Getting enough sleep is not just about the number of hours you spend in bed. It's also about the number of hours that you actually are spent sleeping. If your sleep is fragmented and highly interrupted, that's just as bad for you as getting less than 7-8 hours of sleep a night. In this article, we are going to discuss the symptoms and consequences of interrupted sleep, what may be causing them, and how to prevent them.    

What are the symptoms of interrupted sleep? 

For those who are experiencing fragmented and disrupted sleep, there are some pretty obvious symptoms. One is waking up from sleep one or more times during the course of the night. The length and timing of these awakenings varies, and can range from a brief, unconscionable awakening to a whole night of restless tossing and turning. 

Not all of these are readily apparent to the sleeper, and they may experiencing arousals and not even realize it. This is a key symptom of obstructive sleep apnea, or OSA. OSA is a sleep disorder that consists of frequent pauses in breathing due to a blockage of the airway.

The body, thus, wakes up to begin breathing again. This happens multiple times throughout the night, completely unbeknownst to the sleeper. In fact, the most common way that many are diagnosed is through a bed partner or family member who hears them gasping and nearly choking throughout the night.  

The other way for those with fragmented sleep to know that they are not sleeping well is excessive daytime sleepiness (EDS). This is when you feel exhausted, no matter how long you felt in bed. You have trouble concentrating throughout the day, are more irritable, and have trouble with simple tasks. If you begin to notice this more frequently, than most likely, you are not sleeping as well as you would like to. 

Consequences of interrupted sleep 

Fragmented sleep is not a mere inconvenience, but can be the cause of several health disorders. Those who have interrupted sleep are most likely not receiving the amount of sleep necessary for optimal functioning. There are various recommendations for each age group, but in general, 7-9 hours of sleep is standard. 

When you are in bed for 8 hours, but constantly interrupted, than the amount of sleep is closer to 5 or 6, which can lead to sleep deprivation. If this continues, then acute sleep deprivation can become chronic, which leads to an increased risk for several health issues. 

One major issue is insomnia, or the inability to stay asleep throughout the night. Insomnia causes insufficient sleep, which can impair school or work performance, and increase the risk of accidents while driving or operating heavy machinery. 

If interrupted sleep doesn't cause a reduction in sleep quality, they can still face harm through the disruption of the progression of sleep stages. Impairment in memory, thinking, and decision making are all consequences of sleep disruptions. In the long-term, degenerative diseases like Alzheimer's and Parkinson's Disease are possible. 

Outside of cognitive function, mood disruptions are also common consequences of sleep disruption. Rates of depression and anxiety are higher in those with mental health disorders. Pain sensitivity also increases after just a couple of nights of fragmented sleep. The risk for metabolic syndromes, like cardiovascular disease and diabetes, is also possible in those with fragmented sleep. 

These consequences suggest that the impact of disrupted sleep goes beyond a meer inconveniences. It can put your body in an enormous amount of stress where you are at risk for life-threatening illnesses. 

Causes of interrupted sleep 

There are a wide-range of potential causes of interrupted sleep, and multiple factors may play in the development of interrupted sleep. 

In older individuals, sleep fragmentation becomes more frequent as they spend less time in deep sleep, and produce less melatonin. This leads to increased frequency and duration of awakenings, as well as earlier wake times. 

Sleep disorders can also cause interrupted sleep. Again, OSA can cause fragmented sleep, as well as restless leg syndrome (RLS). RLS creates strong sensations throughout the legs that are only relieved by moving the legs. Throughout the night, these sensations and all the movement can be extremely disruptive for sleep. 

The increased need to use the bathroom, also known as nocturia, can also be a cause of interrupted sleep. Medications, physiological disorders, pregnancy, and bladder infections can all cause nocturia. 

Mental health disturbances, such as anxiety and depression, are also causes of fragmented sleep. Anxiety and rumination cause the brain to run continuously. This can be extremely disruptive for sleep, and cause tossing and turning, especially if you are concerned about something distressing happening in your life. 

There are special situations that can lead to interrupted sleep, including jet lag and shift work. Jet lag happens when you travel to different time zones, and have a hard time adjusting. It's easier to travel forwards than backwards. Shift workers work schedules outside of the traditional 8-5. These include late night and overnight shifts, both of which can cause shifts in the sleep schedule and disruptions in days outside of work. 

Last, but certainly not least, lifestyle and behaviors, like drinking alcohol, smoking, and caffeine intake, can lead to disrupted sleep. Alcohol interrupts the sleep architecture, and caffeine stimulates the brain when you actually want the brain to be in a relaxed state. 

Getting help for interrupted sleep 

Due to the grave consequences of disrupted sleep, it's important to not let it persist too long before you talk with a healthcare provider. You should definitely bring it up if you are experiencing significant daytime sleepiness, moodiness throughout the day, disruptive snoring, or any other debilitating changes. Keeping a sleep diary will be even more helpful for your healthcare provider as they seek a cause for your issues. They may even recommend or prescribe a sleep study to rule out significant health disturbances. 

In addition to talking with a health care provider, there are some behaviors or lifestyle changes you can make to improve your sleep. If you can improve your sleep hygiene. Sleep hygiene is the routine you do before you go to bed that help get your mind and body ready for bed. Reducing screen time, doing low stimulating activities, and sleeping in a cool, quiet, and dark bedroom can all improve your sleep hygiene. 

If you suspect that you are having disruptive sleep, then please click the orange button to take a free online sleep test and talk with one of our sleep health professionals. 

https://www.sleepfoundation.org/shift-work-disorder/tips/staying-awake