What is Sleep Disorders?

Sleep Disorders involve problems with the quality, timing and amount of sleep. These issues can lead to daytime distress and impair your ability to function. Sleep disorders often occur alongside other medical or mental health conditions, such as depression, anxiety, or cognitive disorders. The most common sleep disorder is insomnia, but other types include obstructive sleep apnea, parasominas, narcolepsy, and restless leg syndrome. Sleep problems are closely linked to both physical and emotional issues. They can contribute to mental health conditions or make them worse and can also be a symptom of these conditions. About one-third of adults experience insomnia symptoms, and 4-22% meet the criteria for insomnia disorder.

The Importance of Sleep

Sleep is a basic human need and is crucial for your physical and mental health. There are two types of sleep that usually occur in a pattern of three-to-five cycles per night:

• Rapid eye movement (REM) sleep: This is when most dreaming happens.
• Non-REM sleep: This has three phases, including the deepest sleep.

When you sleep is also important. Your body operates on a 24-hour cycle known as the circadian rhythm, which helps regulate when you feel sleepy and awake.

The amount of sleep you need varies with age and individual needs. Most adults need about seven to nine hours of restful sleep each night, preferably with consistent sleep and wake times. However, many people do not get enough sleep. One-third of adults report usually getting less than the recommended amount of sleep, and only about 30% of high school students get at least eight hours on an average school night. An estimated 34% of people report their sleep quality as “poor” or “only fair.” Over 50 million people have chronic sleep disorders.

Consequences of Lack of Sleep and Coexisting Conditions

Sleep is essential for proper brain function. Not getting enough sleep or experiencing poor quality sleep can have many negative effects. Common issues include fatigue, decreased energy, irritability, and problems focusing. Your ability to make decisions and your mood can also be affected. Sleep problems often coexist with depression or anxiety, and they can worsen each other.

Both lack of sleep and too much sleep are linked to many chronic health problems, such as heart disease, diabetes, and obesity. Sleep disturbances can also be a warning sign for other medical and neurological problems, such as congestive heart failure, osteoarthritis, and Parkinson’s disease.

Understanding and addressing sleep disorders is important for maintaining overall health and well-being.

Types

What causes sleep disorders?

The symptoms of sleep disorders depend on the specific disorder. Some signs that you may have a sleep disorder include that:

• You regularly take more than 30 minutes each night to fall asleep
• You regularly wake up several times each night and then have trouble falling back to sleep, or you wake up too early in the morning
• You often feel sleepy during the day, take frequent naps, or fall asleep at the wrong times during the day
• Your bed partner says that when you sleep, you snore loudly, snort, gasp, make choking sounds, or stop breathing for short periods
• You have creeping, tingling, or crawling feelings in your legs or arms that are relieved by moving or massaging them, especially in the evening and when trying to fall asleep
• Your bed partner notices that your legs or arms jerk often during sleep
• You have vivid, dreamlike experiences while falling asleep or dozing
• You have episodes of sudden muscle weakness when you are angry or fearful, or when you laugh
• You feel as though you cannot move when you first wake up

Tips

• Stick to a Schedule,  Go to bed and wake up at the same time every day, even on weekends.
• Create a Relaxing Routine, Wind down with calming activities before bed, like reading or taking a warm bath.
• Limit Screen Time, Avoid using phones, tablets, or computers at least an hour before sleep.
• Watch Your Diet, Avoid caffeine, heavy meals, and alcohol close to bedtime.
• Exercise Regularly, Engage in physical activity during the day, but avoid vigorous exercise before bed.
• Make Your Sleep Environment Comfortable, Keep your bedroom cool, dark, and quiet.
• Avoid Naps, If possible, limit daytime naps to avoid disrupting your nighttime sleep.
• Manage Stress, Practice relaxation techniques like deep breathing or meditation to reduce stress.
• Seek Sunlight, Get some natural light during the day to help regulate your sleep-wake cycle.
• If sleep problems persist, talk to a healthcare provider for professional advice.