How do you know if you have a sleep disorder, and what can you do to get better? Find out more below!
Sleep can be a complex process. There are a number of factors, both internal and external that can affect the quality of your sleep. Sleep disorders are one of the most significant barriers for getting a good night’s sleep.
Take Your AssessmentSleep disorders are conditions that disrupt your normal sleep patterns—and there are over 80 recognized types today. While it’s normal to have the occasional restless night, chronic issues can signal a deeper problem. You may have a sleep disorder if you're consistently unable to fall or stay asleep, feel tired or drowsy despite a full night of sleep, or struggle to function during the day. Not feeling rested after sleep is one of the most common signs something more serious may be going on.
Understanding whether you’re dealing with infrequent sleep troubles or a diagnosable condition like insomnia or sleep maintenance insomnia is the first step. Sleep plays a critical role in your mental and physical health, so identifying the root cause of your sleep issues is essential to getting better rest and feeling your best. Fortunately, there are natural remedies, behavioral strategies, and expert-backed tips that can help improve your sleep quality over time—without relying on medication.
Sleep disturbances can significantly reduce your overall sleep quality and leave you feeling drained during the day. If you're experiencing frequent disruptions due to an underlying sleep disorder, you may notice patterns such as:
• Waking up multiple times throughout the night
• Lying awake in bed for long stretches
• Difficulty falling asleep initially
• Trouble falling back asleep after waking
• Being unable to sleep in, even when tired
• Waking up feeling groggy instead of refreshed
These signs often point to poor sleep efficiency and fragmented rest, both of which prevent your body from reaching the deep, restorative sleep it needs. If you’re constantly tired despite spending enough time in bed, identifying the root cause of these disturbances is key. Learn how to address the issue with evidence-based sleep strategies that help you fall asleep faster, stay asleep longer, and wake up feeling truly rested.
When you experience poor sleep quality or develop unhealthy sleep habits, feeling tired or groggy is often just the beginning. Inconsistent or insufficient sleep can take a serious toll on both your physical and mental health. Over time, sleep deprivation has been linked to increased risk of depression and anxiety, impaired cognitive function, reduced memory retention, and diminished focus.
Lack of quality sleep doesn’t just affect your brain—it also impacts your body. Chronic sleep issues can raise your risk for serious health conditions like diabetes, high blood pressure, and heart disease. Establishing consistent, high-quality sleep is essential to supporting your long-term well-being, from sharper thinking to a stronger immune system. Learn how to improve your sleep naturally and reduce health risks with science-backed strategies.
Some sleep disorders are more common than others. Here are some of the most common disorders and how they can impair the quality of your sleep.
Take Your AssessmentInsomnia is the most common type of sleep disorder, and it can significantly disrupt both the quantity and quality of your rest. It often causes difficulty falling asleep and staying asleep, leading to poor overall sleep health and daytime fatigue.
Common symptoms of insomnia include:
• Trouble falling asleep, even when you're tired
• Waking up multiple times during the night
• Difficulty falling back asleep after waking
• Non-restorative sleep that leaves you feeling unrefreshed
• Feeling tired, irritable, or mentally foggy during the day
• Waking up too early and being unable to go back to sleep
If these symptoms sound familiar, you may be dealing with chronic insomnia. The good news is that effective, non-medication-based treatments exist—such as CBT-I (Cognitive Behavioral Therapy for Insomnia)—that help you restore healthy sleep patterns and feel more rested each day.
Narcolepsy is a chronic neurological sleep disorder that disrupts your brain’s ability to regulate the sleep-wake cycle. People with narcolepsy may find it difficult to stay awake during the day or to control when they fall asleep, even during normal activities. This condition can severely impact daily life and is often misdiagnosed as simple fatigue or poor sleep habits.
Common symptoms of narcolepsy include:
• Sudden and uncontrollable episodes of falling asleep during the day
• Excessive daytime sleepiness that interferes with work, school, or daily routines
• Episodes of muscle weakness (known as cataplexy) triggered by strong emotions like laughter, surprise, or anger
Because narcolepsy disrupts both nighttime sleep and daytime alertness, those affected may struggle with non-restorative sleep and persistent fatigue. Early recognition of the signs is key to managing the condition and improving overall quality of life. Learn how to support better energy levels and healthier sleep habits through expert strategies tailored to your sleep challenges.
Sleep apnea is a serious sleep-related breathing disorder that causes repeated pauses in breathing during sleep—each lasting 10 seconds or more. These interruptions can happen dozens or even hundreds of times per night, reducing oxygen levels and disrupting your ability to reach deep, restorative sleep.
There are two primary types of sleep apnea. The most common is obstructive Sleep Apnea (OSA). Obstructive sleep apnea occurs when the airway becomes physically blocked—often by the soft tissue at the back of the throat collapsing during sleep. This blockage leads to shallow breathing or repeated breathing pauses that can fragment your sleep.
Common symptoms of OSA include:
• Loud or chronic snoring
• Restless sleep with frequent tossing and turning
• Gasping or choking for air during the night
• Excessive daytime fatigue or feeling tired even after a full night of sleep
If left untreated, sleep apnea can increase your risk for conditions like high blood pressure and heart disease. Fortunately, there are non-invasive treatments and lifestyle strategies that can help improve sleep quality and breathing. Early diagnosis and action are key to better sleep and long-term health.
Delayed Sleep Phase Syndrome (DSPS) is a circadian rhythm sleep disorder that causes your internal clock to be significantly delayed. As a result, you naturally fall asleep much later than the average bedtime and tend to sleep well into the morning or early afternoon. While this condition is especially common among teenagers, many adults experience it as well—often mistaking it for simple “night owl” behavior.
Common symptoms of DSPS include:
• Struggling to fall asleep at a socially acceptable or desired bedtime
• Sleeping in much later than typical morning wake times
• Feeling groggy, irritable, or unrested when forced to wake up early for work or school
Because DSPS disrupts your natural sleep-wake cycle, it can lead to sleep deprivation, daytime fatigue, and difficulty performing daily tasks. Fortunately, it’s possible to gradually shift your sleep schedule using evidence-based strategies, such as light therapy, consistent wake times, and CBT-I. Addressing delayed sleep phase can help you get more restorative rest and improve your overall energy and focus.
Night terrors are a type of parasomnia—a category of sleep disorders involving abnormal behaviors during sleep. These episodes are marked by intense fear, screaming, crying, or physical thrashing, typically occurring during the deeper stages of non-REM sleep. Unlike nightmares, night terrors often leave the person with little to no memory of the episode upon waking.
Common symptoms of night terrors include:
• Screaming, shouting, or crying out while asleep
• Kicking, flailing, or thrashing movements during sleep
• Difficulty waking someone during an episode
• Frequent nighttime awakenings or disrupted sleep
Night terrors are more common in children, but adults can experience them as well—often triggered by stress, sleep deprivation, or underlying sleep disorders. Managing stress and improving sleep quality with science-backed techniques can help reduce the frequency and severity of night terrors. If episodes are frequent or disruptive, it may be time to explore a comprehensive sleep solution.
Restless Leg Syndrome (RLS) is a neurological condition that triggers uncomfortable sensations in the legs—often described as tingling, prickling, or crawling—along with an uncontrollable urge to move them. These symptoms typically worsen during periods of rest or inactivity, especially in the evening or at night, making falling asleep and staying asleep difficult for many individuals.
Common symptoms of RLS include:
• Tingling, prickling, or crawling sensations in the legs while resting or sitting
• A strong, involuntary urge to move your legs to relieve discomfort
• Difficulty falling or staying asleep due to leg discomfort
• Frequent nighttime awakenings and poor sleep quality
RLS can significantly disrupt your sleep cycle and contribute to daytime fatigue. Addressing it early with proper sleep hygiene, lifestyle adjustments, and natural sleep strategies can reduce symptoms and promote more restorative rest. If left unmanaged, RLS can become more severe over time—making it important to take a proactive approach to your sleep health.
Parasomnia refers to a group of abnormal behaviors that occur during sleep, including when you’re falling asleep, waking up, or in the middle of your sleep cycle. Common types of parasomnias include sleepwalking, night terrors, bedwetting, and sleep-related eating disorders.
Symptoms of parasomnia may include:
• Difficulty maintaining uninterrupted sleep throughout the night
• Feeling tired or fatigued during the day due to disrupted rest
• Waking up confused or disoriented
• Being informed by partners or housemates about sleep behaviors you don’t recall
These episodes can negatively impact your overall sleep quality and daytime functioning. If you or a loved one experiences frequent parasomnia events, learning more about improving sleep hygiene and consulting with a sleep specialist can help identify effective treatments and restore restful nights.
Jet lag is a common, though temporary, circadian rhythm sleep disorder that occurs when you rapidly travel across multiple time zones. This sudden shift disrupts your body’s internal clock, causing your natural sleep-wake cycle to become misaligned with the new local time. As a result, your normal sleep patterns can be significantly disturbed.
Common symptoms of jet lag include:
Reversed or irregular sleep and wake cycles following a flight
Persistent daytime fatigue and drowsiness
Difficulty falling asleep at the desired local bedtime
While jet lag usually resolves within a few days, it can sometimes take weeks to fully readjust, impacting your energy, focus, and overall well-being. To minimize jet lag effects, consider adopting circadian rhythm-boosting strategies such as controlled light exposure, strategic napping, and gradual sleep schedule adjustments before travel. Learn more about how to get better sleep and reset your internal clock for smooth transitions.
Symptoms of sleep disorders can vary widely depending on the specific condition you have. To better understand your experience, you can explore symptoms related to particular sleep disorders or review common signs that may indicate a problem—and then consult a sleep expert for a proper evaluation.
Here are some of the most common symptoms associated with sleep disorders:
• Waking frequently during the night and struggling to fall back asleep
• Taking 30 minutes or more to fall asleep at night
• Waking up too early and being unable to return to sleep
• Falling asleep unexpectedly during the day
• Not feeling rested even after a full night’s sleep
• Having a partner or household member notice unusual sleep behaviors
• Experiencing regular daytime fatigue or persistent tiredness
• Mood changes linked to poor sleep quality
• Tingling or uncomfortable sensations in your legs or arms while resting
• Difficulty maintaining a consistent sleep schedule
If you’re experiencing any of these symptoms or generally having trouble sleeping, it’s important to seek professional treatment. Early intervention can help improve your sleep quality, boost daytime energy, and enhance your overall well-being.
The causes of sleep disorders can vary widely and often depend on the specific type of disorder.
However, some common factors that can contribute to or trigger sleep problems include:
• Pre-existing physical conditions such as heart disease, lung disease, or neurological disorders
• Mental health conditions like anxiety, depression, and other mood disorders
• Genetic predisposition or family history of sleep issues
• Side effects from medications you may be taking
• Poor sleep habits or inconsistent sleep routines
• Environmental factors like noise, light, or an uncomfortable sleep setting
• The natural aging process—sleep disorders are more prevalent in adults over 65
• Dietary choices that affect sleep quality
• Work schedules, especially shift work or irregular hours
• Elevated stress levels and emotional strain
Because sleep is a complex biological process, the exact cause of some sleep disorders may remain unclear. That said, identifying potential causes is a crucial step toward effective treatment and improving your overall sleep health.
Treatment for sleep disorders varies depending on the specific condition, but many people benefit from improving their sleep habits and hygiene. For some disorders, medical intervention may be necessary. Common treatment approaches include:
• Practicing healthy sleep habits and lifestyle changes: This includes regular exercise, balanced nutrition, maintaining a consistent sleep schedule, creating an ideal sleep environment, using relaxation techniques, and managing caffeine and alcohol intake. Learn more about improving your sleep hygiene and natural sleep remedies.
• Cognitive Behavioral Therapy (CBT): CBT helps retrain your thoughts and behaviors around sleep, making it a highly effective, non-medication approach for insomnia and other disorders. Explore how CBT for insomnia works.
• CPAP machines: For those with sleep apnea, continuous positive airway pressure (CPAP) therapy supports proper breathing throughout the night and improves sleep quality.
• Medications and supplements: While it’s generally best to avoid relying on pills or supplements, certain medications may be prescribed when necessary. It’s important to understand their benefits and potential side effects.If you’re looking to improve your sleep naturally—without pills, melatonin, or supplements—Sleep Reset offers a clinically proven digital program designed to help you build healthy sleep habits and enjoy restful nights.
