Broken sleep, also known as fragmented sleep or interrupted sleep, refers to a sleep pattern in which a person wakes up multiple times throughout the night. This can be caused by a variety of factors, such as noise, discomfort, or the need to use the bathroom. This can be frustrating and interfere with your ability to get the restful sleep you need to function at your best.
Broken sleep can interfere with the deep, restful stages of sleep that are most beneficial to your health and well-being. It can be physically, mentally, and emotionally taxing to deal with broken sleep, but you aren’t alone.
If you are struggling with broken sleep, there are several things you can do to improve your sleep quality and reduce interruptions.
Create a Sleep-Friendly Environment
Make sure your bedroom is dark, quiet, and cool, and free of distractions such as screens, noise, and light. Consider using blackout curtains or an eye mask to block out light, earplugs to block out noise, and a comfortable mattress and pillows to support your body.
Establish a relaxing bedtime routine.
Take a warm bath or shower, reading a book, or listening to calming music. Like using light to regulate your sleep cycle, creating a consistent sleep routine will help to signal to your body that it is time for sleep, making it easier to feel tired when you get into bed.
Avoid caffeine, alcohol, and heavy meals close to bedtime.
Caffeine and alcohol are both stimulants, which can interfere with your body’s sleep regulation and keep you awake. Heavy meals also keep the body awake by activating the digestion process, which uses energy. Try to avoid alcohol before bed, and swap caffeine and heavy meals with herbal tea and a lighter snack.
Manage stress and other factors that can interfere with sleep.
Stress is different for everyone, but these days, there’s no shortage of circumstances that could be keeping you up at night. Tackling your stress properly means figuring out what’s stressing you out first. Maybe it’s family responsibilities, work, money, or something else entirely. No matter what your reason, Practice breathing or meditation exercises, incorporate exercise into your routine if you can, and find a trusted friend, partner, or family member to share your thoughts with. You may even consider talking to a therapist, who is trained to help people navigate stress around all kinds of stressful life events.
It seems like a vicious cycle: can’t sleep because you’re stressed, but not sleeping is causing even more stress…if only you could sleep it off, right? Unfortunately, it’s not always that easy. It’s normal to feel out of control when you’re struggling with this, but the truth is, you’ll get through it. Sleepout can help you control your environment, so you can finally trade broken sleep for the better sleep you’re looking for.