Segmented sleep is unhealthy. Here's how to fix it

Sandhya Arya always had a difficult time getting sound sleep every night. The break in sleep worked for her when she was in college as she could study for those many hours. However, it changed once she started working. 

The irregular sleeping pattern became a problem since it affected her work performance. There are many like Sandhya who experience a break in their sleep. Segmented sleep, also known as bimodal sleep is an interrupted sleeping pattern — when a person is fully awake between fractured sleep. The waking up period is generally around midnight when the brain produces prolactin, a hormone that supports a feeling of relaxation.

It was earlier considered normal 

According to a study, our ancestors used to practise segmented sleep and put the waking hours to good use by praying, meditating, concluding unfinished business around the house or even visiting neighbours. Thus, it might have roots in the human body's natural preference.

This time is mainly used for creative purposes...

The waking time between sleep is considered to enhance your creativity and thus, in modern times those who experience a break in their sleep, indulge in creative activities, like listening to music, practising yoga, pursuing hobbies like painting or night photography, going for a drive and late-night dinner are the pursuits for these creative kinds.

Fractured sleep is impractical

However, now with a change in lifestyle, fractured sleep might be destructive for your mind and body. Dr Preeti Devnani, neurologist who specialises in treating sleep disorders says, "Today, when we are pressed for time, we have to complete our night sleep in the six to eight hours that we get. We have no time for resting in phases, as we need an optimal sleeping period for restorative purposes."

Make sleep your priority 

For those who work late, or in shifts, or new moms who might not get enough sleep, it is advisable that they find ways to try and catch up on the lost sleep by sleeping longer the next night. "An average eight hours of sleep is invigorating, and it helps heal and repair the body, while also rejuvenating the brain and making it ready to take on a whole new set of tasks for the next day," explains Dr Devnani.

Quick fixes to go back to sleep 

• Don't check the time and do not get up other than going to the washroom. Quickly go back to bed and sleep.
• Don't indulge in activities like watching TV or playing games on the mobile, since they stimulate your brain and make you stay awake for long.
• Anxiety can make it worse, so try and stop worrying about sleeplessness.
• Keep your bedroom as dark as possible with just put a dim light on.
• Keep vigorous exercises for the day and lighter ones like yoga and meditation for late evenings.
• Avoid heavy meals and stimulants like caffeine, alcohol and nicotine too close to bedtime.
• Restrict too many electronic items in your bedroom like laptop, radio or mobile phones.
• You can apply a few drops of essential oil like lavender, either on your pillow, behind the ear lobes or on your wrist, that will calm your senses.