Sleep Disorders: Common Types, Signs, and What You Can Do

Struggling to sleep? You're not alone. Sleep disorders cover a range of problems that stop you from falling asleep, staying asleep, or getting restful sleep. Knowing the signs and simple fixes can save you weeks of tired mornings. Below are clear, practical steps and when to seek professional help.

Common sleep disorders and signs

Insomnia: Trouble falling asleep, waking up during the night, or waking too early and not being able to get back to sleep. If this happens most nights for weeks and affects your day, it’s likely insomnia.

Sleep apnea: Loud snoring, choking or gasping during sleep, and heavy daytime sleepiness are red flags. Obstructive sleep apnea happens when your airway collapses during sleep. It raises risk for high blood pressure and heart problems if untreated.

Restless legs syndrome (RLS): An urge to move your legs, often with creepy-crawly sensations. Symptoms get worse at night and make falling asleep hard.

Shift work and circadian rhythm disorders: If you work nights or have inconsistent hours, your internal clock may be out of sync. You might fall asleep at odd times or be wide awake when you want to sleep.

Practical steps to sleep better and when to get help

Start with sleep hygiene. Keep a consistent bedtime and wake time, even on weekends. Make your bedroom cool, dark, and quiet. Limit screens and bright lights at least 60 minutes before bed. Avoid caffeine after early afternoon and skip heavy meals close to bedtime.

Build a wind-down routine: a short walk, light stretching, reading a book, or a warm shower can help your brain switch to sleep mode. Try fixed relaxation techniques—deep breathing or progressive muscle relaxation—for 10 minutes before bed.

Use behavioral approaches first. Cognitive Behavioral Therapy for Insomnia (CBT-I) works better long-term than sleep pills for chronic insomnia. A trained therapist helps you change unhelpful thoughts and habits around sleep.

When to see a doctor: If you snore loudly with gasping, fall asleep during daily tasks, have frequent awakenings, or your sleep issues last more than a month despite trying basics. Your doctor may recommend a sleep study (polysomnography) or refer you to a sleep specialist.

Treatments vary: CPAP or oral devices help sleep apnea. Medications can be short-term for severe insomnia, and melatonin or light therapy can help circadian rhythm problems. For RLS, certain medications and iron checks may be needed.

Small changes add up. Track your sleep for a week—note bedtime, wake time, naps, caffeine, and mood. This log helps your doctor give specific advice. Sleep affects mood, focus, and heart health, so don’t ignore chronic problems. With the right steps, most people see real improvement within weeks.