Interrupted sleep is a warning signal, learn how to address it
When Night Isn't Restful: What to Do When Interrupted Sleep Bothers You
Sleep is one of the most fundamental pillars of human health. Yet, many people still underestimate it—until they start waking up at night more often than is healthy. Interrupted sleep, or repeated night waking, is not just inconvenient. It can also be a warning sign that something is going wrong with the body or psyche. And if this condition persists, long-term disrupted sleep can have far-reaching consequences—from fatigue and irritability to more serious health complications.
So why can't the brain "shut off" and the body fully relax, even when everything seemed fine in the evening? And what to do when night waking becomes the rule rather than the exception?
The Most Common Causes of Interrupted Sleep
Before you start dealing with how to address night waking, you should first consider what is actually causing it. There can be a number of causes—some seem innocent, others may signal a deeper problem. According to experts from the National Institute of Mental Health, psychological stress and anxiety are among the most common culprits. When a person is still mentally at work or worries from the entire day are swirling in their head, the brain doesn't easily shut down, and even if they fall asleep, their sleep tends to be shallow and easily disrupted.
Besides the psyche, the environment in which we sleep also plays a significant role—too much light, street noise, poorly set room temperature, or a mattress that leaves you waking up feeling broken, all of these can disrupt sleep comfort. Equally important is what we eat and drink in the evening—heavy meals, alcohol, or a late cup of coffee are certainly not the ideal combination for a peaceful night. Sometimes, night waking is caused by health issues, such as sleep apnea, restless leg syndrome, pain, or hormonal fluctuations—typically during menopause.
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And let's not forget the impact of electronics; the blue light from phones and laptops tricks the brain into thinking it's still daytime, which slows down the production of melatonin, the hormone that governs our sleep cycle.
Sometimes, the cause is not apparent at first glance. That's when it's important to observe correlations—it might happen, for instance, that a person wakes up regularly around three in the morning. According to some theories related to traditional Chinese medicine, this could signal liver issues. Western medicine, on the other hand, might point to elevated levels of the stress hormone cortisol.
How Long-Term Interrupted Sleep Affects Health
Repeated night waking isn't just an annoying little thing to brush off—when this issue drags on for weeks or even months, it could be a more serious problem than it first appears. When the body doesn't regularly reach the deeper phase of sleep needed for true recovery, it begins to have far-reaching consequences. The body doesn't have time to regenerate, and the brain can't effectively process experiences or information from the previous day, which accumulates. In the morning, a person wakes up tired, even if they were in bed all night, and this state doesn't just go away—it becomes an unpleasant standard.
Energy at zero, struggling at work, difficulty concentrating, and being irritable to the point of being unbearable, sometimes with hints of anxiety or mild depression. And that's not all. Immunity weakens, the body struggles to fend off viruses and bacteria, and every minor cold turns into a week-long drama. Long-term lack of quality sleep also increases the risk of more serious health issues, such as type 2 diabetes or cardiovascular diseases. So if you're being woken up every night by even the slightest noise and it's starting to impact your life, it's not just disrupted sleep—it's time to take it seriously.
According to research published in the journal Sleep, people suffering from chronic disrupted sleep have up to a 45% higher risk of developing heart diseases compared to those who sleep well. Additionally, the level of inflammatory markers in the body increases, leading to the gradual burdening of the entire organism.
What Helps with Interrupted Sleep?
Most people look for a quick solution—often in the form of sleeping pills. However, these usually only mask the problem rather than address its cause. It's much more effective to look at sleep more comprehensively and implement changes that help the body regain its natural rhythm. So how do you do that?
1. Create a Sleep Ritual.
The brain loves routine. Going to bed and waking up at the same time—even on weekends—is fundamental. Try to create a series of calming habits before sleep: a warm shower, herbal tea, reading a book instead of looking at your phone.
2. Limit Light Stimuli.
Dim the lights in the room two hours before bedtime and avoid screens. Investing in quality curtains or an eye mask can miraculously improve deep sleep.
3. Breathe and Meditate.
Short breathing exercises or meditation helps calm the body and mind. If you don't know how to start, try apps like Calm or Headspace, which offer guided meditations and relaxation before sleep.
4. Focus on Daytime Movement.
Natural physical fatigue is the best friend of quality sleep. Just 30 minutes of brisk walking a day, ideally in the fresh air, is enough. Just be careful—intense exercise right before bed can actually agitate the body.
5. Consider Natural Supplements.
Herbs like valerian, lemon balm, or passionflower have calming effects. You can also try natural melatonin, magnesium, or St. John's wort extract. However, it's always advisable to consult with a doctor or pharmacist before use.
When the Child Sleeps, But the Mother Does Not
One of the frequent groups troubled by long-term interrupted sleep are new mothers. Jana, the mother of a two-year-old boy, originally thought that once her son started sleeping through the night, she would finally sleep too. The opposite was true. "The little one slept from eight in the evening to seven in the morning like an angel, but I woke up every two hours," she describes. After several months of fatigue and helplessness, she visited a psychotherapist—it turned out that her wakefulness was due to a subconscious fear that the child might suffocate at night. Working with a professional helped her calm her mind and regain trust in her body, which finally allowed her to fall into a deep sleep.
When to Seek Professional Help?
Occasional sleep interruption is normal. However, if it occurs almost every night for more than a month, it's advisable to consult a professional—whether a psychologist, general practitioner, or sleep medicine specialist. It's also important to rule out more serious causes, such as sleep apnea. This can manifest not only with snoring but also with breathing pauses during the night, feelings of breathlessness, or excessive daytime sleepiness.
As renowned sleep specialist Matthew Walker, author of the bestseller Why We Sleep, says: "Sleep is the most effective way to reset the brain and body every day." But if we consistently deprive the body of it, it's no wonder it starts to protest.
Just as we learn to eat correctly or breathe effectively, sleep can also be improved. We don't need expensive devices or complicated techniques. Often, it just takes not being afraid of change, being attentive to ourselves, and giving sleep the priority it truly deserves.
