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Sleep Disorders
Key points
- Good sleep is essential for our health and
emotional well-being.
- Getting enough sleep and good sleep quality
are essential for healthy sleep.
- The amount of sleep you need changes as you
age.
- Talk to your healthcare provider if you have
problems sleeping.
Sleep disorders are conditions that affect the quality,
amount and timing of sleep you’re able to get at night.
Common sleep disorders include insomnia, restless legs
syndrome, narcolepsy and sleep apnea. Sleep disorders can
affect your mental health and physical health. Treatment is
available to help you get the rest you need.
What are sleep disorders?
Sleep disorders are conditions that make it hard to get good sleep.
They are not just one-off problems but ongoing issues. These disorders
can make it tough to fall asleep, stay asleep, or feel very tired during
the day.
Sleep disorders include many different problems, such as:
Category
Examples
Insomnia |
Difficulty falling asleep or staying asleep |
Sleep Apnea |
Breathing interruptions during sleep |
Circadian Rhythm Disorders |
Disruptions to the body’s internal sleep-wake cycle |
Parasomnias |
Abnormal behaviors during sleep, such as sleepwalking or
night terrors |
Hypersomnia |
Excessive daytime sleepiness or prolonged nighttime sleep |
Sleep Deprivation |
Insufficient sleep due to lifestyle factors or underlying
conditions |
Many things can cause sleep disorders, like stress, health issues,
medicines, and bad sleep habits. Not
treating sleep disorders can cause serious health problems. These
include heart disease, diabetes,
obesity, and depression. It can also hurt your brain and make you feel
very tired during the day.
It’s important to know the signs of a sleep disorder. If you always have
trouble sleeping or feel very tired during the day, even after sleeping
enough, see a sleep doctor. They can help figure out what’s wrong and
find the right treatment for
you.
Getting enough sleep?
Everyone needs sleep. It’s an essential part of what makes
our bodies function. The amount of sleep you need might be
more or less than others, but experts recommend adults get
seven to nine hours of sleep per night. Optimal sleep time
varies by age; for example, children and teenagers may need
more sleep than adults.
The daily recommended hours of sleep you need changes as you age.
Age Group |
Age |
Sleep Hours
per day |
Newborn |
0–3 months |
14–17 hours |
Infant |
4–12 months |
12–16 hours (including naps) |
Toddler |
1–2 years |
11–14 hours (including naps) |
Preschool |
3–5 years |
10–13 hours (including naps) |
School age |
6–12 years |
9–12 hours |
Teen |
13–17 years |
8–10 hours |
Adult |
18–60 years |
7 or more hours |
Adult |
61–64 years |
7–9 hours |
Adult |
65 years and older |
7–8 hours |
How common are sleep disorders?
Sleep disorders vary widely, each with its own symptoms and challenges. Insomnia, sleep
apnea, and narcolepsy are
among the most common. Knowing about these conditions is key for better
sleep and health.
Insomnia
Insomnia makes it hard to fall or stay asleep, even when you have enough
time. It leads to tiredness, mood swings, and poor performance. It can
be short-term or long-term, caused by stress, anxiety, or bad sleep
habits.
Sleep Apnea
Sleep apnea is a serious disorder where breathing stops many times
during sleep.
There are two main types:
Type
Description
Obstructive Sleep Apnea
(OSA) |
Caused by a blockage of the airway, usually when the soft
tissue in the back of the throat collapses during sleep. |
Central Sleep Apnea
(CSA) |
Occurs when the brain fails to signal the muscles to breathe
due to instability in the respiratory control center. |
Symptoms include loud snoring, gasping for air, and feeling very tired
during the day. Untreated, it can cause heart disease, stroke, and diabetes.
Narcolepsy
Narcolepsy affects the brain’s sleep-wake cycles. It causes extreme
daytime sleepiness, sudden sleep attacks, and cataplexy (muscle
loss due to strong emotions). Other symptoms include sleep paralysis and
hallucinations.
Other sleep disorders like restless
leg syndrome and parasomnias can
also affect sleep. Getting professional help is vital for diagnosis and treatment.
All Sleep Disorders
-
Abnormal Sleep Behavior Disorders
-
Bruxism
-
Central Sleep Apnea
-
Chronic Fatigue Syndrome
-
Circadian Rhythm Sleep Disorders
-
Excessive Sleepiness
-
Hypersomnia
-
Insomnia
-
Narcolepsy
-
Night Terrors
-
Non-24-Hour Sleep Wake Disorder
-
Obstructive Sleep Apnea
-
Parasomnias
-
Periodic Limb Movements Disorder
-
Rhythmic Movement Disorder
-
REM Sleep Behavior Disorder
-
Restless Leg Syndrome (RLS)
-
Shift Work Disorder
-
Sleepwalking
-
Sleep Apnea
-
Sleep-Related Breathing Disorders
-
Sleep-Related Movement Disorders
-
Sleep Paralysis
Health benefits of sleep
Sleep disorders can deeply affect our health and happiness. Untreated,
they can lead to chronic
diseases and mental
health issues. It’s important to understand how poor sleep
quality impacts our health.
Increased Risk of Chronic Diseases
People with sleep disorders face a higher risk of serious diseases. Lack
of sleep can lead to heart problems, like high blood pressure and heart
attacks. It also increases the chance of getting type 2 diabetes by
affecting how our body handles sugar.
Sleep Disorder
Associated Chronic Diseases
Insomnia |
Cardiovascular disease, diabetes, obesity |
Sleep Apnea |
Hypertension, heart disease, stroke |
Narcolepsy |
Obesity, depression, anxiety |
Mental Health Concerns
Sleep disorders can harm our mental
health too. Not getting enough sleep can lead to depression,
anxiety, and mood swings. The link between sleep and mental health goes
both ways. Mental health issues can make sleep problems worse, and sleep
disorders can worsen mental health.
Decreased Quality of Life
Sleep disorders affect more than just our health. They can make us feel
tired, irritable, and unable to focus. This can make everyday tasks
hard, hurt our relationships, and take away from enjoying life. Treating
sleep disorders can greatly improve our quality of life and make us feel
better.
By focusing on sleep health and getting the right treatment, we can
lower our risk of chronic diseases, boost our mental health, and live a
better life.
Sleep Hygiene Tips for Better Sleep Quality
Getting good sleep is key for your health and happiness. Healthy sleep
habits help you fall asleep fast and sleep well. Here are some tips to
make your sleep better:
First, make your bedroom a sleep haven. Your mattress and pillows should
be comfy. Keep it dark, quiet, and cool, around 60-67°F (15-19°C). Use
blackout curtains, earplugs, or a white noise machine if it’s too bright
or loud.
Go to bed and wake up at the same time every day. This helps your body
get into a sleep rhythm. Adults should aim for 7-9 hours of sleep each
night.
Have a calming bedtime routine to tell your body it’s time to sleep.
This could be a warm bath, reading, or soft music. Don’t watch TV or use
phones an hour before bed because the blue light can mess with your
sleep.
Sleep Hygiene Tip
Benefit
Maintain a cool, dark, and quiet bedroom |
Promotes relaxation and better sleep quality |
Stick to a consistent sleep
schedule |
Regulates the body’s internal clock for easier sleep |
Create a relaxing bedtime routine |
Signals the body to wind down for sleep |
Limit electronics before bed |
Reduces stimulation and blue light exposure |
Also, think about your day. Exercise is good, but do it a few hours
before bed. Avoid caffeine, alcohol, and big meals before bed. If you
can’t sleep in 20 minutes, get up and do something calm until you’re
tired.
By focusing on sleep
hygiene and making small changes, you can sleep better and feel
healthier. Remember,
better sleep leads to better days.
Symptoms of Sleep Disorders
Sleep disorders can show up in many ways, affecting sleep at night and
daily life. It’s important to know these signs to find and treat sleep
problems. Common symptoms include:
Difficulty Falling or Staying Asleep
People with insomnia find it hard to fall or stay asleep. They might lie
awake for hours or wake up a lot. This can make them feel tired and
upset.
Excessive Daytime Sleepiness
Feeling very sleepy during the day is a sign of sleep disorders like
sleep apnea and narcolepsy.
Even after a full night’s sleep, they might feel tired and struggle to
stay awake.
Irregular Breathing During Sleep
Sleep apnea causes pauses in breathing during sleep, often with loud
snoring. These issues can make it hard to sleep well and cause
headaches, dry mouth, and trouble focusing during the day.
Unusual Sleep Behaviors
Parasomnias include sleep disorders like sleepwalking and talking,
night terrors, and REM sleep behavior disorder. These behaviors can be
scary and dangerous for the person and their partner.
Sleep Disorder
Key Symptoms
Insomnia |
Difficulty falling asleep, staying asleep, or both; daytime
fatigue |
Sleep Apnea |
Irregular breathing during sleep, loud snoring, daytime
sleepiness |
Narcolepsy |
Excessive daytime sleepiness, sudden sleep attacks,
cataplexy |
Parasomnias |
Unusual behaviors during sleep (e.g., sleepwalking, sleep
talking) |
Hypersomnia |
Prolonged nighttime sleep, difficulty waking up, daytime
sleepiness |
If you often feel these symptoms, talk to a doctor. They can check if
you have a sleep disorder and suggest treatments to help you sleep
better and feel better overall.
How are sleep disorders diagnosed?
If you think you or a loved one might have a sleep disorder, getting
professional help is key. Sleep experts use different tools and methods
to check sleep patterns. They look for any issues that might be causing
sleep problems.
A sleep
study, or polysomnography,
is a common test. Patients spend the night in a sleep lab. There, their
brain waves, heart rate, and breathing are monitored. This test can find
many sleep disorders, like sleep apnea and narcolepsy.
Actigraphy is another tool used. It’s a small device worn on the
wrist. It tracks movement and sleep-wake cycles over time. This helps
spot sleep disruptions.
Sleep specialists also ask patients to keep sleep
logs. These logs track sleep patterns, daytime symptoms, and sleep
influencers. This info, along with sleep study and actigraphy data,
gives a full picture of sleep health.
If you’re having trouble sleeping, talk to a sleep disorder specialist.
The right diagnosis and treatment can
help you sleep better. This can improve your overall health and
well-being.
Risk Factors for Developing Sleep Disorders
Many factors can raise the chance of getting sleep disorders like
insomnia, sleep apnea, and circadian
rhythm disorders. Knowing these risk factors helps people prevent
them and get help when needed.
Age
As we get older, our sleep changes. This makes older adults more likely
to have sleep disorders. For example, insomnia is more common in older
people because of less melatonin and more sensitivity to noise.
Lifestyle Factors
Some lifestyle choices can hurt sleep
quality and raise the risk of sleep disorders. Working shifts,
irregular sleep, and too much screen time before bed mess with our
natural sleep rhythms. This can lead to sleep
deprivation and health problems.
Other lifestyle factors that may lead to sleep disorders include:
- Smoking
- Too much alcohol
- Not enough exercise
- Poor sleep habits
Medical Conditions
Some medical conditions can make sleep disorders more likely. For
example, people with obesity are more at risk for sleep apnea. This is a
disorder where breathing stops and starts during sleep. Other conditions
that can affect sleep include:
Medical Condition
Associated Sleep Disorder
Chronic pain |
Insomnia |
Gastroesophageal reflux disease (GERD) |
Sleep disturbances |
Mental health disorders (e.g., anxiety, depression) |
Insomnia, circadian
rhythm disorders |
Neurological disorders (e.g., Parkinson’s, Alzheimer’s) |
Sleep fragmentation, excessive daytime sleepiness |
By knowing the risk factors for sleep disorders, people can keep their
sleep healthy and deal with any medical issues. If you think you or a
loved one might have a sleep disorder, see a doctor for help.
Treatment Options for Sleep Disorders
There are many ways to manage sleep disorders and get better sleep. The
right treatment depends on the sleep disorder, like insomnia or sleep
apnea. Treatment plans usually mix lifestyle changes, medicines, and
therapy to tackle the root causes and symptoms.
Lifestyle Changes
Healthy lifestyle changes can greatly improve sleep and reduce sleep
disorder symptoms.
Some good changes include:
Lifestyle Change
Benefit
Maintaining a consistent sleep
schedule |
Helps regulate the body’s internal clock |
Creating a relaxing bedtime routine |
Promotes a calming transition to sleep |
Avoiding caffeine, alcohol, and nicotine before bed |
Reduces stimulating effects that can interfere with sleep |
Exercising regularly, but not close to bedtime |
Improves sleep
quality and duration |
Medications
Medicines can help treat certain sleep disorders. For insomnia, sedative-hypnotics can
help you fall and stay asleep. For narcolepsy, stimulants can
fight daytime sleepiness. People with sleep apnea often use CPAP devices
to keep airways open.
Cognitive-Behavioral Therapy
Cognitive-behavioral therapy for insomnia (CBT-I) is a top treatment for
sleep issues. It focuses on changing thoughts and habits that mess with
sleep. CBT-I helps you develop better sleep habits and ways to handle
sleep worries. It’s great for chronic insomnia and can lead to lasting
sleep improvements without needing medication all the time.
Prevention
Can sleep disorders be prevented?
You can’t prevent all types of sleep disorders, but you can
reduce your risk by practicing good sleeping habits (sleep
hygiene).
What should I avoid to get better sleep?
You should avoid the following three to four hours before
bedtime if you want to improve your sleep:
- Caffeinated drinks such as soda, tea and coffee
- Tobacco
- Alcohol
- Naps after 3 p.m.
- Chocolate
- Heavy meals
Prognosis
What can I expect if I have a sleep disorder?
Sleep disorders can affect your overall health. You may not
have the energy to do the things you want to do or even
complete your daily routine. You may miss out on special
moments or events because your sleep disorder prevents you
from being fully present. In addition, you may put yourself
and others at risk, especially if you drive or operate heavy
machinery and aren’t getting the rest you need to stay safe.
If you’re struggling to get quality sleep where you wake up
feeling refreshed, talk to a healthcare provider. Treatment
is available to manage many sleep disorders and get you back
to wellness.
How long do sleep disorders last?
There isn’t a specific time limit as to when a sleep
disorder will stop affecting you. You may be able to find a
treatment that makes you feel better within weeks to months.
Others may need to manage the condition throughout their
lifetime. Talk to your healthcare provider about your
specific outlook.
Living with sleep disorders
If you often find it hard to fall asleep or stay asleep, it’s time to
get help. Sleep disorders like insomnia, sleep apnea, and narcolepsy can
really hurt your life and health. They make it hard to enjoy your day
and feel good.
Think about seeing a doctor or sleep specialist if you have these
problems for more than a few weeks:
Sleep Disorder
Symptoms
Insomnia |
- Difficulty falling asleep
- Waking up frequently during the night
- Waking up too early and being unable to fall back asleep
- Feeling unrefreshed upon waking
|
Sleep Apnea |
- Loud snoring
- Gasping or choking sounds during sleep
- Morning headaches
- Excessive daytime sleepiness
|
Narcolepsy |
- Overwhelming daytime drowsiness
- Sudden sleep attacks
- Sleep paralysis
- Vivid hallucinations when falling asleep or waking up
|
A sleep specialist can do a detailed check-up. This might include a
sleep study. Don’t
let sleep disorders ruin your life. Getting help is the first step
to better sleep and health.
The Future of Sleep Disorder Research and Treatment
Researchers are finding new ways to diagnose and treat sleep disorders.
New technologies like wearable devices and mobile apps help track sleep.
These tools give doctors valuable data for better treatment plans.
Personalized medicine is becoming more common in sleep disorder research.
Doctors look at a person’s genes, lifestyle, and health history. This
way, treatments can be made just for each person, improving their
quality of life.
Scientists are working on new medicines and therapies for sleep
disorders. Current treatments work for many, but more options are
needed. They’re exploring new drug targets and non-drug treatments like
neurostimulation. This could lead to better sleep and health for those
with sleep disorders.
The future of sleep disorder research and
treatment looks bright. Advances in technology and personalized
medicine are making progress. As research continues,
those with sleep disorders can hope for better days. By focusing on
sleep disorder research and awareness, we can all get the rest we need.
FAQ's
Q: What are the most common types of sleep disorders?
A: Common sleep disorders include insomnia, sleep apnea, and
narcolepsy. Restless
leg syndrome and circadian rhythm disorders are also
common. These can affect sleep quality and daily life.
Q: What are the symptoms of sleep apnea?
A: Sleep apnea symptoms include loud snoring and gasping for
air. You might also feel very tired during the day. Morning
headaches and trouble focusing are other signs. Untreated,
it can cause serious health issues.
Q: How is insomnia diagnosed and treated?
A: Doctors use sleep history and logs to diagnose insomnia.
They might also do sleep
studies. Treatment includes lifestyle changes and
sometimes therapy or medication.
Q: What are parasomnias?
A: Parasomnias are sleep disorders that cause unusual
behaviors. This includes sleepwalking and talking. They can
be dangerous and often need medical help.
Q: How does sleep deprivation affect mental health?
A: Not getting enough sleep can harm your mental health. It
can lead to depression and anxiety. It’s key to get enough
sleep for your mental well-being.
Q: What lifestyle changes can improve sleep quality?
A: To sleep better, keep a regular sleep
schedule. Make your sleep area dark and comfy. Avoid
caffeine and alcohol at night. Exercise regularly and try relaxation
techniques.
Q: When should I seek professional help for a sleep disorder?
A: If you have trouble sleeping or feel very tired, see a
doctor. They can help you find the right treatment. A sleep
specialist can give you a proper diagnosis and plan.
One Final Note..
Sleep disorders affect your quality of life. They can disrupt your
thinking, school or work performance, mental health and physical
health. Common sleep disorders prevent you from getting the restful,
deep sleep you need to function at your best. If you’re struggling
with your sleep, don’t hesitate to see a healthcare provider. Your
health and, therefore, quality of life depends on good sleep.
Practice good sleep hygiene and follow your healthcare provider’s
instructions to feel better sooner. Not getting a good night’s sleep can leave most people
tired, irritable, and cranky. Not sleeping well for several
days on end can have more serious consequences as it can
affect your physical and mental health, work, relationships,
and ability to function. If you suspect you or a loved one might have a sleeping
disorder, it’s important to visit a healthcare provider for
a diagnosis and treatment. Your primary care provider can
refer you to a sleep specialist, if needed. There are
treatment options that can help.
Sleep Resources
Several organizations offer
information and resources about
sleep and sleep health.
Some of
these organizations and their
resources are described below.
American Academy of Sleep Medicine
The American
Academy of Sleep Medicine (AASM) is a professional society
for medical professionals and researchers who work to improve
sleep health.
Resources include publicly available sleep education tools for
patients, sleep medicine toolkits, clinical practice guidelines,
and consensus statements for medical professionals. For members
only, resources include trainings and webinars, continuing
education certifications, and professional development
opportunities. National Center on Sleep Disorders Research
The National
Center on Sleep Disorders Research (NCSDR) is
a federal center in the National Heart, Lung, and Blood
Institute, National Institutes of Health that supports research
and education related to sleep disorders and the promotion of
sleep health.
Patient resources include guides to healthy sleep, information
about sleep deficiency, and videos on sleep disorders. For
health care provides, resources include sleep publications and
funding opportunities for sleep and sleep disorder research. National Sleep Foundation
The National
Sleep Foundation (NSF) is
a nonprofit organization dedicated to improving health and
well-being through sleep education and advocacy.
Resources include easy-to-follow tips for healthier sleep, blog
articles related to sleep health, and educational campaigns for
the general public. For health care providers, resources include
guidelines and recommendations for sleep health, research
publications on various aspects of sleep health, and research
tools. National Highway
Traffic Safety Administration
The National
Highway Traffic Safety Administration (NHTSA) is
a federal agency in the U.S. Department of Transportation
dedicated to preventing injuries from road traffic crashes
through education, research, safety standards, and enforcement.
Resources include information about drowsy driving, helpful tips
to avoid falling asleep while driving, and data on car crashes
and deaths from drowsy driving. Sleep Education
Sleep Education is
a webpage from the American Academy of Sleep Medicine (AASM).
Resources include easy-to-understand information about sleep,
sleep disorders, and treatment options for parents, educators,
patients, and students. Sleep Research
Society
The Sleep
Research Society (SRS) is
a scientific organization of sleep researchers who study and
teach others about the science of sleep.
Resources include publicly available podcasts on the latest
sleep research and publications on various sleep and health
topics. For members only, resources include educational webinars
and courses, annual training seminars, and professional
development opportunities. Information on participating in clinical
research on sleep
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