Key takeaways

  • Taking more than 30 minutes to fall asleep, waking often at night, loud snoring, and daytime sleepiness can be warning signs of a sleep disorder.
  • Track sleep patterns in a sleep journal, including sleep quality, caffeine or alcohol, naps, and daytime symptoms. Bring it to appointments for better answers.
  • Common sleep disorders include insomnia, restless legs syndrome (RLS), and sleep apnea. Treatment may involve lifestyle changes, relaxation or cognitive therapies, devices like continuous positive airway pressure (CPAP), or medications.

Most people have trouble falling asleep at some point in their lives. But chronic sleep problems and ongoing daytime tiredness could point to a more serious disorder. Around one-third of Americans report that they do not get enough sleep, according to the Centers for Disease Control and Prevention (CDC).

Although not all sleep problems are signs of a sleep disorder, certain sleeping habits could signal a medical condition. That’s why it’s important to know the warning signs and when to get checked by a healthcare professional.

The following may be warning signs of a sleep disorder:

  • taking more than 30 minutes to fall asleep consistently
  • experiencing perpetual fatigue and irritability during the day, even after getting 7 or 8 hours of sleep a night
  • waking up several times in the middle of the night and remaining awake, sometimes for hours
  • taking frequent and long naps during the day
  • having difficulty concentrating at work or school
  • falling asleep at inappropriate times, mostly when sitting still and watching television or reading
  • waking up too early in the morning
  • experiencing loud snoring, breathing, or gasping noises while you sleep
  • having an irresistible urge to move your legs, or having a tingling or crawling feeling in the legs, particularly at bedtime
  • requiring a stimulant such as caffeine to keep you awake during the day

Self-diagnosis

A sleep journal can help you understand the source of your sleep problems. Every day, record how many hours you slept the night before, the quality of the sleep, and any other factors that could have affected your sleep. Factors may include alcohol and caffeine consumption, exercise, and naps. Also, record how you felt in the morning after awaking and throughout the day.

After a few weeks, examine your sleep journal closely for any patterns of behavior. The journal can reveal any habits that could be interfering with your sleep. You can then make adjustments and cut out any activity that might have interfered with a sound night’s sleep. Bring the journal to medical appointments so medical professionals can also look for patterns.

Medical diagnosis

Having a sleep journal handy can be helpful when answering questions at medical appointments. A doctor might ask you about:

  • stress
  • caffeine intake
  • medications
  • lifestyle disruptions that could be affecting your sleep

You might also be referred to a “sleep lab” where a specialist will observe your heart, brain function, and breathing during sleep. Neurological and cardiovascular activity during your sleep might hold the answer to why you have trouble getting to sleep or staying asleep. The sleep specialist will have advice and a diagnosis for you based on these exams.

Sometimes a sleep disorder is caused by a medical condition. The following have all been linked to sleep disorders:

Sleep problems can also be caused by nonmedical factors. These include:

  • poor sleep habits
  • lifestyle factors
  • stressful circumstances
  • dietary choices

In this case, learning to practice good sleep hygiene, making lifestyle changes, and managing stress can help you get a better night’s rest.

There are several different types of sleep disorders.

Insomnia

It is defined as the inability to fall or stay asleep that results in functional impairment throughout the following day.

Insomnia is the most commonly diagnosed sleep disorder, with about a third of adults reporting symptoms, per the American Psychiatric Association. Having another chronic health condition, such as diabetes or heart disease, also increases your chances of being affected by insomnia. Mental health conditions, such as attention deficit hyperactivity disorder (ADHD) and depression, can also increase your chances of insomnia.

Restless legs syndrome (RLS)

RLS is a neurological condition that causes an unpleasant, creeping sensation with aches and pains in the legs that make it difficult to fall asleep. People with RLS usually feel symptoms in the late afternoon, evening, or the middle of the night, which makes it difficult to fall asleep, stay asleep, or go back to sleep after waking up in the middle of the night.

Researchers still don’t know what causes RLS. The condition typically starts in middle age and is more common in women than men. One theory is that dopamine levels play a role because dopamine levels affect muscle movement. Another theory is that low levels of iron in the brain are responsible for RLS.

Treatment options and diagnosis methods are different than other sleep disorders. Talk with a healthcare professional if you have symptoms of RLS. They’ll help you find relief from both the syndrome and the underlying cause.

Sleep apnea

Sleep apnea is a breathing disorder that happens while you sleep. The most common form is called obstructive sleep apnea, which is caused by the upper airway collapsing or closing during sleep. Breathing is interrupted when a person is sleeping, and it can sound like periodic gasping or snorting noises. People with sleep apnea cannot get enough oxygen while they sleep, resulting in sleep interruption and difficulty.

According to the National Sleep Foundation, almost 29 million Americans believe they could have sleep apnea, and one in three adults say they have been diagnosed but are not being treated. Since sleep apnea is a medical condition that can lead to serious health risks, such as heart disease, stroke, depression, and dementia, it’s important to get treatment.

Sleep apnea is typically treated with a small machine and mask that administers pressure on the sinuses during sleep. This treatment is called continuous positive airway pressure (CPAP). Oral appliances and even surgery may also be recommended to treat the condition.

Other sleep disorders

Less common sleep disorders include:

  • narcolepsy, a condition in which a person cannot control when they fall asleep and they have episodes of unwanted sleep
  • circadian rhythm sleep disorder, in which a person has trouble “aligning” their body’s natural inclinations for sleep with the rising and setting of the sun
  • Kleine-Levin syndrome, a condition also known as “Sleeping Beauty” syndrome that causes a person to sleep for periods of 2 or more days at a time
  • idiopathic hypersomnia, a condition where a person is uncontrollably tired or sleepy despite consistently getting the recommended amount of sleep

Treatments for sleep disorders vary according to the diagnosis and cause. There are many suggested treatments, from behavioral therapies to prescription medications or devices, and surgery in rare instances.

Relaxation techniques, such as deep breathing and meditation, are often the first treatment recommended by doctors when a person receives an insomnia diagnosis. Cognitive therapies and “sleep restriction therapy” seek to redefine the act of sleep in an individual’s mind so that they can fall asleep more easily. However, all these treatments are based on the idea that the underlying sleep disorder is psychological.

Natural remedies, such as lavender oil, acupuncture, and chamomile tea, are easy to find and try. The effectiveness of these treatments is difficult to prove, but many people anecdotally claim to get relief from sleep disorders through holistic treatments.

Prescription medications for sleep disorders (insomnia) may include one of the following:

  • zolpidem (Ambien)
  • eszopiclone (Lunesta)
  • doxepin (Silenor)
  • diphenhydramine (Unisom, Benadryl)

These medications can help you fall asleep more easily and sleep for longer durations of time. However, some of these medications can lead to dependence. If you are looking for a long-term solution to your sleep disorder, a healthcare professional who practices sleep medicine can help you identify the underlying cause and suggest different treatments.

A wide range of factors, both medical and lifestyle-related, have an effect on sleep and contribute to sleep disorders. Practicing good sleep hygiene is key to reaching your goal of full, restful nights’ sleep. Pay close attention to your sleep habits, and don’t shrug off your exhaustion as something you simply have to live with. See a healthcare professional for a proper diagnosis and treatment. Through healthy habits and medical treatment, you can find relief for sleepless nights.