How to Overcome Broken Sleep: Tips for a Restful Night’s Sleep

We go to great lengths to stay healthy by eating clean, exercising, and managing stress. But what about sleep? Many of us overlook the importance of restful sleep, not realizing it is the foundation of our well-being. Our body needs rest to recover and function properly, yet we often fail to give it the attention it deserves.

Waking up at odd hours, tossing and turning, checking our phone every few minutes, or feeling drained despite a whole night in bed are signs that our minds are not at ease. Broken sleep is a sign of overthinking or anxiety. If not taken care of, it can take a toll on your health and throw your hormones and overall well-being off balance.

If sleep feels more like a battle than a recharge to you, it is time to understand what is disrupting it and how to fix it.

Why Our Bodies Follow a Sleep Schedule?

Our body follows an internal clock called the circadian rhythm, which regulates our sleep-wake cycle. It naturally aligns with daylight, signaling our brain when to rest and when to wake up. As the sun sets, melatonin (the sleep hormone) is released, helping us wind down. At sunrise, cortisol (the hormone that keeps us alert) kicks in to start the day.

But today's lifestyle puts this cycle off rhythm. Late-night screen time, irregular sleep schedules, and artificial lighting confuse our bodies, making it difficult to fall asleep and wake up on time. Additionally, when sleep is disrupted, your body perceives it as stress and shifts into fight-or-flight mode. This switch eventually leads to irregular menstrual cycles, energy crashes, acne, and poor health.

What are the Causes of Broken Sleep?

In the previous section, we delved deeper into understanding our body's natural response to broken sleep. Let's glance at some of the factors that cause this disturbance:

1. Stress and the Fight-or-Flight Response:

   Your mind might be ready to sleep, but your body thinks otherwise. When you are stressed, your nervous system stays in fight-or-flight mode, keeping your heart rate up and your body alert. Instead of sleeping, cortisol levels stay high, making it difficult to fall or stay asleep.
   

2. Screen Time Before Bed:

   Scrolling through your phone or watching TV late at night might feel relaxing, but it confuses your body. The blue light from screens blocks melatonin production, tricking your brain into thinking it is still daytime. This delays sleep and can cause you to wake up feeling tired.
   

3. Irregular Sleep Schedule:

   Going to bed and waking up at different times daily disturbs the circadian rhythm. Your body thrives on routine, and inconsistent sleep patterns make falling into a deep sleep more difficult.
   
   

4. Caffeine and Late-Night Stimulants:

   That evening coffee or late-night sugary snack could keep you up. Caffeine stays in our systems for hours, making it difficult to unwind. Similarly, alcohol may make you feel drowsy at first, but it affects sleep later in the night.
   
   

5. Hormonal Changes:

   For women, hormonal fluctuations due to menstrual cycles, pregnancy, or menopause can interfere with sleep. High cortisol levels, along with changing estrogen and progesterone levels, can cause night sweats, increased anxiety, and broken sleep.

6. Environmental Disruptions:

   Your sleep environment matters more than you think. Noise, light, discomfort, or the wrong temperature can disturb sleep. A dark, quiet, and cozy space helps you rest better.

How Can You Fix Broken Sleep?

Small, mindful shifts can make a big difference. Here are a few tips that you can incorporate into your routine to improve your sleep quality:

1. Stick to a Consistent Sleep Schedule:

   Our bodies love routine. Try going to bed and waking up at the same time every day, even on weekends. It might take a few days to adjust, but soon, your body will know exactly when to sleep and when to wake up.
   
   

2. Give Screens a Break Before Bed:

   We are all guilty of scrolling through our phones late at night. But that blue light from screens messes with melatonin. Try putting your phone away an hour before bed or switching to night mode if there is urgent work.
   
   

3. Follow a Bedtime Ritual that Works for You:

   Your body cannot go from full speed to sleep in seconds. Unwind with a book, calming music, or some light stretching. Even a few minutes of deep breathing can help your mind switch off.
   
   

4. Cut Back on Late Night Sugar and Caffeine:

   A warm cup of coffee after dinner sounds relaxing, but it might be why you are awake all night. If you want something warm, have a cup of milk or herbal tea like a hormone-balancing brew. This tea is made with Ayurvedic ingredients, helps balance your hormones, and helps you have a relaxed sleep.
   
   

5. Manage Overthinking:

   If your brain refuses to switch off at night, you are not alone. Overthinking is one of the biggest sleep disruptors. Try writing down your thoughts and meditating, or you could also gently massage your scalp for deep sleep.
   

6. Make Your Bedroom Sleep-Friendly:

   The wrong sleep setup can ruin even the most tired person’s night. Make your room cool, dark, and quiet. Invest in soft bedding, block out unwanted light, and play soothing sounds if noise is a problem.

FAQ's

1. How many hours of sleep do I actually need?

It is recommended that adults sleep for 7-9 hours daily. However, it is not just about hours but also about how well you sleep.

2. Does taking a nap during the day help or make it worse?

Short naps (20-30 minutes) can refresh you, but long naps may make sleeping difficult at night. If you struggle with broken sleep, try skipping naps and see if your night-time sleep improves.