🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 121 (from laksa162)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa121.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/wellness/sleep/sleep-disorders-and-problems\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/wellness/sleep/sleep-disorders-and-problems\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-disorders-and-problems","crawl_time":1775470976,"first_indexed_time":1716765590,"http_code":200,"src_unparsed":"org,helpguide!www,\/wellness\/sleep\/sleep-disorders-and-problems s443","src_root_hash":"10679577116146527521","history_drop_reason":null,"meta_title":"Sleep Disorders and Problems: Types, Causes, Treatment","meta_descriptions":["Struggling with sleep problems, such as insomnia or daytime sleepiness? Here's how to recognize the symptoms and causes and get the help you need."],"attrs_boilerpipe_text":"What is a sleep disorder?\nA sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. Many of us\noccasionally\nexperience difficulties sleeping. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine. However, if you\nregularly\n have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder.\nSleep disorders cause more than just daytime sleepiness. They can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress. Ignoring sleep problems and disorders can lead to weight gain, car accidents, impaired job performance, memory problems, and strained relationships. If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is a necessity, not a luxury.\nFrequently having trouble sleeping can be a frustrating and debilitating experience. You sleep badly at night, which leaves you feeling dead-tired in the morning and whatever energy you have quickly drains throughout the day. But then, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again. But you don’t have to live with a sleeping problem. There are many things you can do to identify the underlying causes of your sleep disorder and improve your sleep, health, and quality of life.\nSigns and symptoms of a sleep disorder\nEveryone experiences occasional sleeping problems, so how can you tell whether your difficulty is just a minor, passing annoyance or a sign of a more serious sleep disorder or \nunderlying medical condition\n?\nStart by scrutinizing your symptoms, looking especially for the telltale daytime signs of\nsleep deprivation\n.\nIs it a sleep disorder?\nDo you:\nFeel irritable or sleepy during the day?\nHave difficulty staying awake when sitting still, watching television or reading?\nFall asleep or feel very tired while driving?\nHave difficulty concentrating?\nOften get told by others that you look tired?\nReact slowly?\nHave trouble controlling your emotions?\nFeel like you have to take a nap almost every day?\nRequire caffeinated beverages to keep yourself going?\nIf you are experiencing\nany\nof the above symptoms on a regular basis, you may be dealing with a sleep disorder. The more you answered “yes”, the more likely it is that you have a sleep disorder.\nSpeak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\nTake Assessment\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.\nLearn more\nTypes of common sleep disorders\nInsomnia\nInsomnia\n, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.\nWhatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.\nSleep apnea\nSleep apnea\nis a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you’ll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity. Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away and learn how to help yourself.\nRestless legs syndrome (RLS)\nRestless legs syndrome (RLS)\nis a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including self-help remedies you can use at home.\nNarcolepsy\nNarcolepsy\nis a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a combination of treatments can help control symptoms and enable you to enjoy many normal activities.\nParasomnias\nParasomnias\nare types of sleep disorders that involve unusual and unwanted behaviors, movements, or experiences while you’re asleep. They include well-known conditions such as sleep talking, sleepwalking,  and frequent nightmares, as well as lesser-known issues like sexsomnia, night terrors in adults, and\nsleep paralysis\n.\nCircadian rhythm sleep disorders\nWe all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our\ncircadian rhythms\n. Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When the sun comes up in the morning, the brain tells the body that it’s time to wake up.\nWhen your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety of sleeping problems and sleep disorders, as well as depression, bipolar disorder, and \nseasonal affective disorder\n(the winter blues).\nShift work sleep disorder\nShift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake.\nWhile some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury.\n[Read: Sleep Deprivation: Symptoms, Causes, and Effects]\nTo reduce the impact of shift work on your sleep:\nTake regular breaks and minimize the frequency of shift changes.\nWhen changing shifts, request a shift that’s later, rather than earlier as it’s easier to adjust forward in time, rather than backward.\nNaturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it’s time to sleep. Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom.\nConsider taking \nmelatonin\nwhen it’s time for you to sleep.\nDelayed sleep phase disorder\nDelayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people. This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job.\nPeople with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m., no matter how hard they try.\nWhen allowed to keep their own hours (such as during a school break or vacation), they fall into a regular sleep schedule.\nDelayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it.\nFor those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with your doctor or a local sleep clinic.\nJet lag\nJet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west.\nIn general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days.\nTracking your symptoms\nThe first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns.\nKeep a sleep diary\nA sleep diary can pinpoint day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor.\nYour sleep diary should include:\nWhat time you went to bed and woke up.\nTotal sleep hours and perceived quality of your sleep.\nA record of time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example).\nTypes and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption.\nYour feelings and moods before bed (happy, sad, stressed, anxious).\nAny drugs or medications taken, including dose and time of consumption.\nThe details can be important, revealing how certain behaviors can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night.\nDownload or print HelpGuide’s sleep diary (PDF)\n.\nSelf-help for sleep disorders\nWhile some sleep disorders may require a visit to the doctor, \nyou can improve many sleeping problems on your own\n.\nManage your daytime habits.\nRegardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term.\nImprove your sleep environment\n. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. A different mattress firmness, a new pillow, or foam topper could help. The incline of an adjustable bed may offer some relief from snoring or sleep apnea.\nDevelop a relaxing bedtime routine\nto prepare your mind and body for sleep. Avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind. Turn off screens at least one hour before bedtime.\nGet back to sleep when you wake up at night.\nWhether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve.\nWhen to call a doctor\nIf you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if:\nYour main sleep problem is daytime sleepiness and self-help hasn’t improved your symptoms.\nYou or your bed partner gasps, chokes, or stops breathing during sleep.\nYou sometimes fall asleep at inappropriate times, such as while talking, walking, or eating.\nProvide your doctor with as much supporting information as possible, including information from your sleep diary.\nWhat to expect at a sleep clinic or center\nA specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly.\nThe sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home.\nFind a sleep center\nIn the U.S.\nUse the\nsleep center locator\n to find a sleep center near you. (American Academy of Sleep Medicine)\nIn the UK\nFind \nsleep clinics, centres, and specialists\n. (UK Health Centre)\nIn Canada\nFind a \nsleep clinic or treatment provider\n. (Canada Sleep Society)\nIn Australia\nFind a \nlist of sleep clinics\n. (Sleep Disorders Australia)\nMore Information\nSleep-Wake Disorders. (2013). In\nDiagnostic and Statistical Manual of Mental Disorders\n. American Psychiatric Association.\nLink\nBlume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood.\nSomnologie\n, 23(3), 147–156.\nLink\nJet Lag | Travelers’ Health | CDC\n. (n.d.). Retrieved April 24, 2022, from\nLink\nNarcolepsy | National Institute of Neurological Disorders and Stroke\n. (n.d.). Retrieved April 24, 2022, from\nLink\nNesbitt, A. D. (2018). Delayed sleep-wake phase disorder.\nJournal of Thoracic Disease\n, 10(S1), S103–S111.\nLink\nRestless Legs Syndrome Fact Sheet | National Institute of Neurological Disorders and Stroke\n. (n.d.). Retrieved April 24, 2022, from\nLink\nSchwartz, J. R. L., & Roth, T. (2006). Shift Work Sleep Disorder: Burden of Illness and Approaches to Management.\nDrugs\n, 66(18), 2357–2370.\nLink\nSleep Apnea | MedlinePlus\n. (n.d.). Retrieved April 24, 2022, from\nLink","attrs_markdown":"[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Group-13075.svg)](https:\/\/www.helpguide.org\/)\n\n- [Español](https:\/\/www.helpguide.org\/es\/sueno\/trastornos-y-problemas-del-sueno-tipos-causas-tratamiento)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n  - [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n  - [Jeanne Segal, Ph.D.](https:\/\/www.helpguide.org\/about-us\/jeanne-segal)\n  - [Advisory Council](https:\/\/www.helpguide.org\/professional-advisory-council)\n  - [Contact Us](https:\/\/www.helpguide.org\/contact-us)\n- [Resources](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-disorders-and-problems)\n  - [Harvard Health Partnership](https:\/\/www.helpguide.org\/harvard)\n  - [Audio Meditations](https:\/\/www.helpguide.org\/mental-health\/meditation)\n  - [Newsletter](https:\/\/www.helpguide.org\/newsletter)\n  - [Helplines](https:\/\/www.helpguide.org\/find-help)\n\n[Donate](https:\/\/give.helpguide.org\/give\/581002\/#!\/donation\/checkout)\n\n[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Logo-3.svg)](https:\/\/www.helpguide.org\/)\n\n[Donate](https:\/\/give.helpguide.org\/give\/581002\/#!\/donation\/checkout)\n\n- [Parasomnias: Types, Causes, and Symptoms](https:\/\/www.helpguide.org\/wellness\/sleep\/parasomnias-types-causes-and-symptoms)\n- [Sleep Paralysis: Causes, Symptoms, and Treatment](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-paralysis-causes-symptoms-and-treatment)\n- [Can’t Sleep? Insomnia Causes, Symptoms, and What You Can Do About it](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n- [Sleep and Mental Health](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-and-mental-health)\n- [How Sleeping Positions Can Affect Sleep Quality](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-positions-and-sleep-quality)\n- [The Connection Between Sleep and ADHD](https:\/\/www.helpguide.org\/wellness\/sleep\/adhd-and-sleep)\n- [Sleep Statistics](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-statistics)\n- [Sleep Deprivation: Symptoms, Causes, and Effects](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-deprivation)\n- [Online Therapy: Is it Right for You?](https:\/\/www.helpguide.org\/?p=130493)\n\n- [Mental Health](https:\/\/www.helpguide.org\/mental-health)\n  [Mental Health](https:\/\/www.helpguide.org\/mental-health)\n  \n  - [ADHD](https:\/\/www.helpguide.org\/mental-health\/adhd)\n  - [Addiction](https:\/\/www.helpguide.org\/mental-health\/addiction)\n  - [Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n  - [Bipolar Disorder](https:\/\/www.helpguide.org\/mental-health\/bipolar-disorder)\n  - [Depression](https:\/\/www.helpguide.org\/mental-health\/depression)\n  - [Eating Disorders](https:\/\/www.helpguide.org\/mental-health\/eating-disorders)\n  - [Grief & Loss](https:\/\/www.helpguide.org\/mental-health\/grief)\n  \n  - [Personality Disorders](https:\/\/www.helpguide.org\/mental-health\/personality-disorders)\n  - [PTSD & Trauma](https:\/\/www.helpguide.org\/mental-health\/ptsd-trauma)\n  - [Schizophrenia](https:\/\/www.helpguide.org\/mental-health\/schizophrenia)\n  - [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n  - [Suicide & Self-Harm](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm)\n  - [Treatment](https:\/\/www.helpguide.org\/mental-health\/treatment)\n  \n  Featured\n  \n  [Coping with Depression](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n  \n  Tips for overcoming depression one step at a time\n  \n  [![A woman in an orange dress strolls gracefully along a scenic path surrounded by greenery as she is coping with depression.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Coping-with-Depression-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n  \n  [The Best Online Therapy Platforms](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy)\n  \n  HelpGuide’s reviews of the best services\n  \n  [![Abstract illustration of a woman sitting on the floor, a hand reaching out to her from a computer screen, symbolizing the best online therapy services.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/08\/Online-Therapy-384x384.png)](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy)\n- [Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n  [Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n  \n  - [Exercise & Fitness](https:\/\/www.helpguide.org\/wellness\/fitness)\n  - [Nutrition](https:\/\/www.helpguide.org\/wellness\/nutrition)\n  - [Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n  - [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n  - [Well-being & Happiness](https:\/\/www.helpguide.org\/mental-health\/wellbeing)\n  - [Pets](https:\/\/www.helpguide.org\/wellness\/pets)\n  \n  - [Weight Management](https:\/\/www.helpguide.org\/wellness\/weight-loss)\n  - [Work & Career](https:\/\/www.helpguide.org\/wellness\/career)\n  - [Illness & Disability](https:\/\/www.helpguide.org\/wellness\/health-conditions)\n  - [Heart Health](https:\/\/www.helpguide.org\/wellness\/heart-health)\n  - [Cancer](https:\/\/www.helpguide.org\/wellness\/cancer)\n  - [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n  \n  Featured\n  \n  [Stress Management](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  \n  How to reduce, prevent, and relieve stress\n  \n  [![A person calmly displays a colorful bunch of flowers in front of a lush green backdrop, suggesting successful stress management.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Stress-Management-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  \n  [Insomnia: What to Do When You Can't Sleep](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n  \n  The causes of insomnia, and what to do when you can’t sleep\n  \n  [![A woman in a denim shirt sits on a bed, looking out a window at city lights during the night.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Insomnia-384x256.jpeg)](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n- [Children & Family](https:\/\/www.helpguide.org\/family)\n  [Children & Family](https:\/\/www.helpguide.org\/family)\n  \n  - [Autism](https:\/\/www.helpguide.org\/mental-health\/autism)\n  - [Learning Disabilities](https:\/\/www.helpguide.org\/family\/learning-disabilities)\n  - [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n  \n  - [Parenting](https:\/\/www.helpguide.org\/family\/parenting)\n  - [Teen Issues](https:\/\/www.helpguide.org\/family\/young-adults)\n  \n  Featured\n  \n  [ADHD in Children](https:\/\/www.helpguide.org\/mental-health\/adhd\/adhd-in-children)\n  \n  What Attention Deficit Hyperactivity Disorder looks like in kids\n  \n  [![Two children wearing aviator goggles and hats glide on skateboards with arms outstretched, illustrating ADHD in children.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/ADHD-in-Children-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/adhd\/adhd-in-children)\n  \n  [Caregiver Stress and Caregiver Burnout](https:\/\/www.helpguide.org\/family\/caregiving\/caregiver-stress-and-burnout)\n  \n  Tips for regaining your energy, optimism, and hope\n  \n  [![Withered plant in a terracotta pot under harsh sunlight, representing caregiver burnout and depletion.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Caregiver-Burnout-384x256.jpeg)](https:\/\/www.helpguide.org\/family\/caregiving\/caregiver-stress-and-burnout)\n- [Relationships](https:\/\/www.helpguide.org\/relationships)\n  [Relationships](https:\/\/www.helpguide.org\/relationships)\n  \n  - [Communication](https:\/\/www.helpguide.org\/relationships\/communication)\n  - [Emotional Intelligence](https:\/\/www.helpguide.org\/mental-health\/emotional-intelligence)\n  - [Love & Friendship](https:\/\/www.helpguide.org\/relationships\/social-connection)\n  \n  - [Domestic Abuse](https:\/\/www.helpguide.org\/relationships\/domestic-abuse)\n  - [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n  \n  Featured\n  \n  [Setting Healthy Boundaries in Relationships](https:\/\/www.helpguide.org\/relationships\/social-connection\/setting-healthy-boundaries-in-relationships)\n  \n  Strengthen your connections and improve your self-esteem\n  \n  [![Two people stand either side of a red line, symbolizing setting boundaries in relationships.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2022\/07\/Boundaries-384x256.png)](https:\/\/www.helpguide.org\/relationships\/social-connection\/setting-healthy-boundaries-in-relationships)\n  \n  [Improving Emotional Intelligence (EQ)](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-eq)\n  \n  Boost your EQ to help find happiness and success\n  \n  [![Two small wooden figures each walk inside their own large, circular band, representing improving emotional intelligence.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Improving-Emotional-Intelligence-384x257.jpeg)](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-eq)\n- [Aging Well](https:\/\/www.helpguide.org\/aging)\n  [Aging Well](https:\/\/www.helpguide.org\/aging)\n  \n  - [Healthy Aging](https:\/\/www.helpguide.org\/aging\/healthy-aging)\n  - [Alzheimer’s Disease & Dementia](https:\/\/www.helpguide.org\/aging\/dementia)\n  \n  - [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n  - [End of Life](https:\/\/www.helpguide.org\/aging\/end-of-life)\n  \n  Featured\n  \n  [Depression in Older Adults](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-in-older-adults)\n  \n  Recognizing the signs and getting the right treatment\n  \n  [![A bush adorned with a contrast of orange and white flowers, showcasing the nature of depression in older adults](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Depression-in-Older-Adults-384x576.jpeg)](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-in-older-adults)\n  \n  [Aging Well](https:\/\/www.helpguide.org\/aging\/healthy-aging\/staying-healthy-as-you-age)\n  \n  Tips to staying healthy as you get older\n  \n  [![Low-angle shot looking up into the expansive, sun-drenched canopy of a large oak tree against a clear blue sky, representing aging well.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Aging-Well-384x256.jpeg)](https:\/\/www.helpguide.org\/aging\/healthy-aging\/staying-healthy-as-you-age)\n- [Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n  - [Depression Test](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [Mental Health](https:\/\/www.helpguide.org\/mental-health)\n- [Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n- [Children & Family](https:\/\/www.helpguide.org\/family)\n- [Relationships](https:\/\/www.helpguide.org\/relationships)\n- [Aging Well](https:\/\/www.helpguide.org\/aging)\n- [Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n- [Resources](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-disorders-and-problems)\n\n- [Español](https:\/\/www.helpguide.org\/es\/sueno\/trastornos-y-problemas-del-sueno-tipos-causas-tratamiento)\n\nReturn\n\n[Mental Health](https:\/\/www.helpguide.org\/mental-health)\n\n- [ADHD](https:\/\/www.helpguide.org\/mental-health\/adhd)\n- [Addiction](https:\/\/www.helpguide.org\/mental-health\/addiction)\n- [Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n- [Bipolar Disorder](https:\/\/www.helpguide.org\/mental-health\/bipolar-disorder)\n- [Depression](https:\/\/www.helpguide.org\/mental-health\/depression)\n- [Eating 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[Depression Test](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\nReturn\n\n[About Us](https:\/\/www.helpguide.org\/about-us)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n- [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n- [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n\nReturn\n\n[Resources](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-disorders-and-problems)\n\n- [Harvard Health Partnership](https:\/\/www.helpguide.org\/harvard)\n- [Audio Meditations](https:\/\/www.helpguide.org\/mental-health\/meditation)\n- [Newsletter](https:\/\/www.helpguide.org\/newsletter)\n- [Helplines](https:\/\/www.helpguide.org\/find-help)\n\nWhat is a sleep disorder?\n\n- What is a sleep disorder?\n- Signs and symptoms of a sleep disorder\n- Types of common sleep disorders\n- Circadian rhythm sleep disorders\n- Tracking your symptoms\n- Self-help for sleep disorders\n- When to call a doctor\n\n[Home](https:\/\/www.helpguide.org\/) [Choose a Therapist](https:\/\/www.helpguide.org\/)\n\n### Choose a Therapist\nThis therapist directory is offered in partnership with BetterHelp. If you sign up for therapy after clicking through from this site, HelpGuide will earn a commission. This helps us continue our nonprofit mission and continue to be there as a free mental health resource for everyone.\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\nIf you're a BetterHelp therapist with questions about your directory listing, please contact [therapists@betterhelp.com](mailto:therapists@betterhelp.com)\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\n[Are You Feeling Suicidal? How to Cope with Thoughts of Suicide](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm\/are-you-feeling-suicidal)\n\n[![depression-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/depression-helpline.svg) Coping with depression Tips for overcoming depression one step at a time](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n\n[![generalized-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/generalized-helpline.svg) Generalized Anxiety Disorder Symptoms, treatment, and self-help for chronic anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n# Sleep Disorders and ProblemsTypes, Causes, and Treatment\nLast updated on February 18, 2026\n\nSleep disorders such as insomnia, restless legs syndrome, and sleep apnea can impact your sleep at night and how you feel during the day. Recognizing the symptoms of a sleep problem is the first step to getting help.\n\n![Silhouette of a person with long hair looking at a small, bright moon in a dark blue twilight sky.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Sleep-Disorders-1200x675.jpeg)\n\nBy  [Melinda Smith, M.A.](https:\/\/www.helpguide.org\/bio\/melinda-smith-ma) and [Lawrence Robinson](https:\/\/www.helpguide.org\/bio\/lawrence-robinson)\n\n- What is a sleep disorder?\n- Signs and symptoms of a sleep disorder\n- Types of common sleep disorders\n- Circadian rhythm sleep disorders\n- Tracking your symptoms\n- Self-help for sleep disorders\n- When to call a doctor\n\n## What is a sleep disorder?\nA sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. Many of us **occasionally** experience difficulties sleeping. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine. However, if you **regularly** have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder.\n\nSleep disorders cause more than just daytime sleepiness. They can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress. Ignoring sleep problems and disorders can lead to weight gain, car accidents, impaired job performance, memory problems, and strained relationships. If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is a necessity, not a luxury.\n\nFrequently having trouble sleeping can be a frustrating and debilitating experience. You sleep badly at night, which leaves you feeling dead-tired in the morning and whatever energy you have quickly drains throughout the day. But then, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again. But you don’t have to live with a sleeping problem. There are many things you can do to identify the underlying causes of your sleep disorder and improve your sleep, health, and quality of life.\n\n## Signs and symptoms of a sleep disorder\nEveryone experiences occasional sleeping problems, so how can you tell whether your difficulty is just a minor, passing annoyance or a sign of a more serious sleep disorder or [underlying medical condition](https:\/\/www.helpguide.org\/wellness\/sleep\/medical-causes-of-sleep-problems)?\n\nStart by scrutinizing your symptoms, looking especially for the telltale daytime signs of [sleep deprivation](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-deprivation).\n\n### Is it a sleep disorder?\nDo you:\n\n- Feel irritable or sleepy during the day?\n- Have difficulty staying awake when sitting still, watching television or reading?\n- Fall asleep or feel very tired while driving?\n- Have difficulty concentrating?\n- Often get told by others that you look tired?\n- React slowly?\n- Have trouble controlling your emotions?\n- Feel like you have to take a nap almost every day?\n- Require caffeinated beverages to keep yourself going?\n\nIf you are experiencing **any** of the above symptoms on a regular basis, you may be dealing with a sleep disorder. The more you answered “yes”, the more likely it is that you have a sleep disorder.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&source=helpguide)\n\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n## Types of common sleep disorders\n### Insomnia\n[Insomnia](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures), the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.\n\nWhatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.\n\n### Sleep apnea\n[Sleep apnea](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-apnea) is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you’ll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity. Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away and learn how to help yourself.\n\n### Restless legs syndrome (RLS)\n[Restless legs syndrome (RLS)](https:\/\/www.helpguide.org\/wellness\/sleep\/restless-leg-syndrome-rls) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including self-help remedies you can use at home.\n\n### Narcolepsy\n[Narcolepsy](https:\/\/www.helpguide.org\/wellness\/sleep\/narcolepsy) is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a combination of treatments can help control symptoms and enable you to enjoy many normal activities.\n\n### Parasomnias\n[Parasomnias](https:\/\/www.helpguide.org\/wellness\/sleep\/parasomnias-types-causes-and-symptoms) are types of sleep disorders that involve unusual and unwanted behaviors, movements, or experiences while you’re asleep. They include well-known conditions such as sleep talking, sleepwalking, and frequent nightmares, as well as lesser-known issues like sexsomnia, night terrors in adults, and [sleep paralysis](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-paralysis-causes-symptoms-and-treatment).\n\n## Circadian rhythm sleep disorders\nWe all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our *circadian rhythms*. Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When the sun comes up in the morning, the brain tells the body that it’s time to wake up.\n\nWhen your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety of sleeping problems and sleep disorders, as well as depression, bipolar disorder, and [seasonal affective disorder](https:\/\/www.helpguide.org\/mental-health\/depression\/seasonal-affective-disorder-sad) (the winter blues).\n\n### Shift work sleep disorder\nShift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake.\n\nWhile some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury.\n\n[\\[Read: Sleep Deprivation: Symptoms, Causes, and Effects\\]](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-deprivation)\n\nTo reduce the impact of shift work on your sleep:\n\n- Take regular breaks and minimize the frequency of shift changes.\n- When changing shifts, request a shift that’s later, rather than earlier as it’s easier to adjust forward in time, rather than backward.\n- Naturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it’s time to sleep. Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom.\n- Consider taking [melatonin](https:\/\/www.helpguide.org\/wellness\/sleep\/sleeping-pills-and-natural-sleep-aids#herbal-dietary) when it’s time for you to sleep.\n### Delayed sleep phase disorder\nDelayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people. This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job.\n\n- People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m., no matter how hard they try.\n- When allowed to keep their own hours (such as during a school break or vacation), they fall into a regular sleep schedule.\n- Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it.\n- For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with your doctor or a local sleep clinic.\n### Jet lag\nJet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west.\n\nIn general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days.\n\n## Tracking your symptoms\nThe first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns.\n\n### Keep a sleep diary\nA sleep diary can pinpoint day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor.\n\nYour sleep diary should include:\n\n1. What time you went to bed and woke up.\n2. Total sleep hours and perceived quality of your sleep.\n3. A record of time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example).\n4. Types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption.\n5. Your feelings and moods before bed (happy, sad, stressed, anxious).\n6. Any drugs or medications taken, including dose and time of consumption.\n\nThe details can be important, revealing how certain behaviors can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night.\n\n[Download or print HelpGuide’s sleep diary (PDF)](https:\/\/www.helpguide.org\/wp-content\/uploads\/sleep-diary.pdf).\n\n## Self-help for sleep disorders\nWhile some sleep disorders may require a visit to the doctor, [you can improve many sleeping problems on your own](https:\/\/www.helpguide.org\/wellness\/sleep\/getting-better-sleep).\n\n**Manage your daytime habits.** Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term.\n\n**Improve your sleep environment**. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. A different mattress firmness, a new pillow, or foam topper could help. The incline of an adjustable bed may offer some relief from snoring or sleep apnea.\n\n**Develop a relaxing bedtime routine** to prepare your mind and body for sleep. Avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind. Turn off screens at least one hour before bedtime.\n\n**Get back to sleep when you wake up at night.** Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve.\n\n## When to call a doctor\nIf you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if:\n\n- Your main sleep problem is daytime sleepiness and self-help hasn’t improved your symptoms.\n- You or your bed partner gasps, chokes, or stops breathing during sleep.\n- You sometimes fall asleep at inappropriate times, such as while talking, walking, or eating.\n\nProvide your doctor with as much supporting information as possible, including information from your sleep diary.\n\n### What to expect at a sleep clinic or center\nA specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly.\n\nThe sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home.\n\n#### Find a sleep center\n- In the U.S.\n  Use the [sleep center locator](http:\/\/www.sleepeducation.org\/find-a-facility) to find a sleep center near you. (American Academy of Sleep Medicine)\n- In the UK\n  Find [sleep clinics, centres, and specialists](http:\/\/www.healthcentre.org.uk\/sleep-disorders\/find.html). (UK Health Centre)\n- In Canada\n  Find a [sleep clinic or treatment provider](https:\/\/css-scs.ca\/provider-map\/). (Canada Sleep Society)\n- In Australia\n  Find a [list of sleep clinics](https:\/\/www.sleepoz.org.au\/sleepclinics). (Sleep Disorders Australia)\n\n## More Information\nReferences\n\n1. Sleep-Wake Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.\n   [Link](https:\/\/doi.org\/10.1176\/appi.books.9780890425787.x12_Sleep-Wake_Disorders)\n2. Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. *Somnologie*, 23(3), 147–156.\n   [Link](https:\/\/doi.org\/10.1007\/s11818-019-00215-x)\n3. *Jet Lag \\| Travelers’ Health \\| CDC*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/wwwnc.cdc.gov\/travel\/page\/jet-lag)\n4. *Narcolepsy \\| National Institute of Neurological Disorders and Stroke*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/www.ninds.nih.gov\/health-information\/disorders\/narcolepsy)\n5. Nesbitt, A. D. (2018). Delayed sleep-wake phase disorder. *Journal of Thoracic Disease*, 10(S1), S103–S111.\n   [Link](https:\/\/doi.org\/10.21037\/jtd.2018.01.11)\n6. *Restless Legs Syndrome Fact Sheet \\| National Institute of Neurological Disorders and Stroke*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/www.ninds.nih.gov\/Disorders\/Patient-Caregiver-Education\/Fact-Sheets\/Restless-Legs-Syndrome-Fact-Sheet)\n7. Schwartz, J. R. L., & Roth, T. (2006). Shift Work Sleep Disorder: Burden of Illness and Approaches to Management. *Drugs*, 66(18), 2357–2370.\n   [Link](https:\/\/doi.org\/10.2165\/00003495-200666180-00007)\n8. *Sleep Apnea \\| MedlinePlus*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/medlineplus.gov\/sleepapnea.html)\n\n[Copy Link](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-disorders-and-problems)\n\nLink copied\\!\n\nShare\n\nPrint\n\nDownload PDF\n\n## More in Sleep\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Parasomnias](https:\/\/www.helpguide.org\/wellness\/sleep\/parasomnias-types-causes-and-symptoms)\nTypes, causes, and symptoms\n\n[![A man standing in front of a cloud-filled doorway.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/07\/Parasomnias-Types-Causes-And-Symptoms-384x256.jpg)](https:\/\/www.helpguide.org\/wellness\/sleep\/parasomnias-types-causes-and-symptoms)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Sleep Paralysis](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-paralysis-causes-symptoms-and-treatment)\nCauses, symptoms, and treatment of this parasomnia\n\n[![Person lying in bed under a yellow duvet, holding a white pillow over their head in a dimly lit room.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/07\/SleepParalysis-384x255.png)](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-paralysis-causes-symptoms-and-treatment)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Insomnia: What to Do When You Can't Sleep](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\nThe causes of insomnia, and what to do when you can’t sleep\n\n[![A woman in a denim shirt sits on a bed, looking out a window at city lights during the night.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Insomnia-384x256.jpeg)](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Sleep and Mental Health](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-and-mental-health)\nHow they’re closely connected\n\n[![A woman is seated rigidly on the edge of a bed after a restless night, staring at a window, illustrating the link between sleep and mental health.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/11\/Sleep-and-Mental-Health-384x256.png)](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-and-mental-health)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Sleeping Positions and Sleep Quality](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-positions-and-sleep-quality)\nHow sleep position can impact how well you rest\n\n[![A man and woman sleep side by side in a cosy, comfortable bed, illustrating how sleeping positions can affect sleep quality.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/10\/How-Sleeping-Positions-Can-Affect-Sleep-Quality-384x255.jpg)](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-positions-and-sleep-quality)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [The Connection Between Sleep and ADHD](https:\/\/www.helpguide.org\/wellness\/sleep\/adhd-and-sleep)\nHow sleep impacts ADHD\n\n[![A woman struggles to sleep in a cozy bed, surrounded by soft pillows and blankets, illustrating the connection between sleep and ADHD.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/09\/The-Connection-Between-Sleep-and-ADHD-384x258.jpg)](https:\/\/www.helpguide.org\/wellness\/sleep\/adhd-and-sleep)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Sleep Statistics](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-statistics)\nHow sleep impacts health and well-being\n\n[![Alarm clock resting on a bed side table](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/06\/Sleep-Statistics-384x256.jpeg)](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-statistics)\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Sleep Deprivation](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-deprivation)\nHow lack of sleep can damage your health\n\n[![Three white espresso and coffee cups with saucers in small, medium, and large sizes on a wooden shelf.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Sleep-Deprivation-384x256.jpeg)](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-deprivation)\n\nShare\n\nDownload PDF\n\n### More in Sleep\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Parasomnias](https:\/\/www.helpguide.org\/wellness\/sleep\/parasomnias-types-causes-and-symptoms)\nTypes, causes, and symptoms\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Sleep Paralysis](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-paralysis-causes-symptoms-and-treatment)\nCauses, symptoms, and treatment of this parasomnia\n\n[Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n\n### [Insomnia: What to Do When You Can't Sleep](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\nThe causes of insomnia, and what to do when you can’t sleep\n\n![](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/10\/therapy-sidebar-384x229-1.jpg)\n\n#### Professional therapy, done online\nBetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&aff_sub=sidebar%20&aff_sub2=sleep-disorders-and-problems&source=helpguide)\n\n[HelpGuide is user supported. We may earn a commission from links you follow.](https:\/\/www.helpguide.org\/affiliate-disclosure)\n\n## Help us *help others*\nMillions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.\n\n[Donate to HelpGuide.org today](https:\/\/give.helpguide.org\/give\/581002\/#!\/donation\/checkout)\n\n[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Group-13075.svg)](https:\/\/www.helpguide.org\/)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n  - [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n  - [Advisory Council](https:\/\/www.helpguide.org\/professional-advisory-council)\n\n- [Resources](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-disorders-and-problems)\n  - [Harvard Health](https:\/\/www.helpguide.org\/harvard)\n  - [Meditation](https:\/\/www.helpguide.org\/mental-health\/meditation)\n  - [Newsletter](https:\/\/www.helpguide.org\/newsletter)\n\n- [Get In Touch](https:\/\/www.helpguide.org\/contact-us)\n  - [Contact Us](https:\/\/www.helpguide.org\/contact-us)\n\n515 S Flower St Ste 1800  \n Los Angeles CA 90071\n\n[![Guidestar Platinum Transparency 2021](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/01\/candid-seal-platinum-2022-1.png)](https:\/\/www.guidestar.org\/profile\/45-4510670)   [![Great Nonprofits 2021 Top Rated](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/01\/Group-13103-1.png)](https:\/\/greatnonprofits.org\/org\/helpguide)   [![HONcode standard for trustworthy health information](https:\/\/www.helpguide.org\/wp-content\/uploads\/badge-2.png)](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-disorders-and-problems)\n\n##### Join Our Newsletter\nMental health and wellness tips, our latest guides, resources, and more.\n\n##### Mental Health Helplines\nAre you or someone you know in crisis? Find helplines and other resources around the world.\n\n[Get Help](https:\/\/www.helpguide.org\/find-help)\n\n©1999-2026 HelpGuide.org   \n All rights reserved. HELPGUIDE.ORG INTERNATIONAL is a tax-exempt 501(c)3 organization (ID \\#45-4510670). Our content does not constitute a medical or psychological consultation. See a certified medical or mental health professional for diagnosis. [Learn more](https:\/\/www.helpguide.org\/terms-of-use).\n\n- [Terms of Use](https:\/\/www.helpguide.org\/terms-of-use)\n- [Privacy Policy](https:\/\/www.helpguide.org\/privacy-policy)\n- [Cookies Policy](https:\/\/www.helpguide.org\/cookie-policy)\n- [Affiliate Policy](https:\/\/www.helpguide.org\/affiliate-disclosure)","attrs_readable_markdown":"## What is a sleep disorder?\nA sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. Many of us **occasionally** experience difficulties sleeping. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine. However, if you **regularly** have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder.\n\nSleep disorders cause more than just daytime sleepiness. They can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress. Ignoring sleep problems and disorders can lead to weight gain, car accidents, impaired job performance, memory problems, and strained relationships. If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is a necessity, not a luxury.\n\nFrequently having trouble sleeping can be a frustrating and debilitating experience. You sleep badly at night, which leaves you feeling dead-tired in the morning and whatever energy you have quickly drains throughout the day. But then, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again. But you don’t have to live with a sleeping problem. There are many things you can do to identify the underlying causes of your sleep disorder and improve your sleep, health, and quality of life.\n\n## Signs and symptoms of a sleep disorder\nEveryone experiences occasional sleeping problems, so how can you tell whether your difficulty is just a minor, passing annoyance or a sign of a more serious sleep disorder or [underlying medical condition](https:\/\/www.helpguide.org\/wellness\/sleep\/medical-causes-of-sleep-problems)?\n\nStart by scrutinizing your symptoms, looking especially for the telltale daytime signs of [sleep deprivation](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-deprivation).\n\n### Is it a sleep disorder?\nDo you:\n\n- Feel irritable or sleepy during the day?\n- Have difficulty staying awake when sitting still, watching television or reading?\n- Fall asleep or feel very tired while driving?\n- Have difficulty concentrating?\n- Often get told by others that you look tired?\n- React slowly?\n- Have trouble controlling your emotions?\n- Feel like you have to take a nap almost every day?\n- Require caffeinated beverages to keep yourself going?\n\nIf you are experiencing **any** of the above symptoms on a regular basis, you may be dealing with a sleep disorder. The more you answered “yes”, the more likely it is that you have a sleep disorder.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n## Types of common sleep disorders\n### Insomnia\n[Insomnia](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures), the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.\n\nWhatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.\n\n### Sleep apnea\n[Sleep apnea](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-apnea) is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you’ll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity. Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away and learn how to help yourself.\n\n### Restless legs syndrome (RLS)\n[Restless legs syndrome (RLS)](https:\/\/www.helpguide.org\/wellness\/sleep\/restless-leg-syndrome-rls) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including self-help remedies you can use at home.\n\n### Narcolepsy\n[Narcolepsy](https:\/\/www.helpguide.org\/wellness\/sleep\/narcolepsy) is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a combination of treatments can help control symptoms and enable you to enjoy many normal activities.\n\n### Parasomnias\n[Parasomnias](https:\/\/www.helpguide.org\/wellness\/sleep\/parasomnias-types-causes-and-symptoms) are types of sleep disorders that involve unusual and unwanted behaviors, movements, or experiences while you’re asleep. They include well-known conditions such as sleep talking, sleepwalking, and frequent nightmares, as well as lesser-known issues like sexsomnia, night terrors in adults, and [sleep paralysis](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-paralysis-causes-symptoms-and-treatment).\n\n## Circadian rhythm sleep disorders\nWe all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our *circadian rhythms*. Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When the sun comes up in the morning, the brain tells the body that it’s time to wake up.\n\nWhen your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety of sleeping problems and sleep disorders, as well as depression, bipolar disorder, and [seasonal affective disorder](https:\/\/www.helpguide.org\/mental-health\/depression\/seasonal-affective-disorder-sad) (the winter blues).\n\n### Shift work sleep disorder\nShift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake.\n\nWhile some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury.\n\n[\\[Read: Sleep Deprivation: Symptoms, Causes, and Effects\\]](https:\/\/www.helpguide.org\/wellness\/sleep\/sleep-deprivation)\n\nTo reduce the impact of shift work on your sleep:\n\n- Take regular breaks and minimize the frequency of shift changes.\n- When changing shifts, request a shift that’s later, rather than earlier as it’s easier to adjust forward in time, rather than backward.\n- Naturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it’s time to sleep. Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom.\n- Consider taking [melatonin](https:\/\/www.helpguide.org\/wellness\/sleep\/sleeping-pills-and-natural-sleep-aids#herbal-dietary) when it’s time for you to sleep.\n### Delayed sleep phase disorder\nDelayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people. This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job.\n\n- People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m., no matter how hard they try.\n- When allowed to keep their own hours (such as during a school break or vacation), they fall into a regular sleep schedule.\n- Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it.\n- For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with your doctor or a local sleep clinic.\n### Jet lag\nJet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west.\n\nIn general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days.\n\n## Tracking your symptoms\nThe first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns.\n\n### Keep a sleep diary\nA sleep diary can pinpoint day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor.\n\nYour sleep diary should include:\n\n1. What time you went to bed and woke up.\n2. Total sleep hours and perceived quality of your sleep.\n3. A record of time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example).\n4. Types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption.\n5. Your feelings and moods before bed (happy, sad, stressed, anxious).\n6. Any drugs or medications taken, including dose and time of consumption.\n\nThe details can be important, revealing how certain behaviors can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night.\n\n[Download or print HelpGuide’s sleep diary (PDF)](https:\/\/www.helpguide.org\/wp-content\/uploads\/sleep-diary.pdf).\n\n## Self-help for sleep disorders\nWhile some sleep disorders may require a visit to the doctor, [you can improve many sleeping problems on your own](https:\/\/www.helpguide.org\/wellness\/sleep\/getting-better-sleep).\n\n**Manage your daytime habits.** Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term.\n\n**Improve your sleep environment**. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. A different mattress firmness, a new pillow, or foam topper could help. The incline of an adjustable bed may offer some relief from snoring or sleep apnea.\n\n**Develop a relaxing bedtime routine** to prepare your mind and body for sleep. Avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind. Turn off screens at least one hour before bedtime.\n\n**Get back to sleep when you wake up at night.** Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve.\n\n## When to call a doctor\nIf you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if:\n\n- Your main sleep problem is daytime sleepiness and self-help hasn’t improved your symptoms.\n- You or your bed partner gasps, chokes, or stops breathing during sleep.\n- You sometimes fall asleep at inappropriate times, such as while talking, walking, or eating.\n\nProvide your doctor with as much supporting information as possible, including information from your sleep diary.\n\n### What to expect at a sleep clinic or center\nA specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly.\n\nThe sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home.\n\n#### Find a sleep center\n- In the U.S.\n  Use the [sleep center locator](http:\/\/www.sleepeducation.org\/find-a-facility) to find a sleep center near you. (American Academy of Sleep Medicine)\n- In the UK\n  Find [sleep clinics, centres, and specialists](http:\/\/www.healthcentre.org.uk\/sleep-disorders\/find.html). (UK Health Centre)\n- In Canada\n  Find a [sleep clinic or treatment provider](https:\/\/css-scs.ca\/provider-map\/). (Canada Sleep Society)\n- In Australia\n  Find a [list of sleep clinics](https:\/\/www.sleepoz.org.au\/sleepclinics). (Sleep Disorders Australia)\n\n## More Information\n1. Sleep-Wake Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.\n   [Link](https:\/\/doi.org\/10.1176\/appi.books.9780890425787.x12_Sleep-Wake_Disorders)\n2. Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. *Somnologie*, 23(3), 147–156.\n   [Link](https:\/\/doi.org\/10.1007\/s11818-019-00215-x)\n3. *Jet Lag \\| Travelers’ Health \\| CDC*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/wwwnc.cdc.gov\/travel\/page\/jet-lag)\n4. *Narcolepsy \\| National Institute of Neurological Disorders and Stroke*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/www.ninds.nih.gov\/health-information\/disorders\/narcolepsy)\n5. Nesbitt, A. D. (2018). Delayed sleep-wake phase disorder. *Journal of Thoracic Disease*, 10(S1), S103–S111.\n   [Link](https:\/\/doi.org\/10.21037\/jtd.2018.01.11)\n6. *Restless Legs Syndrome Fact Sheet \\| National Institute of Neurological Disorders and Stroke*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/www.ninds.nih.gov\/Disorders\/Patient-Caregiver-Education\/Fact-Sheets\/Restless-Legs-Syndrome-Fact-Sheet)\n7. Schwartz, J. R. L., & Roth, T. (2006). Shift Work Sleep Disorder: Burden of Illness and Approaches to Management. *Drugs*, 66(18), 2357–2370.\n   [Link](https:\/\/doi.org\/10.2165\/00003495-200666180-00007)\n8. *Sleep Apnea \\| MedlinePlus*. (n.d.). Retrieved April 24, 2022, from\n   [Link](https:\/\/medlineplus.gov\/sleepapnea.html)","meta_canonical":null}

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Boilerpipe Text	What is a sleep disorder? A sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. Many of us occasionally experience difficulties sleeping. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine. However, if you regularly have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder. Sleep disorders cause more than just daytime sleepiness. They can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress. Ignoring sleep problems and disorders can lead to weight gain, car accidents, impaired job performance, memory problems, and strained relationships. If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is a necessity, not a luxury. Frequently having trouble sleeping can be a frustrating and debilitating experience. You sleep badly at night, which leaves you feeling dead-tired in the morning and whatever energy you have quickly drains throughout the day. But then, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again. But you don’t have to live with a sleeping problem. There are many things you can do to identify the underlying causes of your sleep disorder and improve your sleep, health, and quality of life. Signs and symptoms of a sleep disorder Everyone experiences occasional sleeping problems, so how can you tell whether your difficulty is just a minor, passing annoyance or a sign of a more serious sleep disorder or underlying medical condition ? Start by scrutinizing your symptoms, looking especially for the telltale daytime signs of sleep deprivation . Is it a sleep disorder? Do you: Feel irritable or sleepy during the day? Have difficulty staying awake when sitting still, watching television or reading? Fall asleep or feel very tired while driving? Have difficulty concentrating? Often get told by others that you look tired? React slowly? Have trouble controlling your emotions? Feel like you have to take a nap almost every day? Require caffeinated beverages to keep yourself going? If you are experiencing any of the above symptoms on a regular basis, you may be dealing with a sleep disorder. The more you answered “yes”, the more likely it is that you have a sleep disorder. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. Take Assessment HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. Learn more Types of common sleep disorders Insomnia Insomnia , the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression. Whatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. Sleep apnea Sleep apnea is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you’ll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity. Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away and learn how to help yourself. Restless legs syndrome (RLS) Restless legs syndrome (RLS) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including self-help remedies you can use at home. Narcolepsy Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a combination of treatments can help control symptoms and enable you to enjoy many normal activities. Parasomnias Parasomnias are types of sleep disorders that involve unusual and unwanted behaviors, movements, or experiences while you’re asleep. They include well-known conditions such as sleep talking, sleepwalking, and frequent nightmares, as well as lesser-known issues like sexsomnia, night terrors in adults, and sleep paralysis . Circadian rhythm sleep disorders We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our circadian rhythms . Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When the sun comes up in the morning, the brain tells the body that it’s time to wake up. When your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety of sleeping problems and sleep disorders, as well as depression, bipolar disorder, and seasonal affective disorder (the winter blues). Shift work sleep disorder Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake. While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury. [Read: Sleep Deprivation: Symptoms, Causes, and Effects] To reduce the impact of shift work on your sleep: Take regular breaks and minimize the frequency of shift changes. When changing shifts, request a shift that’s later, rather than earlier as it’s easier to adjust forward in time, rather than backward. Naturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it’s time to sleep. Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom. Consider taking melatonin when it’s time for you to sleep. Delayed sleep phase disorder Delayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people. This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job. People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m., no matter how hard they try. When allowed to keep their own hours (such as during a school break or vacation), they fall into a regular sleep schedule. Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it. For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with your doctor or a local sleep clinic. Jet lag Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west. In general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days. Tracking your symptoms The first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns. Keep a sleep diary A sleep diary can pinpoint day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor. Your sleep diary should include: What time you went to bed and woke up. Total sleep hours and perceived quality of your sleep. A record of time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example). Types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption. Your feelings and moods before bed (happy, sad, stressed, anxious). Any drugs or medications taken, including dose and time of consumption. The details can be important, revealing how certain behaviors can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night. Download or print HelpGuide’s sleep diary (PDF) . Self-help for sleep disorders While some sleep disorders may require a visit to the doctor, you can improve many sleeping problems on your own . Manage your daytime habits. Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term. Improve your sleep environment . Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. A different mattress firmness, a new pillow, or foam topper could help. The incline of an adjustable bed may offer some relief from snoring or sleep apnea. Develop a relaxing bedtime routine to prepare your mind and body for sleep. Avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind. Turn off screens at least one hour before bedtime. Get back to sleep when you wake up at night. Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve. When to call a doctor If you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if: Your main sleep problem is daytime sleepiness and self-help hasn’t improved your symptoms. You or your bed partner gasps, chokes, or stops breathing during sleep. You sometimes fall asleep at inappropriate times, such as while talking, walking, or eating. Provide your doctor with as much supporting information as possible, including information from your sleep diary. What to expect at a sleep clinic or center A specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly. The sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home. Find a sleep center In the U.S. Use the sleep center locator to find a sleep center near you. (American Academy of Sleep Medicine) In the UK Find sleep clinics, centres, and specialists . (UK Health Centre) In Canada Find a sleep clinic or treatment provider . (Canada Sleep Society) In Australia Find a list of sleep clinics . (Sleep Disorders Australia) More Information Sleep-Wake Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie , 23(3), 147–156. Link Jet Lag \| Travelers’ Health \| CDC . (n.d.). Retrieved April 24, 2022, from Link Narcolepsy \| National Institute of Neurological Disorders and Stroke . (n.d.). Retrieved April 24, 2022, from Link Nesbitt, A. D. (2018). Delayed sleep-wake phase disorder. Journal of Thoracic Disease , 10(S1), S103–S111. Link Restless Legs Syndrome Fact Sheet \| National Institute of Neurological Disorders and Stroke . (n.d.). Retrieved April 24, 2022, from Link Schwartz, J. R. L., & Roth, T. (2006). Shift Work Sleep Disorder: Burden of Illness and Approaches to Management. Drugs , 66(18), 2357–2370. Link Sleep Apnea \| MedlinePlus . (n.d.). Retrieved April 24, 2022, from Link
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Recognizing the symptoms of a sleep problem is the first step to getting help. ![Silhouette of a person with long hair looking at a small, bright moon in a dark blue twilight sky.](https://www.helpguide.org/wp-content/uploads/2023/02/Sleep-Disorders-1200x675.jpeg) By [Melinda Smith, M.A.](https://www.helpguide.org/bio/melinda-smith-ma) and [Lawrence Robinson](https://www.helpguide.org/bio/lawrence-robinson) - What is a sleep disorder? - Signs and symptoms of a sleep disorder - Types of common sleep disorders - Circadian rhythm sleep disorders - Tracking your symptoms - Self-help for sleep disorders - When to call a doctor ## What is a sleep disorder? A sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. Many of us occasionally experience difficulties sleeping. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine. However, if you regularly have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder. Sleep disorders cause more than just daytime sleepiness. They can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress. Ignoring sleep problems and disorders can lead to weight gain, car accidents, impaired job performance, memory problems, and strained relationships. If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is a necessity, not a luxury. Frequently having trouble sleeping can be a frustrating and debilitating experience. You sleep badly at night, which leaves you feeling dead-tired in the morning and whatever energy you have quickly drains throughout the day. But then, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again. But you don’t have to live with a sleeping problem. There are many things you can do to identify the underlying causes of your sleep disorder and improve your sleep, health, and quality of life. ## Signs and symptoms of a sleep disorder Everyone experiences occasional sleeping problems, so how can you tell whether your difficulty is just a minor, passing annoyance or a sign of a more serious sleep disorder or [underlying medical condition](https://www.helpguide.org/wellness/sleep/medical-causes-of-sleep-problems)? Start by scrutinizing your symptoms, looking especially for the telltale daytime signs of [sleep deprivation](https://www.helpguide.org/wellness/sleep/sleep-deprivation). ### Is it a sleep disorder? Do you: - Feel irritable or sleepy during the day? - Have difficulty staying awake when sitting still, watching television or reading? - Fall asleep or feel very tired while driving? - Have difficulty concentrating? - Often get told by others that you look tired? - React slowly? - Have trouble controlling your emotions? - Feel like you have to take a nap almost every day? - Require caffeinated beverages to keep yourself going? If you are experiencing any of the above symptoms on a regular basis, you may be dealing with a sleep disorder. The more you answered “yes”, the more likely it is that you have a sleep disorder. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ## Types of common sleep disorders ### Insomnia [Insomnia](https://www.helpguide.org/wellness/sleep/insomnia-causes-and-cures), the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression. Whatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. ### Sleep apnea [Sleep apnea](https://www.helpguide.org/wellness/sleep/sleep-apnea) is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you’ll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity. Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away and learn how to help yourself. ### Restless legs syndrome (RLS) [Restless legs syndrome (RLS)](https://www.helpguide.org/wellness/sleep/restless-leg-syndrome-rls) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including self-help remedies you can use at home. ### Narcolepsy [Narcolepsy](https://www.helpguide.org/wellness/sleep/narcolepsy) is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a combination of treatments can help control symptoms and enable you to enjoy many normal activities. ### Parasomnias [Parasomnias](https://www.helpguide.org/wellness/sleep/parasomnias-types-causes-and-symptoms) are types of sleep disorders that involve unusual and unwanted behaviors, movements, or experiences while you’re asleep. They include well-known conditions such as sleep talking, sleepwalking, and frequent nightmares, as well as lesser-known issues like sexsomnia, night terrors in adults, and [sleep paralysis](https://www.helpguide.org/wellness/sleep/sleep-paralysis-causes-symptoms-and-treatment). ## Circadian rhythm sleep disorders We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our circadian rhythms. Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When the sun comes up in the morning, the brain tells the body that it’s time to wake up. When your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety of sleeping problems and sleep disorders, as well as depression, bipolar disorder, and [seasonal affective disorder](https://www.helpguide.org/mental-health/depression/seasonal-affective-disorder-sad) (the winter blues). ### Shift work sleep disorder Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake. While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury. [\[Read: Sleep Deprivation: Symptoms, Causes, and Effects\]](https://www.helpguide.org/wellness/sleep/sleep-deprivation) To reduce the impact of shift work on your sleep: - Take regular breaks and minimize the frequency of shift changes. - When changing shifts, request a shift that’s later, rather than earlier as it’s easier to adjust forward in time, rather than backward. - Naturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it’s time to sleep. Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom. - Consider taking [melatonin](https://www.helpguide.org/wellness/sleep/sleeping-pills-and-natural-sleep-aids#herbal-dietary) when it’s time for you to sleep. ### Delayed sleep phase disorder Delayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people. This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job. - People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m., no matter how hard they try. - When allowed to keep their own hours (such as during a school break or vacation), they fall into a regular sleep schedule. - Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it. - For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with your doctor or a local sleep clinic. ### Jet lag Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west. In general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days. ## Tracking your symptoms The first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns. ### Keep a sleep diary A sleep diary can pinpoint day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor. Your sleep diary should include: 1. What time you went to bed and woke up. 2. Total sleep hours and perceived quality of your sleep. 3. A record of time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example). 4. Types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption. 5. Your feelings and moods before bed (happy, sad, stressed, anxious). 6. Any drugs or medications taken, including dose and time of consumption. The details can be important, revealing how certain behaviors can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night. [Download or print HelpGuide’s sleep diary (PDF)](https://www.helpguide.org/wp-content/uploads/sleep-diary.pdf). ## Self-help for sleep disorders While some sleep disorders may require a visit to the doctor, [you can improve many sleeping problems on your own](https://www.helpguide.org/wellness/sleep/getting-better-sleep). Manage your daytime habits. Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term. Improve your sleep environment. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. A different mattress firmness, a new pillow, or foam topper could help. The incline of an adjustable bed may offer some relief from snoring or sleep apnea. Develop a relaxing bedtime routine to prepare your mind and body for sleep. Avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind. Turn off screens at least one hour before bedtime. Get back to sleep when you wake up at night. Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve. ## When to call a doctor If you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if: - Your main sleep problem is daytime sleepiness and self-help hasn’t improved your symptoms. - You or your bed partner gasps, chokes, or stops breathing during sleep. - You sometimes fall asleep at inappropriate times, such as while talking, walking, or eating. Provide your doctor with as much supporting information as possible, including information from your sleep diary. ### What to expect at a sleep clinic or center A specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly. The sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home. #### Find a sleep center - In the U.S. Use the [sleep center locator](http://www.sleepeducation.org/find-a-facility) to find a sleep center near you. (American Academy of Sleep Medicine) - In the UK Find [sleep clinics, centres, and specialists](http://www.healthcentre.org.uk/sleep-disorders/find.html). (UK Health Centre) - In Canada Find a [sleep clinic or treatment provider](https://css-scs.ca/provider-map/). (Canada Sleep Society) - In Australia Find a [list of sleep clinics](https://www.sleepoz.org.au/sleepclinics). (Sleep Disorders Australia) ## More Information References 1. Sleep-Wake Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. [Link](https://doi.org/10.1176/appi.books.9780890425787.x12_Sleep-Wake_Disorders) 2. Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. [Link](https://doi.org/10.1007/s11818-019-00215-x) 3. Jet Lag \\| Travelers’ Health \\| CDC. (n.d.). Retrieved April 24, 2022, from [Link](https://wwwnc.cdc.gov/travel/page/jet-lag) 4. Narcolepsy \\| National Institute of Neurological Disorders and Stroke. (n.d.). Retrieved April 24, 2022, from [Link](https://www.ninds.nih.gov/health-information/disorders/narcolepsy) 5. Nesbitt, A. D. (2018). Delayed sleep-wake phase disorder. Journal of Thoracic Disease, 10(S1), S103–S111. [Link](https://doi.org/10.21037/jtd.2018.01.11) 6. Restless Legs Syndrome Fact Sheet \\| National Institute of Neurological Disorders and Stroke. (n.d.). Retrieved April 24, 2022, from [Link](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Restless-Legs-Syndrome-Fact-Sheet) 7. Schwartz, J. R. L., & Roth, T. (2006). Shift Work Sleep Disorder: Burden of Illness and Approaches to Management. Drugs, 66(18), 2357–2370. [Link](https://doi.org/10.2165/00003495-200666180-00007) 8. Sleep Apnea \\| MedlinePlus. (n.d.). Retrieved April 24, 2022, from [Link](https://medlineplus.gov/sleepapnea.html) [Copy Link](https://www.helpguide.org/wellness/sleep/sleep-disorders-and-problems) Link copied\! Share Print Download PDF ## More in Sleep [Sleep](https://www.helpguide.org/wellness/sleep) ### [Parasomnias](https://www.helpguide.org/wellness/sleep/parasomnias-types-causes-and-symptoms) Types, causes, and symptoms [![A man standing in front of a cloud-filled doorway.](https://www.helpguide.org/wp-content/uploads/2024/07/Parasomnias-Types-Causes-And-Symptoms-384x256.jpg)](https://www.helpguide.org/wellness/sleep/parasomnias-types-causes-and-symptoms) [Sleep](https://www.helpguide.org/wellness/sleep) ### [Sleep Paralysis](https://www.helpguide.org/wellness/sleep/sleep-paralysis-causes-symptoms-and-treatment) Causes, symptoms, and treatment of this parasomnia [![Person lying in bed under a yellow duvet, holding a white pillow over their head in a dimly lit room.](https://www.helpguide.org/wp-content/uploads/2023/07/SleepParalysis-384x255.png)](https://www.helpguide.org/wellness/sleep/sleep-paralysis-causes-symptoms-and-treatment) [Sleep](https://www.helpguide.org/wellness/sleep) ### [Insomnia: What to Do When You Can't Sleep](https://www.helpguide.org/wellness/sleep/insomnia-causes-and-cures) The causes of insomnia, and what to do when you can’t sleep [![A woman in a denim shirt sits on a bed, looking out a window at city lights during the night.](https://www.helpguide.org/wp-content/uploads/2023/02/Insomnia-384x256.jpeg)](https://www.helpguide.org/wellness/sleep/insomnia-causes-and-cures) [Sleep](https://www.helpguide.org/wellness/sleep) ### [Sleep and Mental Health](https://www.helpguide.org/wellness/sleep/sleep-and-mental-health) How they’re closely connected [![A woman is seated rigidly on the edge of a bed after a restless night, staring at a window, illustrating the link between sleep and mental health.](https://www.helpguide.org/wp-content/uploads/2024/11/Sleep-and-Mental-Health-384x256.png)](https://www.helpguide.org/wellness/sleep/sleep-and-mental-health) [Sleep](https://www.helpguide.org/wellness/sleep) ### [Sleeping Positions and Sleep Quality](https://www.helpguide.org/wellness/sleep/sleep-positions-and-sleep-quality) How sleep position can impact how well you rest [![A man and woman sleep side by side in a cosy, comfortable bed, illustrating how sleeping positions can affect sleep quality.](https://www.helpguide.org/wp-content/uploads/2024/10/How-Sleeping-Positions-Can-Affect-Sleep-Quality-384x255.jpg)](https://www.helpguide.org/wellness/sleep/sleep-positions-and-sleep-quality) [Sleep](https://www.helpguide.org/wellness/sleep) ### [The Connection Between Sleep and ADHD](https://www.helpguide.org/wellness/sleep/adhd-and-sleep) How sleep impacts ADHD [![A woman struggles to sleep in a cozy bed, surrounded by soft pillows and blankets, illustrating the connection between sleep and ADHD.](https://www.helpguide.org/wp-content/uploads/2024/09/The-Connection-Between-Sleep-and-ADHD-384x258.jpg)](https://www.helpguide.org/wellness/sleep/adhd-and-sleep) [Sleep](https://www.helpguide.org/wellness/sleep) ### [Sleep Statistics](https://www.helpguide.org/wellness/sleep/sleep-statistics) How sleep impacts health and well-being [![Alarm clock resting on a bed side table](https://www.helpguide.org/wp-content/uploads/2024/06/Sleep-Statistics-384x256.jpeg)](https://www.helpguide.org/wellness/sleep/sleep-statistics) [Sleep](https://www.helpguide.org/wellness/sleep) ### [Sleep Deprivation](https://www.helpguide.org/wellness/sleep/sleep-deprivation) How lack of sleep can damage your health [![Three white espresso and coffee cups with saucers in small, medium, and large sizes on a wooden shelf.](https://www.helpguide.org/wp-content/uploads/2023/02/Sleep-Deprivation-384x256.jpeg)](https://www.helpguide.org/wellness/sleep/sleep-deprivation) Share Download PDF ### More in Sleep [Sleep](https://www.helpguide.org/wellness/sleep) ### [Parasomnias](https://www.helpguide.org/wellness/sleep/parasomnias-types-causes-and-symptoms) Types, causes, and symptoms [Sleep](https://www.helpguide.org/wellness/sleep) ### [Sleep Paralysis](https://www.helpguide.org/wellness/sleep/sleep-paralysis-causes-symptoms-and-treatment) Causes, symptoms, and treatment of this parasomnia [Sleep](https://www.helpguide.org/wellness/sleep) ### [Insomnia: What to Do When You Can't Sleep](https://www.helpguide.org/wellness/sleep/insomnia-causes-and-cures) The causes of insomnia, and what to do when you can’t sleep ![](https://www.helpguide.org/wp-content/uploads/2025/10/therapy-sidebar-384x229-1.jpg) #### Professional therapy, done online BetterHelp makes starting therapy easy. 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Readable Markdown	## What is a sleep disorder? A sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. Many of us occasionally experience difficulties sleeping. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine. However, if you regularly have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder. Sleep disorders cause more than just daytime sleepiness. They can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress. Ignoring sleep problems and disorders can lead to weight gain, car accidents, impaired job performance, memory problems, and strained relationships. If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is a necessity, not a luxury. Frequently having trouble sleeping can be a frustrating and debilitating experience. You sleep badly at night, which leaves you feeling dead-tired in the morning and whatever energy you have quickly drains throughout the day. But then, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again. But you don’t have to live with a sleeping problem. There are many things you can do to identify the underlying causes of your sleep disorder and improve your sleep, health, and quality of life. ## Signs and symptoms of a sleep disorder Everyone experiences occasional sleeping problems, so how can you tell whether your difficulty is just a minor, passing annoyance or a sign of a more serious sleep disorder or [underlying medical condition](https://www.helpguide.org/wellness/sleep/medical-causes-of-sleep-problems)? Start by scrutinizing your symptoms, looking especially for the telltale daytime signs of [sleep deprivation](https://www.helpguide.org/wellness/sleep/sleep-deprivation). ### Is it a sleep disorder? Do you: - Feel irritable or sleepy during the day? - Have difficulty staying awake when sitting still, watching television or reading? - Fall asleep or feel very tired while driving? - Have difficulty concentrating? - Often get told by others that you look tired? - React slowly? - Have trouble controlling your emotions? - Feel like you have to take a nap almost every day? - Require caffeinated beverages to keep yourself going? If you are experiencing any of the above symptoms on a regular basis, you may be dealing with a sleep disorder. The more you answered “yes”, the more likely it is that you have a sleep disorder. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ## Types of common sleep disorders ### Insomnia [Insomnia](https://www.helpguide.org/wellness/sleep/insomnia-causes-and-cures), the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression. Whatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help cure most cases of insomnia without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. ### Sleep apnea [Sleep apnea](https://www.helpguide.org/wellness/sleep/sleep-apnea) is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you’ll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity. Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away and learn how to help yourself. ### Restless legs syndrome (RLS) [Restless legs syndrome (RLS)](https://www.helpguide.org/wellness/sleep/restless-leg-syndrome-rls) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including self-help remedies you can use at home. ### Narcolepsy [Narcolepsy](https://www.helpguide.org/wellness/sleep/narcolepsy) is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a combination of treatments can help control symptoms and enable you to enjoy many normal activities. ### Parasomnias [Parasomnias](https://www.helpguide.org/wellness/sleep/parasomnias-types-causes-and-symptoms) are types of sleep disorders that involve unusual and unwanted behaviors, movements, or experiences while you’re asleep. They include well-known conditions such as sleep talking, sleepwalking, and frequent nightmares, as well as lesser-known issues like sexsomnia, night terrors in adults, and [sleep paralysis](https://www.helpguide.org/wellness/sleep/sleep-paralysis-causes-symptoms-and-treatment). ## Circadian rhythm sleep disorders We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our circadian rhythms. Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When the sun comes up in the morning, the brain tells the body that it’s time to wake up. When your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety of sleeping problems and sleep disorders, as well as depression, bipolar disorder, and [seasonal affective disorder](https://www.helpguide.org/mental-health/depression/seasonal-affective-disorder-sad) (the winter blues). ### Shift work sleep disorder Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake. While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury. [\[Read: Sleep Deprivation: Symptoms, Causes, and Effects\]](https://www.helpguide.org/wellness/sleep/sleep-deprivation) To reduce the impact of shift work on your sleep: - Take regular breaks and minimize the frequency of shift changes. - When changing shifts, request a shift that’s later, rather than earlier as it’s easier to adjust forward in time, rather than backward. - Naturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it’s time to sleep. Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom. - Consider taking [melatonin](https://www.helpguide.org/wellness/sleep/sleeping-pills-and-natural-sleep-aids#herbal-dietary) when it’s time for you to sleep. ### Delayed sleep phase disorder Delayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people. This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job. - People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m., no matter how hard they try. - When allowed to keep their own hours (such as during a school break or vacation), they fall into a regular sleep schedule. - Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it. - For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help. To learn more, schedule an appointment with your doctor or a local sleep clinic. ### Jet lag Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west. In general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days. ## Tracking your symptoms The first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns. ### Keep a sleep diary A sleep diary can pinpoint day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor. Your sleep diary should include: 1. What time you went to bed and woke up. 2. Total sleep hours and perceived quality of your sleep. 3. A record of time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example). 4. Types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption. 5. Your feelings and moods before bed (happy, sad, stressed, anxious). 6. Any drugs or medications taken, including dose and time of consumption. The details can be important, revealing how certain behaviors can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night. [Download or print HelpGuide’s sleep diary (PDF)](https://www.helpguide.org/wp-content/uploads/sleep-diary.pdf). ## Self-help for sleep disorders While some sleep disorders may require a visit to the doctor, [you can improve many sleeping problems on your own](https://www.helpguide.org/wellness/sleep/getting-better-sleep). Manage your daytime habits. Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term. Improve your sleep environment. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. A different mattress firmness, a new pillow, or foam topper could help. The incline of an adjustable bed may offer some relief from snoring or sleep apnea. Develop a relaxing bedtime routine to prepare your mind and body for sleep. Avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind. Turn off screens at least one hour before bedtime. Get back to sleep when you wake up at night. Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve. ## When to call a doctor If you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if: - Your main sleep problem is daytime sleepiness and self-help hasn’t improved your symptoms. - You or your bed partner gasps, chokes, or stops breathing during sleep. - You sometimes fall asleep at inappropriate times, such as while talking, walking, or eating. Provide your doctor with as much supporting information as possible, including information from your sleep diary. ### What to expect at a sleep clinic or center A specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly. The sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home. #### Find a sleep center - In the U.S. Use the [sleep center locator](http://www.sleepeducation.org/find-a-facility) to find a sleep center near you. (American Academy of Sleep Medicine) - In the UK Find [sleep clinics, centres, and specialists](http://www.healthcentre.org.uk/sleep-disorders/find.html). (UK Health Centre) - In Canada Find a [sleep clinic or treatment provider](https://css-scs.ca/provider-map/). (Canada Sleep Society) - In Australia Find a [list of sleep clinics](https://www.sleepoz.org.au/sleepclinics). (Sleep Disorders Australia) ## More Information 1. Sleep-Wake Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. [Link](https://doi.org/10.1176/appi.books.9780890425787.x12_Sleep-Wake_Disorders) 2. Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. [Link](https://doi.org/10.1007/s11818-019-00215-x) 3. Jet Lag \\| Travelers’ Health \\| CDC. (n.d.). Retrieved April 24, 2022, from [Link](https://wwwnc.cdc.gov/travel/page/jet-lag) 4. Narcolepsy \\| National Institute of Neurological Disorders and Stroke. (n.d.). Retrieved April 24, 2022, from [Link](https://www.ninds.nih.gov/health-information/disorders/narcolepsy) 5. Nesbitt, A. D. (2018). Delayed sleep-wake phase disorder. Journal of Thoracic Disease, 10(S1), S103–S111. [Link](https://doi.org/10.21037/jtd.2018.01.11) 6. Restless Legs Syndrome Fact Sheet \\| National Institute of Neurological Disorders and Stroke. (n.d.). Retrieved April 24, 2022, from [Link](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Restless-Legs-Syndrome-Fact-Sheet) 7. Schwartz, J. R. L., & Roth, T. (2006). Shift Work Sleep Disorder: Burden of Illness and Approaches to Management. Drugs, 66(18), 2357–2370. [Link](https://doi.org/10.2165/00003495-200666180-00007) 8. Sleep Apnea \\| MedlinePlus. (n.d.). Retrieved April 24, 2022, from [Link](https://medlineplus.gov/sleepapnea.html)
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