People have a strong belief that spending eight hours in bed is equal to good sleep. However, what they fail to take into account, is the number of times they wake up throughout the night.
Eight hour-long sleep can be considered to be enough for rest and renewal only if it’s not interrupted. But, if you spend just a minute of waking up throughout the night, or tossing around, you are experiencing strong sleeping interruptions.
Having strong and often sleep interruptions can affect your daily life, and quality of your sleep overall. Reasons for interrupted sleep can differ from person to person, but most common reasons are seen in:
- a sudden shift in routine
- having loud guests over for a period of time
- checking the clock
- sick pet that demands frequent trips outside
- racing brain
- welcoming a new family member
- medical conditions that may lead to interruptions, like nocturia, or restless legs syndrome
- you have strong allergies that lead to sleep disorder
Whatever the case may be, the outcome is always the same – tiredness and grumpy mood the following morning. And this is just one of many ways how your body reacts after a full night of interrupted sleep.
Interrupted sleep comes with a set of negative consequences on your health in general. Especially when we take into consideration the fact that your body goes through different stages of sleep.
Those stages are like a sleep string. If you interrupt one, the others will suffer. It means that your body will have to reset and start going through the stages again.
In that way, there is a high chance of you never getting to deep, helpful sleep that occurs during later stages.
Bear in mind that just one night of interrupted sleep and bad dreams can negatively affect your mood and even cause you to experience a decline attention length.
Interrupted sleep can have for consequences slow reactions, decreased speed in reaction, and it can even make it harder for you to remember or learn things.
Interrupted Sleep Fallout’s
As we have stated before, the number of things that can interrupt your sleep and make you wake up tired the next morning are numerous. Also, the most common symptoms of interrupted sleep are tiredness and grumpy mood.
Interrupted Sleep Symptoms
- You feel that your brain isn’t as sharp – cognitive ability, or in other words – your ability to think fast, suffers when you barely get enough sleep. (3) This explains why driving when tired is so dangerous – you simply can’t react as quickly as you would normally.
Reacting fast when something suddenly breaks in front of you when you are sleepless is not the same as when you are well rested and had a night of good and peaceful sleep.
- You are forgetting things – no matter how hard you are trying to remember things, it just seems impossible or extremely difficult.
This feeling is possible when your sleep isn’t continuous.
In this stage, it’s much more challenging to make new memories or learn new skills. The same principle applies to the things that you learned the day before a bad night of sleep.
The brain requires a long session of sleep to preserve what you recently learned and to store it as a memory. At the end of the day, it’s not the amount of sleep that’s important but the time of sleep that was regular and wasn’t interrupted.
- You are losing on proteins – Interrupted sleep can affect your proteins flow. In order for harmful proteins to get away a firm and continuously night sleep is a must.
During a good night’s sleep, harmful proteins are leaving your body. Proteins, like amyloids proteins, which are linked to Alzheimer’s disease, get removed during a night of good night sleep.
But, if you are experiencing a regular night of interrupted sleep, brain imaging shows a buildup of those proteins.
- You become Grinch – Waking up tired leads to bad feeling next day. Waking up throughout the night makes you extremely crankier the following day. In addition, having a set of nights of bad sleep you can experience depression.
- Health Fall Out – If it continues, everyday lack of sleep can affect your overall health and lead to a number of bad and serious medical conditions, such as high blood pressure,(4) diabetes,(5) obesity,(6) cancer(7) and even death.(8)
Finding The Cure
If you know for sure that you are suffering from interrupted sleep, it means that’s about a time that you take care of your sleeping rhythm and needs. Also, it means that you should do it properly because there are certain steps that you can make in order to sustain sleep for longer periods of time.
First thing first, try restricting your sleep. Make sure that you know for sure how many hours you’re actually getting per night. Once you learn that make sure that you allow yourself to be in bed for that long.
By cutting down your sleep you will be able to actually get tired, and by getting there you will become sleepier at night, which will lead eventually to deep sleep.
Also, if you find yourself awake for more than fifteen minutes, get out of bed and find yourself a quiet corner. Try some relaxing activity, like reading or meditating, or even a gentle stretching. Once your head starts dropping again head back to bed, and not before.
Furthermore, stick to your regular waking up the schedule, even if you had a bad night sleep.
Staying consistent, both in going to bed at the same time and waking up at the exact hour will help your body remain in harmony with its circadian rhythm, which will higher your chances of resting peacefully through the night. Finally, learn how to fall asleep when not tired.
How To Get to Sleep
Regular bedtime routine is the best way to have good night sleep and to prepare yourself for bed. Although this is a well-known and accurate fact, the number of people that actually practice this is small-scale.
Just a few people actually manage to stick to strict bedtime routines. The best routine is the one that works the best for you, according to your needs and obligations.
Have A Sleep Schedule
Make sure that you sleep at regular times. By doing so you will train your brain and your internal body clock will get used to a routine.
Bear in mind that most adults need between six and nine hours of sleep every night. By doing so, you will train your brain and body to a regular bedtime schedule.
Drink More Tea
Maybe you knew that a cup of tea before your bedtime can help your health. Only a cup of tea per day can be an answer to many of our problems.
Drinking a warm herbal tea will boost your sleep and lower your pressure so you can truly increase your chances of peaceful nights. In addition, tea can help with your cardiovascular health, immune system, and even boost your brain power.
Winding down is one of the most crucial stages when it comes to preparing for bed. There are many ways to relax. Bear in mind that you should find the one that suits you the most and is the most beneficial to you.
Some of the way for you to relax are:
- Aromatic and warm bath will help your body reach the perfect sleep temperature
- Short ‘to-do’ list before bed can help you clear your mind
- Light exercises can help you relax the muscles. Keep with light exercises like yoga
- Relaxing music, white noise or hypnotic sound effects can relax you
- Reading an easy book or listening to the favorite radio station will keep your mind relaxed
FAQ On Interrupted Sleep
1. Does Interrupted Sleep Make You Tired?
Practice showed that interrupted sleep is more likely to lead to poor mood than lack of sleep.
2. Is Broken Sleep Better Than No Sleep?
In general, short amount of sleep can be beneficial opposite to a longer period of interrupted sleep. However, waking up several times during the night often has a negative effect on a person’s mood.
3. Is It Unhealthy To Wake Up In The Middle Of The Night?
First thing first, no one likes waking up in the middle of the night. Secondly, on a long run waking often can lead to a string of serious problems. If you are experiencing often interruptions, makes sure that you change your lifestyle and sleeping habits.
4. How Do You Treat Interrupted Sleep?
The best way here is to have a list of things that can help you improve your sleep and minimize sleep interruptions:
- Establish relaxing bedtime routine
- Relax your body
- Make your bedroom sleep friendly
- Remove electronic distractions from your bedroom
- Avoid caffeine as much as possible
- Get regular exercise
- Go to bed only when you are truly sleepy