Mending Broken Sleep

Make Broken Sleep a Thing of The PastSome people sleep 8 or 9 hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor and have no doubt experienced broken sleep during the night.  

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Wave Insomnia Goodbye with Sleep Tracks (cover image)





So if you still wake up exhausted, you might not realise it but you have probably slept badly so learn how to get the most out of your sleep. Get good quality sleep and sleeping sound every night by following a regular sleep and wake schedule. You should also develop a relaxing bedtime routine and improve your sleep environment.

You may think that once you go to bed, you soon fall into a deep sleep that lasts for most of the night, returning to light sleep in the morning when it’s time to wake up. 

Researchers at the University of California, San Francisco discovered that some people have a gene that enables them to manage well on 6 hours of sleep a night. According to the National Institutes of Health, the average adult sleeps less than 7 hours per night.

If anybody thinks getting one hour less sleep per night won’t effect your daytime functioning then they’re plain wrong. In fact if you’re getting less than eight hours of sleep each night, the chances are you’re sleep deprived especially if it’s broken sleep. While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best.

Make sure you don’t fall farther into sleep debt by reserving a minimum of 8 hours for sleep each night. Record when you go to bed, when you get up, your total hours of sleep, whether it was broken sleep or sound sleep and also how you felt in the day.

Just because you’re able to operate on 7 hours of sleep doesn’t mean you wouldn’t feel a lot better and improve your efficiency if you spent an extra hour or two in bed.

Broken Sleep Doesn’t Allow Time To Heal

Getting good, restorative sleep is not just a matter of spending enough hours in bed, far from it. It’s all to do with completing the stages of sleep in a cyclical way.
The amount of time you spend in each stage of sleep changes as the night goes on. Later in the night, your rapid eye movement (REM), the deepest and dreamiest sleep stage, becomes longer, alternating with light stage 2 sleep.

During the night, your sleep follows a predictable pattern, moving back and forth between deep restorative sleep (stages 3 and 4) and more alert stages and dreaming (REM sleep).
A normal adult spends about 50 percent of total sleep time in stage 2 sleep, 20 percent in REM sleep, and 30 percent in the other stages, including deep sleep.

Deep sleep is a time when the body repairs itself and builds up energy for the day. If you want to make mornings less painful, set a wake-up time that’s a multiple of 90 minutes, the length of the average sleep cycle.
You’ll feel more refreshed at 5:30 than you will with another 30 to 60 minutes of sleep, because you’re getting up when your body and brain are already close to wakefulness. Stage 3 (Deep sleep) – You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes. REM sleep is the fifth stage of sleep and usually occurs after around 90 minutes. Together, the stages of REM and non-REM sleep form a complete sleep cycle that repeats until you wake up.
In stages three and four our brain waves slow and we enter into deep sleep — it is very difficult to wake someone up in this stage. For more information all about sleep.

Mending the Broken Sleep Cycle

During REM sleep, your brain reviews and processes the data you’ve learned during the day, forms neural connections that strengthen memory, and refreshes its supply of neurotransmitters, including the much-loved chemicals such as serotonin and dopamine that have a positive affect on your mood and emotions for the day.
After each cycle you almost wake up before starting over again. That’s how it should be anyway; somebody who suffers from broken sleep will most likely fully wake up at the end of the cycle and find it hard to return to sleep.

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