Miya Pearson
Sleep is essential for the body's repair processes, memory consolidation, and overall health. However, interrupted sleep or broken sleep can have adverse effects on our health and well-being. Broken sleep is characterised by frequent awakenings during the night, disrupting the sleep cycle and causing daytime sleepiness, cognitive decline, mood disturbances, and health risks. While short awakenings are normal, longer periods of interrupted sleep can be problematic and may indicate underlying issues such as sleep apnea, sleep paralysis, or poor sleep hygiene. Addressing these issues and making lifestyle changes can help improve sleep quality and continuity, leading to a more refreshed and energised feeling during the day.
| Characteristics | Values |
|---|---|
| Effect on sleep quality | Sleep quality is just as important as sleep quantity for feeling refreshed and ready for the day. |
| Effect on health | Interrupted sleep can have short-term and long-term health consequences, including an increased risk of obesity, high blood pressure, heart disease, diabetes, and even premature death. |
| Sleep deprivation | Interrupted sleep can contribute to insomnia, sleep deprivation, and daytime sleepiness. |
| Effect on memory | Sleep continuity plays a pivotal role in memory, decision-making, and overall executive functioning. |
| Effect on mood | Interrupted sleep can make it harder to think and easier to become irritated and anxious. |
| Effect on energy levels | Interrupted sleep can reduce energy levels. |
| Effect on risk of accidents | Sleep deprivation can increase the risk of accidents and injuries. |
| Causes | Causes of interrupted sleep include stress, anxiety, depression, chronic pain, sleep disorders (e.g., sleep apnea), poor sleep hygiene, lifestyle factors, and individual factors such as age. |
| Symptoms | Symptoms of interrupted sleep include tossing and turning, feeling only half-asleep, daytime sleepiness, and microsleeping. |
| Treatment | Strategies for improving sleep continuity include maintaining a regular sleep schedule, reducing exposure to blue light before bedtime, engaging in calming bedtime routines, managing caffeine intake, creating a comfortable sleep environment, and seeking professional help if needed. |
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What You'll Learn
Sleep apnoea, snoring, and other sleep disorders
Sleep disorders such as sleep apnoea and snoring can cause interrupted sleep. Sleep apnoea is a sleep disorder that involves interruptions in breathing. There are two main types: obstructive sleep apnoea (OSA) and central sleep apnoea (CSA). OSA is the more common of the two and occurs when the tissue around the upper airway narrows, causing a reduction or stoppage in breathing. This can cause breathing to stop for 20 to 30 seconds at a time, numerous times throughout the night. This reduction in airflow results in drops in blood oxygen levels, triggering brief awakenings that disrupt the quality of sleep. These awakenings can be partial, where the sleeper re-engages the muscles surrounding the airway and takes recovery breaths, or they can be full awakenings.
Snoring is primarily associated with OSA, but it may also occur in people with CSA. Snoring is caused by an increase in airflow speed over the tissues of the nose and throat, which results in more vibration and, therefore, snoring. Not all snorers have OSA, and not everyone with OSA snores, but the two often go hand-in-hand. As snoring gets louder, the chances of having sleep apnoea increase.
Other sleep disorders that can cause interrupted sleep include restless legs syndrome (RLS), bruxism, nocturia, cardiovascular issues, hormonal, lung, and neurological problems. Additionally, insomnia, narcolepsy, and lifestyle factors such as consuming alcohol or caffeine close to bedtime can also contribute to interrupted sleep.
If you are experiencing persistent interrupted sleep, it is recommended that you consult a doctor or sleep specialist. They may recommend a sleep study or other treatments such as continuous positive airway pressure (CPAP) therapy, which can effectively treat both snoring and sleep apnoea.
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Stress, anxiety, and lifestyle factors
Sleep is important for a number of brain and body functions, including regulating emotions and behaviours. Poor sleep can make it harder to cope with even minor stressors and can impact our ability to perceive the world accurately. Stress and anxiety can cause the autonomic nervous system (ANS) to release hormones such as adrenaline and cortisol, which raise the heart rate and prepare the body to take immediate action. This is known as the fight-or-flight response. Chronic feelings of stress can cause the nervous system to maintain a heightened state of arousal for extended periods. This can lead to a range of physical and mental health problems, including heart disease, stroke, and depression.
Stress and anxiety often lead to insomnia and sleep problems. Insomnia can be caused by excessive stress, but it can also be related to other factors such as medical conditions, sleep apnea, mood disorders, and chronic pain. Genetics, age, and other factors also influence sleep patterns. For example, "night owls" may struggle to get enough sleep with a typical work schedule. Individuals with highly reactive sleep systems experience a drastic deterioration of sleep when stressed, whereas those with low sleep reactivity are largely unperturbed. Research has shown that genetics, familial history of insomnia, gender, and environmental stress influence how the sleep system responds to stress.
Lifestyle factors can also play a role in sleep quality. Excessive screen time before bed, late-night caffeine consumption, and excessive light exposure in the bedroom can all impact sleep. Adopting healthy sleep habits can improve sleep quality and duration. This includes stimulus control therapy, improving sleep hygiene, and relaxation techniques such as controlled breathing and meditation. Exercise is another effective way to reduce stress and improve sleep quality, particularly for people over 40 with sleep difficulties. Mindfulness meditation has been shown to lead to small-to-moderate improvements in anxiety, depression, and stress.
The relationship between stress and sleep is reciprocal, and addressing one of these issues can lead to improvements in the other. Lowering stress levels in the evening can improve sleep duration and quality. Sleep helps to recharge and reset the brain, and insufficient sleep can increase negative emotional responses to stressors and decrease positive emotions. Sleep anxiety, or the fear of not falling asleep or staying asleep, can further exacerbate this cycle. Treatments for sleep anxiety may include therapy, better sleep hygiene, or medication.
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Age, health, and hormones
Age plays a role in sleep patterns, with older adults experiencing more interrupted sleep due to changes in their sleep patterns, resulting in less time in deep sleep. Older adults may also experience a shift in their circadian rhythm or sleep-wake cycle, causing them to feel sleepy earlier. However, Dr Suzanne Bertisch, an assistant professor of medicine at Harvard Medical School, cautions against solely blaming age for interrupted sleep.
Health conditions can also contribute to broken sleep. Disorders such as restless legs syndrome (RLS), bruxism, sleep apnea, cardiovascular issues, hormonal imbalances, lung problems, and neurological disorders can disrupt sleep. Additionally, lifestyle choices such as alcohol consumption, eating close to bedtime, excessive napping, and caffeine intake can interfere with sleep.
Hormones play a significant role in sleep regulation. Stress and anxiety can increase cortisol levels, disrupting sleep. Relaxation techniques, such as deep breathing or journaling, can help manage stress and improve sleep.
Maintaining good sleep hygiene is essential for preventing and addressing interrupted sleep. This includes optimising the sleep environment by controlling temperature, using comfortable bedding, and minimising noise and light distractions. Establishing a consistent sleep schedule and bedtime routine, as well as addressing underlying health conditions, can also improve sleep continuity.
In some cases, seeking professional help or undergoing cognitive behavioural therapy for insomnia (CBT-i) may be necessary to improve sleep quality and overall health.
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Sleep environment and temperature
Sleep is essential for optimal health, safety, and well-being. Interrupted sleep can lead to daytime sleepiness, cognitive decline, mood disturbances, and health risks. While the causes of interrupted sleep vary, optimising your sleep environment and maintaining a comfortable temperature can help prevent sleep interruptions.
The ideal room temperature for sleep is generally considered to be between 60°F and 67°F (15°C to 19°C). However, individual preferences and circumstances may vary, and it's essential to find a temperature that works best for you. Maintaining a cool, comfortable environment can enhance sleep quality. If the temperature is too high, it can disrupt REM sleep and increase restlessness. On the other hand, sleeping in a very cold environment can also be detrimental, as it may lead to health issues such as cardiovascular strain as the body works harder to regulate its temperature.
Infants and older adults may require slightly different temperatures for optimal sleep. Newborns should be dressed appropriately and sleep in a breathable environment, with a room temperature between 65°F and 70°F (20°C to 25°C) recommended. Older adults may also need a slightly warmer environment, with temperatures ranging from 68°F to 77°F (20°C to 25°C) found to be most efficient for restful sleep.
In addition to temperature, other aspects of the sleep environment play a crucial role in sleep quality. Maintaining a quiet, dark, and comfortable space is essential. Avoiding electronic devices and notifications can prevent interruptions, and ensuring a hygienic and supportive sleeping setup, including comfortable mattresses, pillows, and bedding, can contribute to a better night's rest.
It's important to note that if you experience persistent interrupted sleep or significant daytime sleepiness, it's advisable to consult a healthcare professional for personalised advice and potential treatment options.
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Sleep maintenance insomnia
People with sleep maintenance insomnia may wake up for no apparent reason and take 20 to 30 minutes to fall back asleep. They may also experience unusual daytime fatigue or sleepiness, which can affect their physical and mental health. This condition can be caused by various factors, such as health problems, depression, stress, or other underlying conditions.
To manage sleep maintenance insomnia, it is recommended to practice good sleep hygiene, which includes maintaining a consistent bedtime routine and creating a comfortable sleep environment. Avoiding alcohol and caffeine close to bedtime, as well as limiting screen time, can also help reduce interruptions. If lifestyle changes do not improve sleep, seeking professional help is advised. Cognitive behavioural therapy for insomnia (CBT-i) is a specialised form of therapy that has been found to be effective in treating sleep maintenance insomnia.
Additionally, it is important to address any underlying medical or psychological conditions that may be contributing to the insomnia. This may involve consulting a doctor or a mental health professional to identify and treat any underlying causes. By combining lifestyle changes, relaxation techniques, and addressing any underlying issues, individuals with sleep maintenance insomnia can improve their sleep quality and overall well-being.
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Frequently asked questions
Broken sleep can have a wide range of effects, including:
- Daytime sleepiness
- Cognitive decline
- Mood disturbances
- Irritability
- Difficulty concentrating
- Reduced energy levels
- Increased risk of accidents and injuries
- Poor memory consolidation
- Increased risk of obesity, diabetes, heart disease, high blood pressure, and even premature death
There are many potential causes of broken sleep, including:
- Age: Older adults experience a natural change in their sleep patterns, resulting in less time in deep sleep and more time in light sleep stages, making them more prone to disturbances.
- Health: Disorders like restless legs syndrome, bruxism, sleep apnea, cardiovascular issues, hormonal problems, lung issues, and neurological problems may disrupt sleep.
- Lifestyle: Factors such as alcohol consumption, eating close to bedtime, napping too much, consuming caffeine, and using electronic devices can all impact sleep.
- Sleep environment: Sleeping in a room that is too hot or too cold, sleeping next to a restless partner, and external noises can cause sleep interruptions.
- Stress and anxiety: These factors can increase hormones like cortisol, which can interfere with sleep.
- Sleep hygiene: Poor sleep habits and routines can contribute to broken sleep.
Here are some strategies to improve sleep continuity and fix a broken sleep schedule:
- Maintain a regular sleep schedule and wake-up time.
- Reduce exposure to blue light before bedtime by avoiding electronic devices.
- Engage in calming bedtime routines and relaxation techniques like deep breathing exercises.
- Manage caffeine intake and avoid substance use before bedtime.
- Create a comfortable sleep environment: adjust the temperature, invest in comfortable bedding, and consider using blackout curtains or a white noise machine.
- Address any underlying sleep disorders or health conditions that may be impacting your sleep.
- Seek professional help if needed: consult a doctor or consider cognitive-behavioral therapy for insomnia (CBT-i).
