concentrate. Long term, this can also lead to other more serious health concerns like chronic diseases and cognitive challenges.
the symptoms of fragmented sleep
Worried you’re experiencing fragmented sleep? Here are some common symptoms to look out for:
Grogginess despite a full 8 hours of sleep
Poor focus
Mood swings
Daytime fatigue
Difficulty concentrating
Low cognitive function
Anxiousness
what causes fragmented sleep?
There are many causes of fragmented sleep, including lifestyle factors and poor sleep hygiene.
Lifestyle factors
Habits like drinking alcohol or caffeine late in the day can cause disruptions to your sleep as the initial buzz may keep you awake, and the comedown can leave you feeling restless and unable to drop off or stay asleep.
Poor sleep hygiene
Irregular bedtimes and an uncomfortable sleeping environment can make it hard to fall and stay asleep during the night.
Health-related issues
Sleep disorders like sleep apnoea and restless leg syndrome, the craving to move your legs due to uncomfortable sensations, can be problematic when trying to get a full night’s sleep. Additionally, chronic pain and medication side effects can also cause you to experience restless nights.
Nocturia
If you’re often up during the night to pop to the toilet, this will mean you’re not getting your full night’s rest.
Sleep environment
Your sleep environment is a big contributor to how well you’ll sleep. Things like noise, high temperatures and an uncomfortable mattress could all cause disruption.
Mental health concerns
Stress, anxiety and even uncontrollable thoughts can all stop you going to sleep and getting back to sleep once you’ve woken.
how to fix fragmented sleep
Once you know the causes of sleep fragmentation, it’s easier to understand what steps you must take to take back control of your sleep. Our sleep experts recommend trying the following tips:
enhance your sleep environment
There are several things to consider when optimising your sleep environment to aid a good night’s kip. These include investing in a comfortable and supportive mattress, finding the right pillow for your sleeping position, and ensuring that your duvet is suitable for the time of year. You can also control your bedroom’s temperature so that it’s cool, blocking out the light using blackout curtains or blinds and using a white noise machine to drown out any unwanted sounds.
take steps to improve your sleep hygiene
Whether setting a consistent sleep schedule, even on the weekends, adding a wind-down routine to your evening or avoiding stimulants like heavy meals or caffeinated beverages before you go to bed, there are several ways you can set yourself up for a better night’s sleep. Why not check out our blog covering how to create a night time routine for better sleep and learn more?
seek support for underlying health issues
If you suspect you’re suffering from a sleep disorder like sleep apnoea or you’re experiencing chronic pain, it’s important that you seek advice from a GP. In the meantime, keep a sleep journal to monitor any sleeping patterns or triggers that may be causing disruption.
If you have mental health concerns like stress or anxiety, it’s still recommended that you speak to a professional. Some remedies at home worth trying are relaxation techniques like meditation, deep breathing or journalling are a good start.
Fragmented sleep can be detrimental to your health and wellbeing, especially when steps aren’t taken to minimise its effects. If you found this article helpful, discover our guide on the risks of poor sleep health.
faqs about fragmented sleep
can anxiety cause fragmented sleep?
Yes, anxiety is considered one of the main causes of fragmented sleep as elevated stress hormones can cause nocturnal panic attacks and difficulty falling back asleep if your rest is interrupted.
what is fragmented REM sleep?
Fragmented REM sleep occurs when a person wakes up during the Rapid Eye Movement (REM) stage of sleep; the deepest, most restorative period of sleep. This can lead to enhanced feelings of fatigue, memory issues, and anxiety.
should you seek medical help for fragmented sleep?
While fragmented sleep can usually be fixed with lifestyle changes and creating a more sleep-positive night time routine, it can lead to more serious medical issues. If your fragmented sleep worsens, is impacting your daily life, or is leading to symptoms of insomnia, you should speak to your GP or a sleep specialist.
