How to Deal with Broken Sleep

Waking up multiple times during the night can leave you feeling groggy, irritable, and exhausted the next day. If this happens often, you may be experiencing what’s commonly referred to as broken sleep. Many people put it down to stress, age, or bad luck; but regular night-time wake-ups could actually mean you’re living with a form of insomnia.

Insomnia isn’t just about struggling to fall asleep. Waking in the night and finding it hard to get back to sleep is also a recognised symptom. In fact, this type of sleep disturbance is one of the most common sleep complaints among UK adults.

In this blog post, we’ll explore why broken sleep happens, what it might mean for your health, and what you can do to improve it.

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What Is Broken Sleep?

Broken sleep refers to frequent awakenings during the night. You might fall asleep easily but wake up after a few hours and struggle to drift off again. Or you might wake up repeatedly throughout the night, sometimes without even realising it.

These interruptions can prevent you from reaching the deeper, restorative stages of sleep, leaving you tired, foggy, and low in mood the next day.

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Could It Be Insomnia?

You don’t have to be awake all night to have insomnia. The NHS defines insomnia as difficulty falling asleep, staying asleep, or waking up too early, despite having the opportunity to sleep. If your sleep is broken more than three nights a week, and it’s affecting how you feel or function during the day, you may be clinically classed as having insomnia.

Many people don’t realise they meet this definition. The good news? Insomnia is treatable.

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Why Does Broken Sleep Happen?

There are a variety of reasons you might be waking in the night, including:

• Stress and anxiety
• Ageing – lighter sleep is common in older adults
• Pain or chronic health conditions
• Nocturia – needing the toilet during the night
• Environmental disturbances like noise or temperature
• Poor sleep habits – screen use, caffeine, or inconsistent bedtimes
• Hormonal changes, such as during menopause

Understanding the root cause is key to improving your sleep in the long run.

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Tips for Dealing with Broken Sleep

1. Don’t Watch the Clock

Clock-watching increases anxiety and alertness. Turn your clock away to reduce pressure.

2. Get Out of Bed If You Can’t Sleep

If you’re awake for more than 15 minutes, leave your bed and do something calming in low light. Return when you feel sleepy again.

3. Try Relaxation Techniques

Deep breathing, body scans, or mindfulness can help your body and mind return to a restful state.

4. Avoid Stimulating Activities

Avoid checking your phone, reading the news, or turning on the TV. All of these can wake you up further.

5. Keep a Sleep Diary

Noting your sleep patterns and habits can help identify triggers and support conversations with your GP or a sleep specialist.

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How Cognitive Behavioural Therapy for Insomnia (CBT-I) Can Help

CBT-I is the gold-standard treatment for insomnia and is recommended by the NHS. It focuses on changing unhelpful thoughts and behaviours around sleep and has been shown to improve both falling asleep and staying asleep, without the need for medication. Sleepio is a CBT-I treatment that works with you to develop a personalised insomnia treatment plan, empowering you to challenge negative thought patterns, establish healthy sleep habits, and enjoy restful nights of sleep.

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In summary, broken sleep can take a serious toll on your wellbeing, but it’s not something you have to live with. Whether it’s caused by stress, age, or something else, consistent night-time wake-ups could mean you have insomnia. The first step to better sleep is recognising the issue and seeking the right support. With lifestyle changes and proven therapies like CBT-I, restful nights are within reach.

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