While not all causes of interrupted sleep are under your control, there are concrete steps that you can take to try to prevent interrupted sleep before it happens or address it if you’ve already found it to be a problem.

Sleep Hygiene Improvements

Sleep hygiene is a general term used to describe sleep-related habits and routines along with the sleep environment. Good sleep hygiene eliminates barriers to both falling asleep and staying asleep, making it easier to get solid nightly rest without distractions or disturbances.

Habits and Routines

A core element of sleep hygiene is making sure that your daily habits work to your benefit in promoting consistent sleep. Examples of healthy sleep tips to improve your habits include:

• Going to bed and waking up at the same time every day, including on weekends
• Following a steady routine before bed, including plenty of time to wind down and relax
• Avoiding alcohol, cigarettes, caffeine, and big meals in the evening, especially in the hours before bed
• Reducing your use of electronic devices before bed and trying to never use them when in bed
• Getting outside or opening your blinds to get daily exposure to sunlight
• Finding time to be physically active every day

Sleep Environment

To facilitate sleep continuity, you want to eliminate as many possible sources of sleep disturbances from your bedroom as you can:

• Use blackout curtains, a low-wattage bedside lamp, and if necessary, a sleep mask to avoid being bothered by excess light
• Wear ear plugs or use a white noise machine to block out noise
• Set your bedroom temperature to be comfortable, erring toward a cooler setting
• Make sure your mattress, pillows, blankets, and sheets are comfortable and inviting
• Talk to a bed partner or roommate if they snore, grind their teeth, or otherwise cause potential sleep interruptions

Address Underlying Issues

Working with a health professional can help if your sleep is being interrupted by underlying sleep disorders or health problems. For example, treatment for obstructive sleep apnea can dramatically reduce sleep fragmentation in people with that condition, and working with a counselor can frequently improve sleep in people with mental health disorders like depression and anxiety.

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