Sleep disturbances affect nearly everyone at some point. They occur when you have problems falling asleep, staying asleep, or getting quality sleep. Common sleep disturbances include:
- Insomnia - difficulty falling or staying asleep
- Sleep apnea - breathing interruptions during sleep
- Restless leg syndrome - unpleasant sensations and urge to move legs
- Circadian rhythm disorders - mismatch between sleep pattern and external cycle
What causes sleep disturbances? There are often multiple factors involved:
- Stress or anxiety
- Underlying health issues - thyroid, asthma, heartburn, etc.
- Medications
- Poor sleep habits - inconsistent bedtimes, using electronics before bed, uncomfortable sleep environment
The effects of poor sleep go beyond feeling tired. Sleep disturbances can negatively impact:
- Mood and emotional state
- Cognition and concentration
- Immune system functioning
- Risk for chronic diseases
So what can you do? The key is identifying and addressing the underlying cause(s).
Lifestyle changes are the first-line treatment before considering sleep medications.
Lifestyle Tips for Better Sleep
- Establish a regular sleep-wake schedule
- Limit light exposure in evening
- Avoid stimulants (caffeine, nicotine) before bed
- Exercise regularly, but not too close to bedtime
- Create an optimal sleep environment - cool, dark and quiet
- Manage stress through yoga, meditation, etc.
- Avoid large meals before bedtime
If you continue having sleep problems despite lifestyle changes, consult your doctor or a sleep specialist. They can check for underlying issues and determine if other treatments may help like:
- Cognitive behavioral therapy
- Light therapy
- Medications
- Sleep studies to diagnose issues like sleep apnea