Madeeha Syed

Segmented sleep may enhance overall productivity. But is it also a healthier choice? This article will help you decide if this is something you should do.

Suffering From Insomnia? Try Segmented Sleeping

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Through millennia, and even now among some people, segmented sleep is a customary sleeping pattern that entails periodic waking up before drifting back to sleep.

Can't Go To Sleep? Here’s Why And How To Fix It

Overview

You&rsquo;re lying in bed, trying to fall asleep. You&rsquo;ve tried everything: reading a book, taking a bath, meditating, nothing seems to work. If this sounds like you, don&rsquo;t worry, I&rsquo;m here to help. In this article, we&rsquo;ll explore some of the most common reasons why people can&rsquo;t fall asleep and what you can do about them. 
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trick your body into sleeping

It&rsquo;s hard to shut down the mind, but if you can allow yourself to be free of all thoughts, worries and overthinking, it&rsquo;s easier to get a good night&rsquo;s sleep. This is why meditation has become so popular as a way to relax and clear your mind.

If you are having trouble going to sleep at night because you have too much on your mind, try focusing on relaxing exercises, such as taking deep breaths for 10 minutes or listening to calming music before bedtime.

If you feel like there is simply too much for your mind to process before bedtime, try not to think about anything at all until after midnight (or whenever you plan on falling asleep). That means no worrying about things that happened earlier in the day or what needs doing tomorrow morning&mdash;just let everything go until it&#39;s time for bed!

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Your environment can also influence the quality of your sleep. If you are sharing a bed with a partner who snores, or have pets that are noisy at night, this can affect your ability to get into REM and deep sleep stages of sleep. If you suffer from these problems, try to keep your pets out during night time.

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If you nap during the day, this can make it harder to fall asleep at night. This is because napping reduces your total sleep time and delays your internal circadian rhythm. In other words, it makes for a long period of time with reduced sleep quality and quantity, which makes falling asleep at night even more difficult.

Napping during the day also makes you feel groggy when it&rsquo;s time to go to bed. It&rsquo;s like drinking coffee in the morning. Once the caffeine has worn off, you may find yourself struggling to stay awake until lunchtime, instead of the usual 3pm!

If you want an afternoon nap but don&rsquo;t want these side effects on your nighttime slumber, consider power naps (naps lasting between 15 minutes and 1 hour), instead of full-on snoozing sessions (which can last longer than 90 minutes). Naps are great if they help improve alertness or performance, however, they shouldn&#39;t be used as a substitute for nighttime sleep if that&rsquo;s what you need most!

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You may have heard that it&#39;s important to go to bed at the same time every night and wake up at the same time every morning. This is true, but even more important is your schedule on weekends and weekdays. If you get enough sleep every night, then it doesn&rsquo;t matter if you sleep in on Saturdays or stay up late on Sundays, your body will adjust to these changes when they happen.&nbsp;

However, if you&rsquo;re not getting enough sleep overall, especially if it&rsquo;s because of inconsistent nighttime habits, then your body might have trouble adjusting to irregular schedules.

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Imagine this scenario: you go to bed at 10pm as usual, but you&rsquo;re not tired. You try and get comfortable, but you can&rsquo;t stop thinking about all of the things that happened during the day &mdash; the conversations you had with colleagues, how much work is left to do tomorrow, or what your friends are doing right now. You start worrying about them and then feel guilty because they don&rsquo;t have time for a phone call when they could be sleeping.&nbsp;

Then another thought pops into your head: did I switch off my iron? Should I check? Now we all know that checking whether an appliance is turned off isn&rsquo;t going to help us sleep any better than worrying if our friends are safe (unless there&rsquo;s a fire nearby somewhere), but this process repeats itself over and over again until suddenly, it&rsquo;s 2am, and there&rsquo;s no hope for rest tonight either!

So how can we avoid these situations? The key is finding something else, anything else, to occupy our minds instead of keeping track of every single little thing that crosses our minds throughout the day.

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Pillow size is another important consideration. Your pillow should be firm enough to support your head and neck, but soft enough to mold around your head and neck as you sleep. A proper pillow will also allow you to keep your spine in alignment while sleeping on either side or on your back, which helps with good posture.

If you have been using the same old pillows for years, it may be time for an upgrade. If a new pillow doesn&rsquo;t work right away, try adjusting its height (keep adding or removing stuffing) until you find one that works for you 
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Don&rsquo;t forget about the other side of the bed - do not share a bed with someone if that person snores heavily. Snoring can really affect quality of life. If a partner snores loudly enough at night that it keeps other people awake or keeps them from getting enough sleep themselves, then this could lead to fights between couples over who gets up earlier so they don&rsquo;t disturb their spouse&#39;s slumber. This problem can be resolved by setting up separate bedrooms for each person or getting rid of noisy beds altogether by buying two twin mattresses instead!

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If you can&rsquo;t get to sleep, it could be for any number of reasons. There are a lot of things that can keep you from drifting off into blissful slumber.

<ul>
	<li>You have too much going on. If there&rsquo;s something weighing on your mind, or if you&rsquo;re in an environment that&rsquo;s too stimulating (like a loud restaurant or party), try taking a moment to reflect on everything that&rsquo;s stressing you out and how it might affect your sleep quality. Try jotting down some notes and setting aside time tomorrow to talk over those issues with someone else so they&rsquo;re not still bothering you when it&rsquo;s bedtime.</li>
	<li>You napped during the day or had too much caffeine/food/alcohol before bedtime. When we nap during the day, we tend to wake up feeling more alert than usual, and while this can be helpful if we have somewhere important to go after work and need the extra boost, it can also hinder our ability to fall asleep at night when all we want is rest.</li>
	<li>Your sleep schedule is off-kilter or irregularly shifted throughout the week due to travel changes etcetera. This will make it harder for us humans whose bodies are programmed over thousands of years by evolution just like all animals&rsquo; bodies, except ours has evolved way faster so now sometimes ours needs work done on them sometimes too. Thus, needing proper rest does matter, so here are some tips. 
	&nbsp;</li>
</ul>

If you are listening to music, watching TV, or playing video games, shut it off! Your brain may be losing focus and this makes it hard for you to sleep.

If you can&rsquo;t sleep, get up and do something else before going back to bed. The more time spent lying awake in bed the more difficult it becomes to fall asleep again.

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On a personal note, I have always <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle" target="_blank">struggled with sleeping</a>. When I was younger, I had to have my mom read me bedtime stories to help me fall asleep and would still be up way past midnight reading under my covers. These days, it&rsquo;s not as bad but there are still nights where my mind won&rsquo;t shut off and I find myself lying awake for hours. Sometimes it&rsquo;s because of something that happened earlier in the day or week; other times it&#39;s just a matter of getting enough rest.

As you can imagine, this can be frustrating when you want nothing more than to turn off your brain and go to sleep! But there are ways you can get better at falling asleep faster, and even staying asleep all night long if you want.

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Bottom Line

If you have tried all of these tricks and still can&rsquo;t sleep, there&rsquo;s nothing left to do but wait it out! Just remember, sometimes things happen in life that are out of our control. If you are lying there tossing and turning, just try to breathe deeply and stay calm. It may take some time for us humans to get back into a <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle">regular sleeping cycle</a> again, so don&rsquo;t be discouraged if you&rsquo;re stuck in bed all day without any hope of going anywhere else anytime soon!

Umna Salah

Understanding And Managing Common Sleep Disorders Such As Insomnia And Sleep Apnea

<a href="https://merisehat.pk/article/how-you-sleep">Sleep </a>is a fundamental aspect of our well-being, providing us with the necessary rest and rejuvenation to function optimally. Unfortunately, many individuals experience sleep disorders that disrupt their ability to obtain quality sleep. Two of the most common sleep disorders are <a href="https://merisehat.pk/disease/insomnia">insomnia and sleep</a> apnea. In this article, we will delve into the causes, symptoms, diagnosis, and management strategies for these conditions. 
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Insomnia

Insomnia refers to a persistent difficulty in falling asleep, staying asleep, or experiencing restful sleep. It can have various causes, including stress, anxiety, depression, medications, medical conditions, or poor sleep hygiene. Insomnia can be classified into two types: acute insomnia, which lasts for a short duration, typically triggered by a stressful event, and chronic insomnia, which persists for at least three nights a week for three months or longer.

Symptoms of insomnia may include difficulty falling asleep, waking up frequently during the night, waking up too early in the morning, feeling tired upon waking, daytime sleepiness, irritability, and difficulty concentrating. 
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<h5>Diagnosis</h5>

To diagnose insomnia, healthcare professionals typically rely on a thorough evaluation of the patient&#39;s medical history, sleep patterns, and symptoms. They may also employ sleep logs or actigraphy, a method of monitoring sleep-wake patterns using a wristwatch-like device. In some cases, a sleep study, known as a polysomnography, may be recommended to rule out other underlying sleep disorders. 
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<h5>Management</h5>

The management of insomnia involves both non-pharmacological and pharmacological approaches. Non-pharmacological interventions include improving sleep hygiene practices, such as establishing a regular sleep schedule, creating a comfortable sleep environment, avoiding stimulating activities before bedtime, and managing stress through relaxation techniques or therapy. Cognitive-behavioral therapy for insomnia (CBT-I) is a highly effective psychological intervention that helps individuals address the underlying thoughts and behaviors that contribute to sleep difficulties.

In some cases, short-term use of prescription sleep aids or over-the-counter sleep aids may be recommended, but their long-term use should be avoided due to the risk of dependence. It&#39;s important to consult with a healthcare professional to determine the most appropriate treatment plan based on individual circumstances. 
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Sleep Apnea

Sleep apnea is a sleep disorder characterized by interruptions in breathing during sleep. The most common type of sleep apnea is obstructive sleep apnea (OSA), where the airway becomes partially or completely blocked, leading to reduced airflow and repeated episodes of shallow breathing or complete cessation of breathing. <a href="https://merisehat.pk/disease/sleep-apnea-91">Central sleep apnea (CSA)</a> is less common and occurs when the brain fails to send proper signals to the muscles responsible for breathing.

Symptoms of sleep apnea may include loud snoring, gasping or choking during sleep, daytime sleepiness, <a href="https://merisehat.pk/disease/cluster-headaches">morning headaches</a>, difficulty concentrating, irritability, and restless sleep. 
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<h5>Diagnosis</h5>

If sleep apnea is suspected, a sleep study is usually conducted to confirm the diagnosis. A polysomnography is the gold standard for diagnosing sleep apnea and involves monitoring various physiological parameters during sleep, including brain waves, eye movements, muscle activity, heart rate, and breathing patterns. 
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<h5>Management</h5>

The management of sleep apnea can vary depending on the severity and underlying causes. Lifestyle modifications such as weight loss, regular exercise, avoiding alcohol and sedatives, and sleeping on the side instead of the back can help alleviate symptoms in some cases.

Continuous positive airway pressure (CPAP) therapy is the most common and effective treatment for moderate to severe obstructive sleep apnea. It involves wearing a mask over the nose or nose and mouth during sleep, which delivers a continuous flow of air to keep the airway open. Other treatment options include oral appliances that reposition the jaw and tongue, and in some cases, surgery may be recommended to remove obstructions in the airway.

For central sleep apnea, addressing the underlying medical conditions, such as heart failure or neurological disorders, is crucial. Treatment options may include medications to stabilize breathing patterns or the use of adaptive servo-ventilation devices that provide positive pressure to support breathing.

It&#39;s important to consult with a sleep specialist or healthcare professional to determine the most appropriate treatment plan based on the individual&#39;s specific needs and circumstances. 
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Insomnia and sleep apnea are common sleep disorders that can significantly impact an individual&#39;s quality of life and overall health. Understanding the causes, symptoms, diagnosis, and management strategies for these conditions is essential in ensuring effective treatment and improved sleep.

Non-pharmacological interventions, such as improving sleep hygiene, implementing relaxation techniques, and adopting cognitive-behavioral therapy, are crucial for managing insomnia. In the case of sleep apnea, lifestyle modifications, CPAP therapy, oral appliances, and, in severe cases, surgery may be necessary.

Seeking professional help from sleep specialists, such as sleep medicine physicians or pulmonologists, can provide a comprehensive evaluation and personalized treatment plan. By addressing these sleep disorders effectively, individuals can regain control over their sleep patterns, enhance their overall well-being, and improve their daily functioning.

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Sleep science recommends that adults should get between <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle">six to eight hours of sleep every night</a>. Considering that in their more mature years, adults are juggling jobs, house care, child care, parent care and trying to have some kind of a social life, not everyone is able to take that much time out in one go to sleep.

There might be another way to catch up: segmented sleeping. 
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Segmented Sleep

Most people crawl into the bed by late evening or night and, if they are lucky, spend the next eight hours or so snoring and dreaming. This is a monophasic sleep pattern, i.e. an individual sleeps in one full stretch. 
For others, however, it&rsquo;s better if they break their sleep pattern into two or more shifts. That&rsquo;s how they wake up feeling more refreshed and are more productive. This is called segmented sleep. It&rsquo;s also known as biphasic, bimodal and divided sleep. 
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<h5>How It All Started?</h5>

There may be some evolutionary links for segmented sleep. According to the historian, Roger Ekrich, it&rsquo;s only recently that insomnia has been accepted as a troublesome condition. During the preindustrial era, it was considered a norm for people to wake up in the middle of the night. They would spend their free time smoking, praying, visiting their neighbours and then they&rsquo;d go back to sleep.

Before the invention of the lamp and indoor heating, nights, especially those in the winter, were long and chilly. Darkness would last for at least 12 hours. The same holds true for winter nights even now after the invention of the electric bulb. People don&rsquo;t require 12 hours of sleep per night. So, it&rsquo;s quite common to wake up in the middle of the night and find something to do before the next stage of sleep takes over!

This brings us to a question: is biphasic or segmented sleep healthier than the monophasic pattern? 
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The monophasic pattern became more common post industrialisation. People used to work during the day hours. They would come home by the evening to rest and sleep in order to repeat the whole process again the next day.

A biphasic sleep pattern involves sleeping in two segments in a day, whereas, a polyphasic sleep pattern that&rsquo;s generally followed by babies involves sleeping for more than two periods in a day. Experts suggest that midday sluggishness is a reflection of the past segmented patterns that our bodies still follow unconsciously.

The thing is, these sleep patterns occur naturally. Before adopting a certain pattern, it&rsquo;s important for the person to carefully assess and see if it aligns with their lifestyle. For example, research shows that polyphasic or biphasic patterns have insufficient sleep time and that even though adults willingly choose a segmented pattern to enhance their creativity and productivity, they are at risk of sleep deprivation, which can lead to other health problems like:

<ul>
	<li>Foggy brain</li>
	<li>Lowered immunity</li>
	<li>Increased appetite</li>
	<li>Overactive nervous system</li>
	<li>Anxiety</li>
	<li>Depression</li>
	<li>Chronic fatigue 
	&nbsp;</li>
</ul>

A recent study found no supporting evidence for polyphasic sleep schedules. On the contrary, they concluded that the ensuing sleep deprivation was associated with adverse physical and mental health problems as well as decreasing the overall productivity. In other words, any pattern that reduces the amount of sleep as per the recommended time is not a healthy schedule to follow. 
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The Middle of the Night

The American Academy of Sleep Medicine and the Sleep Research Society emphasises on the number of hours of sleep and not on how anyone achieves those hours. According to them, adults between 16 and 80 years of age are recommended to sleep for a minimum of seven hours daily; it doesn&rsquo;t matter how many segments it takes for them to accomplish it. 
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So, there&rsquo;s no need to worry if you wake up in the middle of the night. Here are few tips to calm down and destress your body:

<ul>
	<li>Try box breathing: gently inhale, hold your breath, and then slowly exhale. It will activate your parasympathetic nervous system.</li>
	<li>Starting with your feet, gradually tense and relax your body&rsquo;s muscles while you perform a few relaxation exercises.</li>
	<li>Stop looking at the nightstand clock. It won&rsquo;t put you to sleep again; instead, it will make you more anxious.</li>
	<li>In case you are unable to fall asleep again in about 20 minutes, get out of bed. Read or engage in another activity that calms your mind and body. 
	&nbsp;</li>
</ul>

Some people stick with the basic monophasic schedule because they feel well-rested afterwards. Others report that segmented sleep patterns work best for them. According to science, while segmented sleep improves a person&rsquo;s creativity and productivity, it can also lead to sleep deprivation. If someone wants to try a different sleep pattern, it&rsquo;s best to consult a physician as to how to incorporate it in their lifestyle. 
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