Sleep is essential for our health, but have you ever woken up feeling exhausted despite sleeping for eight hours? It’s a frustrating experience that many of us face. Dr Saurabh Sethi (California-based gastroenterologist trained at AIIMS, Harvard and Stanford) explains that sleep fragmentation could be the reason your rest feels incomplete.
Even when your body appears to get enough sleep, frequent micro-awakenings can prevent deep, restorative rest. Let’s explore why this happens and how you can fix it.
What Is Sleep Fragmentation And How It Affects You
According to Dr Sethi, sleep fragmentation occurs when your sleep is repeatedly interrupted, often without your awareness. These small awakenings can prevent you from entering deeper sleep stages, leaving you groggy and fatigued.
Some common signs of fragmented sleep include:
- Waking up still tired
- Relying on caffeine to stay alert
- Brain fog during the day
- Experiencing afternoon energy crashes
Even if you spend seven to nine hours in bed, sleep fragmentation can stop your body and brain from fully benefiting from rest.
Common Sleep Disruptors and How to Avoid Them
Dr Sethi points out several habits that often contribute to poor sleep quality:
- Drinking caffeine late in the day
- Consuming alcohol near bedtime
- Eating heavy meals late at night
- Using phones or screens in bed
To improve sleep quality, he suggests:
- Avoid caffeine at least eight hours before bed
- Finish dinner three hours before sleeping
- Limit alcohol, especially close to bedtime
- Keep your bedroom cool and dark
- Keep your phone away from your bed
Following these tips can reduce sleep fragmentation and help your body achieve more restorative sleep.
When To Consult A Doctor
Sometimes, persistent tiredness may not be due to habits alone. Dr Sethi warns that conditions like sleep apnea, restless leg syndrome, stress, medications or low iron levels can also disrupt sleep. If fatigue continues despite good sleep habits, it’s best to speak with a healthcare professional for proper diagnosis and treatment.
Getting uninterrupted, high-quality sleep is vital for energy, focus and overall health. By recognising the signs of sleep fragmentation and taking simple steps to improve rest, you can finally wake up feeling refreshed and ready for the day.
