Broken sleep, also known as fragmented sleep or sleep maintenance insomnia, refers to repeated awakenings during the night that disrupt your sleep cycle, preventing deep, restorative sleep. While occasional night-wakings are normal, experiencing them frequently can disrupt your sleep continuity, leaving you feeling tired, unfocused, and irritable the next day.
Broken sleep is one of the most common sleep issues people experience at some point in their lives. According to the American Academy of Sleep Medicine, approximately 30-35% of adults experience broken sleep regularly. It becomes even more frequent with age, with over 50% of adults over 65 reporting regular sleep disruptions due to changes in sleep patterns, health conditions, or increased sensitivity to environmental factors.
Recent research has made the consequences of broken sleep even more worrying. A 2020 study published in PLOS Biology revealed that fragmented sleep significantly increases the risk of atherosclerosis (hardening of the arteries) through inflammatory pathways, potentially raising stroke and heart disease risk. This research provides a clear biological mechanism for what sleep scientists have long observed: quality sleep is fundamental to cardiovascular health.
If you wake up multiple times during the night or struggle to feel rested even after a full night's sleep, you may be dealing with broken sleep. Here are five clear signs to watch for—and science-backed solutions to help you fix it naturally.
Sign #1: You Keep Waking Up at Night (Even If You Fall Asleep Easily)
Falling asleep quickly doesn't necessarily mean you're getting quality sleep. If you frequently wake up during the night—even if it's just for a few minutes—you may be experiencing sleep maintenance insomnia. These frequent awakenings, known as disruptive arousals, hinder your body from completing full sleep cycles, especially slow-wave sleep (SWS), which is crucial for feeling rested. Some people may not even remember waking up, but the effects show up as morning grogginess, daytime fatigue, and poor concentration.
Several factors can contribute to broken sleep, including sleep apnea, where breathing interruptions cause micro-awakenings. Other common culprits include noise, room temperature changes, stress, or an uncomfortable mattress or pillow. Even small disturbances, like pets moving in bed or a bright phone screen, can prevent you from staying asleep.
How to Fix It Naturally:
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Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. Use blackout curtains or a white noise machine if necessary.
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Limit late-night fluid intake to reduce nighttime bathroom trips.
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If awakenings are linked to snoring or gasping for air, consider a sleep study to check for sleep apnea.
Sign #2: You Feel Tired Even After 7-8 Hours of Sleep
Many people assume that getting 7 to 8 hours of sleep means they should wake up feeling recharged. However, sleep quantity does not always equal sleep quality. If your sleep is broken or fragmented, your body fails to spend enough time in deep sleep (slow-wave sleep) and REM sleep, which are critical for physical restoration and mental sharpness. This can leave you waking up feeling tired, sluggish, or needing multiple cups of coffee to function.
A study published in the National Academies Press found that disrupted sleep reduces REM sleep, leading to daytime fatigue, poor cognitive function, and emotional instability. Deep sleep is when the body repairs tissues and strengthens the immune system, while REM sleep is essential for processing emotions and consolidating memories. When these phases are frequently interrupted, the body never fully recharges.
How to Fix It Naturally:
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Stick to a consistent bedtime routine; going to bed and waking up at the same time every day helps regulate your circadian rhythm.
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Avoid caffeine, alcohol, and heavy meals before bed, as they can interfere with sleep cycles.
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Consider natural sleep support like Sip2Sleep®, which is designed to promote deep, uninterrupted sleep without melatonin.
READ MORE: Why Sleep is Important for Your Health
Sign #3: You Struggle with Memory, Focus, or Brain Fog
If you find yourself forgetting things, struggling to concentrate, or feeling mentally sluggish, your sleep quality may be to blame. Sleep plays a crucial role in sleep-dependent memory consolidation, problem-solving, and decision-making. When sleep is frequently interrupted, the brain doesn’t have enough time to process and store new information, leading to brain fog and decreased productivity.
REM sleep is especially important for strengthening neural connections and cognitive function. When broken sleep disrupts this stage, it can affect your ability to retain new information, make decisions, and stay focused throughout the day. Research shows that chronic sleep deprivation impairs reaction times, problem-solving abilities, and executive function.
How to Fix It Naturally:
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Reduce screen time before bed to avoid blue light exposure, which can suppress natural melatonin production.
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Establish a relaxing bedtime routine with activities like reading, journaling, or mindfulness exercises.
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If brain fog persists, track your sleep habits in a journal or smart watch to identify patterns affecting sleep quality.
Sign #4: You Wake Up Feeling Anxious or Irritable
Waking up feeling on edge, restless, or easily frustrated can be a sign of poor sleep quality. Sleep disruptions can elevate cortisol levels (the stress hormone), particularly in the afternoon and evening, making it harder to unwind and fall asleep the next night. While melatonin regulates sleep, research suggests that sleep deprivation can sometimes cause an unexpected rise in melatonin levels rather than a decrease. However, broken sleep still disrupts the body's ability to maintain a healthy sleep-wake cycle.
Broken sleep has also been linked to higher risks of anxiety and depression. Poor sleep makes it harder for the brain to regulate emotions, leading to mood swings, emotional reactivity, and heightened stress levels.
How to Fix It Naturally:
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Create a calming bedtime routine and avoid stimulating activities like checking emails or scrolling through social media before bed.
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Practice deep breathing or relaxation techniques to lower stress before sleep.
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Use natural sleep aids like magnesium or tart cherry (extract) found in Sip2Sleep® to promote relaxation and balance sleep hormones.
READ MORE: Mental Health Disorders Affect Sleep: Here’s What to Do
Sign #5: You Experience Physical Discomfort, Like Headaches or Muscle Pain
Sleep is essential for muscle recovery, immune system function, and pain regulation. When sleep is frequently interrupted, the body struggles to repair itself properly, leading to headaches, muscle stiffness, and morning fatigue.
The connection between broken sleep and physical health goes deeper than daily discomfort. According to research from the University of California at Berkeley, sleep fragmentation can trigger serious inflammatory responses in the body. The study found that people with disrupted sleep patterns had higher levels of neutrophils (a type of white blood cell that drives inflammation) and showed increased coronary artery calcium—a direct marker of atherosclerosis.
Dr. Matthew Walker, lead researcher, emphasized the importance of prioritizing uninterrupted sleep: "Improving sleep may offer a novel way to reduce inflammation and thus reduce the risk of atherosclerosis."
How to Fix It Naturally:
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Ensure your mattress and pillow provide proper spinal support to prevent aches and pains.
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Do light stretching or relaxation exercises before bed to ease muscle tension.
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Try natural anti-inflammatory remedies like tart cherry (extract), found in Sip2Sleep®, which supports recovery and deeper sleep.
How to Restore Your Sleep Quality
If you recognize any of these signs, it may be time to prioritize better sleep habits. Simple lifestyle changes such as maintaining a consistent sleep schedule, improving sleep hygiene, and managing stress levels can make a significant difference in sleep quality.
For those looking for a natural way to improve sleep, Sip2Sleep® provides a melatonin-free solution designed to promote deep, uninterrupted sleep. Making small adjustments to your nightly routine can help you wake up feeling refreshed, focused, and energized.
Frequently Asked Questions About Broken Sleep
Q: How is broken or fragmented sleep different from insomnia?
A: While insomnia typically involves difficulty falling asleep, broken sleep refers to multiple awakenings throughout the night. Both conditions can overlap, but they may require different treatment approaches.
Q: Can certain foods improve sleep quality?
A: Yes! Foods rich in magnesium (like nuts and seeds), tryptophan (turkey and eggs), and natural melatonin (tart cherries) can support better sleep quality. Avoiding spicy, fatty foods, and large meals before bedtime can also help prevent sleep disruptions.
Q: How long does it take to reset broken sleep patterns?
A: Most people notice improvements within 1-2 weeks of implementing consistent sleep hygiene practices. However, completely resetting your sleep architecture may take 30-60 days of consistent habits.
Q: When should I see a doctor about broken sleep?
A: Consult a healthcare provider if your sleep problems persist for more than a month despite trying natural remedies, if you experience extreme daytime fatigue, or if you have symptoms of sleep apnea (e.g., loud snoring, gasping for breath at night).
References:
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Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017 May 19;9:151-161. doi: 10.2147/NSS.S134864. PMID: 28579842; PMCID: PMC5449130.
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Raphael Vallat, Vyoma D. Shah, Susan Redline, Peter Attia, Matthew P. Walker. Broken sleep predicts hardened blood vessels. PLOS Biology, 2020; 18 (6): e3000726 DOI: 10.1371/journal.pbio.3000726
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San L, Arranz B. The Night and Day Challenge of Sleep Disorders and Insomnia: A Narrative Review. Actas Esp Psiquiatr. 2024 Feb;52(1):45-56. PMID: 38454895; PMCID: PMC10926017.
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Miner B, Kryger MH. Sleep in the Aging Population. Sleep Med Clin. 2017 Mar;12(1):31-38. doi: 10.1016/j.jsmc.2016.10.008. Epub 2016 Dec 20. PMID: 28159095; PMCID: PMC5300306.
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Rayward L, Ho SWK, Green D, Little JP. Sleep disruption and sleep position: Increased wake frequency in supine predicts lateral position preference. J Sleep Res. 2025 Feb;34(1):e14325. doi: 10.1111/jsr.14325. Epub 2024 Aug 27. PMID: 39191505; PMCID: PMC11744251.
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Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/
