‍For information on what is sleep fragmentation, its causes, and negative effects, more information can be found in the article, What is Sleep Fragmentation?

Strategies to fix sleep fragmentation

1. Address underlying medical conditions or sleep disorders: If you have an underlying medical condition or sleep disorder that is causing sleep fragmentation, it's important to seek treatment for that condition. Treatment options may include medication, therapy, or lifestyle changes.
2. Develop a regular sleep schedule: Going to bed and waking up at the same time every day can help regulate your body's natural sleep-wake cycle and improve sleep quality.
3. Create a sleep-conducive environment: Make sure your sleep environment is dark, quiet, and comfortable. Use earplugs, eye masks, or white noise machines to block out noise and light.
4. Avoid caffeine and alcohol: Caffeine and alcohol can disrupt sleep, so it's best to avoid consuming them in the hours leading up to bedtime.
5. Practice relaxation techniques: Activities such as meditation, deep breathing, or progressive muscle relaxation can help calm your mind and body before bedtime.
6. Exercise regularly: Regular exercise can improve sleep quality, but it's important to avoid vigorous exercise in the hours leading up to bedtime.
7. Limit screen time before bed: The blue light emitted by electronic devices can interfere with sleep, so it's best to avoid using electronic devices in the hour or two before bedtime.
8. Consider cognitive behavioral therapy for insomnia (CBT-I): CBT-I is a form of therapy that has been shown to be effective in treating insomnia and improving sleep quality.

It's important to be patient and persistent when trying to fix sleep fragmentation, as it can take time to establish healthy sleep habits and see improvements in sleep quality. If you continue to experience sleep disturbances despite making these changes, it may be helpful to speak with your Empower Sleep provider for further evaluation and treatment.