Types of Sleeps Disorders
Insomnia
Insomnia--difficulty falling or staying asleep-- is a common sleep problem and can be caused by a wide variety of things from chronic pain to asthma to psychiatric conditions. Insomnia can be treated by improving sleep hygiene; however, if the insomnia is not helped by this alone, talk to your doctor or therapist about cognitive behavioral therapy (CBT) for insomnia and/or medication.
Additionally, insomnia could be a symptom of an underlying physical or psychological condition so it is important to talk to a doctor if symptoms persist.
Sleep Apnea
Sleep apnea is closely related to insomnia. Sleep apnea occurs when the airway becomes partially or entirely constricted during sleep, causing the individual to wake repeatedly during the night due to the drop in oxygen levels.
If you experience sleep apnea, you should discuss this with your doctor or a sleep specialist.
Narcolepsy
Narcolepsy is rare neurological disorder affecting 1 in every 2,000 people. The common symptoms of narcolepsy include excessive daytime sleepiness, sleep paralysis and hallucinations, intense dreaming, and muscle weakness or cataplexy. Narcolepsy is also associated with higher risk of obesity and developing depression. Narcolepsy can be treated with medication and practicing healthy sleep habits.
Circadian Rhythm Disorders
This category refers to sleep disorders in which the individual's sleep patterns do not follow a normal sleep-wake cycle, such as Delayed Sleep-Wake Phase or Irregular Sleep-Wake Rhythm. For more information on these disorders, click here.
Periodic Limb Movement Disorder (PLMD)
PLMD is characterized by repetitive body movements, typically in the legs, that occur every 20-40 seconds during sleep. They often cluster into episodes. PLMD can contribute to insomnia or daytime tiredness. Additionally, this can be a symptom of another medical condition, such as diabetes or anemia. Treatment typically involves medication and is only necessary if it is causing excessive daytime fatigue, insomnia, or is accompanied by Restless Leg Syndrome (RLS).
REM Sleep Behavior Disorder (RBD)
RBD causes an individual to act out their dreams, engaging in talking, shouting, walking, or other activities associated with waking. This can potentially cause injury to the individuals and others. It is typically treated with medication.
Improving Sleep Hygiene
Sleep hygiene is an important factor in mental health, managing mental illness, and managing sleep disorders. Some ways to improve your sleep hygiene include:
- Save your bed for sleeping. Refrain from using your bed for relaxing, working, reading, or other activities.
- Wait to go to bed until you are tired. If you have trouble falling asleep, it may worsen your condition to lay in bed awake for long periods of time. Instead, wait until you are tired to go to bed.
- Exercise. Difficulty with sleep can be a sign that you aren't getting enough exercise during the day.
- Shut off the screens. Put away your laptop, phone, and other devices at least one hour before going to bed.
- Develop a nighttime routine. A routine helps tell your brain when it's time to go to bed. A routine such as showering, journalling, reading, or praying before bed can help you fall asleep more quickly.
- Investigate the causes of insomnia. If you struggle to fall asleep, it can help to consider why that might be. Insomnia caused by worrying, depression, and chronic pain will all require different treatment. If your sleep problems are causing significant impairment, talk to a doctor, sleep specialist, and/or therapist.
- Invest in a quality pillow and mattress.