Health and Wellbeing
Interrupted Sleep: Causes, Effects and How to Fix Disrupted Sleep Patterns
Did you wake up during the night and struggle to fall back asleep easily? And most importantly, how do you feel this morning?
I’m here to share some simple but effective tools to help you get back to sleep more easily and overcome interrupted sleep, disrupted sleep cycles or sleep fragmentation.
Key takeaways:
- Waking during the night is normal, but frequent disrupted sleep can affect how you feel the next day.
- Interrupted sleep can be caused by a range of factors, including poor lifestyle and health conditions.
- Sleep can be improved with an optimal schedule, a regulated environment and reducing night-time discomfort, such as the use of an adjustable bed.
What is interrupted sleep?
Interrupted sleep meaning
Interrupted sleep refers to waking up during the night and struggling to return to sleep.
What is considered interrupted sleep?
You may be experiencing interrupted sleep if:
- You wake more than once at night
- Stay awake for longer periods
- Experience overall light, unrefreshing sleep
This is different from total sleep deprivation, which is the absence of sleep for 24 hours or more.
What does interrupted sleep do to you?
How do you know if your interrupted sleep is becoming a problem? Nighttime awakenings are normal, but interrupted sleep can become problematic when it causes fatigue, irritability, or poor concentration.
It’s a common misconception that we need less sleep as we age, but we function best with 7-8 hours. Read my previous article to learn more about the importance of sleep for older people.
What is disrupted sleep?
Disrupted sleep means your sleep is broken, light, or lacking in deep sleep. This is also referred to as disrupted sleep patterns or cycles.
Differences between disrupted sleep patterns and occasional waking
Occasional waking is normal. However, a sign of poor quality sleep and deep sleep loss is that you might find it harder to concentrate, focus or make decisions.
Sleep fragmentation meaning explained
Sleep fragmentation often occurs without realising it. These repeated brief awakenings can be caused by pain, sleep apnoea, bladder issues, and partner movement.
An interrupted sleep pattern, or a long awakening, is a period during which you can recall waking up. This can reduce deep sleep and overall sleep quality.
Sometimes when you feel you’re awake, you’re probably not – these moments are called micro-awakenings. It’s possible to be asleep even with your eyes open.
Why is my sleep disrupted? Causes of broken or fragmented sleep
There are many reasons for disrupted sleep, ranging from physical health conditions to lifestyle habits.
Physical causes of disrupted sleep
Chronic pain, arthritis, nocturia, a weak bladder, acid reflux or breathing difficulties such as sleep apnoea can all disrupt sleep.
Environmental reasons for interrupted sleep
Sharing a bed with a partner can be a problem when sleeping. Read more in my article on sleeping alone vs a partner.
Hormonal & age-related causes
People can produce less melatonin as they age, leading to lighter sleep and more frequent waking.
Lifestyle factors
- Too much caffeine or too little water
- Skipping breakfast and/or eating dinner late
- Lack of exercise
- Lack of exposure to natural daylight
- Lack of enjoyment in life – the feel-good hormone serotonin enhances melatonin production at night
If you resonate with anything above, it might give insights into your disrupted sleep and encourage positive changes.
Effects of interrupted sleep and disrupted sleep cycles
There are many consequences of lack of sleep for the elderly.
Short-term effects can include headaches, irritability, mood swings, confusion during night waking, and brain fog.
Long-term effects can vary from an increased fall risk, weakened immunity, depression, and memory decline.
How to fix interrupted sleep
There are so many positive ways to improve and optimise your sleep, and I love witnessing my clients’ sleep improve with these small but impactful changes:
1. Maintain an optimal sleep schedule
Go to bed by 10pm and avoid napping in front of the TV. Wind down with a book, relaxing music, or journaling.
Start the day at a fixed time, with natural light, and a good, nutrient-rich breakfast.
2. Improve the space
Keep your bedroom cold and well-ventilated. Turn down the heating at night to avoid stuffiness.
White noise (e.g. a fan) can help reduce snoring. Blackout blinds or an eye mask can enhance darkness for sensitive sleepers.
3. Reduce night-time discomfort
Adjustable beds enable you to find your optimal positioning, helping with chronic arthritis, breathing difficulties and leg swelling.
Stop checking the time during the night, particularly if you need to go to the bathroom, as this only creates more anxiety and makes it harder to fall back asleep.
4. Support circadian rhythm
Recently, I had a client who was exhausted by their disrupted sleep. He was developing circadian rhythm sleep disorder, in which sleep timing becomes completely skewed.
Sleeping in tune with our natural circadian rhythms helps unlock the right amount of light, deep and REM sleep.
This can be improved by avoiding napping in the evening, sticking to a consistent sleep routine, and getting natural daylight in the morning.
When to speak to a GP about disrupted sleep
Speak to your GP if your sleep is disrupted every night and it’s affecting your health in the following ways:
- Broken sleep every night
- Waking up gasping
- Severe confusion
- Persistent headaches
- Excessive daytime sleepiness
Conclusion & final thoughts
Don’t forget, it’s normal to wake during the night. But there’s plenty of small yet powerful things that you can do to fall back to sleep and get the deep, restorative rest that you deserve.
Frequently asked questions: Disrupted sleep at night
What is considered interrupted sleep?
Interrupted sleep is defined as waking during the night and struggling to get back to sleep. This can lead to mood changes, physical issues, daytime tiredness, and even accidents.
Why do I get angry when my sleep is interrupted?
Everyone hates having their sleep interrupted, but there’s a neurological basis for it. Constant interruptions and resulting tiredness can disrupt the brain’s ability to regulate emotions.
Should I be worried if my tracker shows very little deep sleep?
Trackers are not 100% accurate in showing sleep data. However, if your data is consistent with how you’re feeling, it might be time to speak to your GP.
What causes disrupted sleep patterns?
If you’re experiencing a disrupted sleep cycle, this can be caused by many factors, including poor lifestyle habits, chronic pain, stress, and life events.
Is interrupted sleep worse than no sleep?
Any sleep is better than none, but chronic sleep disruption and interrupted sleep patterns can still affect your health.
How to fix interrupted sleep in older adults?
Fixing interrupted sleep is easier than you think. Follow good routines and lifestyle habits, avoid napping during the day, exercise, and get natural daylight exposure.
Further reading
https://www.sleepfoundation.org/sleep-deprivation/interrupted-sleep
https://www.calm.com/blog/interrupted-sleep
