Health Info > Mental Health Published on : December 7, 2024

Sleep disorders: What is it & how to fix it?

Written by editorial staff writer at Hola. Medically reviewed by Amira Shah, MA in Counselling Psychology, Registered Psychotherapist.

We all experience that feeling of exhaustion—dragging ourselves through the day, having a hard time concentrating, and feeling as if we can never get enough sleep. If sleepless nights become a regular part of life, it might point to a sleep disorder. Whether it's difficult falling asleep or waking up too soon, these issues can affect everything you do. The great thing is that you don’t have to tackle this alone. By learning about the different types, signs, and reasons behind sleep disorders, you can begin to regain your energy and boost your overall health. This guide will look at ways to address sleep disorders, what habits to steer clear of for a better night’s rest, and when to reach out for assistance.

What is a sleep disorder?

A sleep disorder is a condition that impairs sleep quality, timing, or duration, resulting in interrupted rest. These problems can manifest in a variety of ways, including difficulties falling and staying asleep, excessive daytime drowsiness, and atypical sleep patterns. Stress, physical ailments, mental health conditions, lifestyle choices, and poor sleeping habits are all potential causes of sleep disorders. Sleep disorders can significantly impact physical and mental health, leading to issues like fatigue, irritability, difficulty concentrating, and a weakened immune system. If sleep problems persist, seeking professional help is important to identify the underlying cause and improve sleep quality.

Types of sleep disorders

Different forms of sleep disorders include:

Insomnia: Trouble getting to sleep or staying asleep, which often leaves you feeling tired during the day.
Sleep apnoea: A condition where your breathing stops and starts while you sleep, resulting in restless nights.
Narcolepsy: Episodes of deep sleep that happen unexpectedly during the day, sometimes with sudden sleep attacks.
Restless legs syndrome (RLS): A strong need to move your legs, usually with discomfort, making it hard to sleep.
Parasomnias: Unusual behaviors while you sleep, like sleepwalking, experiencing night terrors, or acting out dreams.
Circadian rhythm disorders: When your body’s internal clock doesn’t match the outside world, leading to sleep issues (like shift work sleep disorder or jet lag).

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Symptoms of sleep disorders

The symptoms of sleep disorders can vary depending on the type of disorder, but common signs include:

1. Trouble falling asleep or staying asleep:

Many people with sleep issues have a hard time falling asleep or waking up several times during the night, finding it tough to fall back asleep. This can result in low-quality sleep and tiredness during the day.

2. Feeling sleepy during the day:

Even after spending a lot of time in bed, those with sleep problems might still feel very tired or drowsy throughout the day, which can make it difficult to stay alert and focused.

3. Waking up at night:

Getting up multiple times during the night, often struggling to fall asleep again, is something many people experience, leaving them feeling tired in the morning.

4. Loud snoring or breathing issues:

Snoring loudly, choking, or having trouble breathing while asleep may indicate sleep apnoea. This can disrupt regular sleep patterns and lead to feeling worn out.

5. Restlessness in the legs:

Some people experience Restless Legs Syndrome (RLS), which creates an intense urge to move their legs, often feeling uncomfortable, particularly at night, interfering with their sleep.

6. Unusual sleep actions:

Parasomnias, such as sleepwalking, night terrors, or acting out dreams, are types of sleep disorders that can cause strange movements or behaviours during sleep.

7. Shifts in mood or irritability:

Not getting enough sleep can result in irritability, mood changes, and difficulty focusing during the day.

8. Memory or thinking problems:

Ongoing sleep issues can affect memory, focus, and decision-making, making daily activities more challenging.

Causes of sleep disorders

Sleep disorders can be caused by a wide range of factors, including medical, psychological, and environmental factors:

1. Stress and anxiety:

Feeling stressed or anxious can disrupt your sleep. It becomes tough to unwind and drift asleep when you can’t stop worrying.

2. Mental health conditions:

Issues like anxiety and depression often interfere with a good night’s sleep. They can make it hard to fall asleep or cause you to feel sleepy during the day due to incomplete rest.

3. Medical conditions:

Health problems such as sleep apnoea, chronic pain, asthma, and restless legs can disrupt your sleep. This might mean you wake up a lot at night or don’t get high-quality sleep.

4. Poor sleep hygiene:

Bad habits around sleep, like irregular routines, too much time on screens, and drinking caffeine or alcohol late at night, can throw off your body’s natural cycle, leading to trouble falling asleep.

5. Hormonal changes:

Hormones can change during times like pregnancy, menopause, or thyroid issues, which can make it hard to fall asleep or stay asleep.

6. Medications:

Some medications, including antidepressants, stimulants, and steroids, can affect your sleep. They might make it harder to fall asleep or cause you to wake up frequently.

7. Caffeine and alcohol:

Having caffeine or alcohol late in the day can disrupt how well you sleep. Caffeine keeps you alert, while alcohol can lead to restless sleep.

8. Circadian rhythm disruptions:

Factors like travelling to different time zones, working odd hours, or changing how you sleep can throw off your body’s clock, making it harder to get enough rest.

Consequences of lack of sleep

Some major consequences of lack of sleep include:

Trouble with thinking: When you don't get enough sleep, it can mess with your memory and ability to concentrate. This makes it hard to stay focused and get through your daily tasks.
Weakening your defenses: Sleep is important for a healthy immune system. If you regularly don't sleep enough, your body becomes more vulnerable to illness.
Higher chances of accidents: Not sleeping enough can slow down your reaction time and leave you feeling less alert. This raises the chances of accidents, whether you're driving or doing other activities.
Shifts in mood: Insufficient sleep can lead to feelings of irritability, quick mood changes, and a heightened emotional sensitivity. This can sometimes make feelings of anxiety or depression worse.
More stress: When you lack sleep, it can boost your cortisol levels, which is the hormone related to stress. This can make handling everyday stressors even tougher.
Health risks: Regularly missing out on sleep is linked to serious health issues like heart disease, high blood pressure, diabetes, and obesity.
Lowered performance: Not enough sleep can take a toll on your physical abilities, endurance, and coordination, which can affect your workouts and overall productivity.
Hormonal disruption: Lack of sleep can throw off the hormones that control your appetite, which might lead to eating more and gaining weight.

How much sleep do I need?

The amount of sleep you need depends on your age and lifestyle. General guidelines suggest:

Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School-age children (6-13 years): 9-11 hours
Teens (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older adults (65+ years): 7-8 hours

Factors like health conditions, stress, physical activity, and sleep quality also influence how much sleep you need. Even if you get the recommended hours, poor-quality sleep may leave you feeling tired. Pay attention to how you feel during the day to determine if you’re getting enough restorative rest.

How to fix sleep disorders?

To fix a sleep disorder, consider these strategies:

Create good sleep habits: Stick to a consistent sleep schedule, steer clear of caffeine and screens before bedtime, and set up a peaceful, dark, and cool space for sleeping.
Try relaxation techniques: Use methods like meditation, deep breathing, or progressive relaxation to help ease stress and encourage better sleep.
Stay active: Get some exercise during the day but keep it light in the evening. Intense workouts too close to bedtime can disrupt your sleep.
Tackle stress and worries: Look into mental health support if you have ongoing stress or anxiety. Therapy and relaxation exercises can make a difference.
Get professional advice: If sleep troubles continue, it’s a good idea to talk to a doctor. They might suggest therapy, medication, or treating any underlying issues like sleep apnoea.

What should I avoid to get better sleep?

To get better sleep, avoid the following:

Caffeine: Try not to have caffeine in the afternoon or evening. It can linger in your system for quite a while and make it tough for you to drift off to sleep.
Alcohol: Even though alcohol might help you feel drowsy at first, it can disrupt your sleep later on and decrease sleep quality, especially as the night goes on.
Heavy meals: Eating big or spicy meals right before you hit the hay can lead to discomfort, indigestion, or heartburn, which doesn’t help you fall asleep.
Screens: Limit the use of your phone, tablet, or computer for about 30 to 60 minutes before bedtime. The blue light they emit can mess with your body's melatonin production, which is important for sleep.
Intense exercise: While working out regularly is great for sleep, doing intense workouts too close to bedtime can leave you feeling too energised to snooze.
Napping late in the day: Taking long naps or napping too late in the afternoon can make it more difficult to go to sleep at night.
Stress and worrying: Steer clear of stressful or emotional activities before bedtime. It’s a good idea to try relaxation techniques to help soothe your mind.

When to consult a GP?

If your sleep troubles last longer than a few weeks, even after trying to help yourself, it's time to see a GP. You should get medical help if you notice any of the following:

Ongoing insomnia: If you're having a hard time both falling asleep and staying asleep, and it's messing with your daily life.
Daytime drowsiness: If you feel tired all the time or find yourself excessively sleepy during the day, no matter how much you sleep at night.
Loud snoring or gasping: If you snore loudly, choke, or gasp while you sleep, this could signal a sleep disorder called sleep apnoea.
Mood changes: If you feel irritable, anxious, or depressed because of your sleeping problems.
Physical discomfort: If you have any kind of pain or discomfort that keeps you from sleeping well.
Sleepwalking or bad dreams: If you experience odd sleep behaviors like walking in your sleep or having severe nightmares.

Seeing a GP can help identify what's going on and lead to advice on treatments, whether it's therapy or medication, to help you get better sleep.

Opting for a mental health care plan

Choosing a mental health care plan is a key step in dealing with anxiety, depression, or any mental health issue. A solid plan features personalised strategies that mix therapy, medication, and changes to your lifestyle. The plan might also highlight the importance of good sleep habits, physical activity, and mindfulness techniques for better overall health. A mental health professional is there to help you monitor your progress and provide support. By sticking to a plan, you can learn effective ways to cope, lessen your symptoms, and enhance your quality of life while building lasting mental and emotional health. The mental health treatment plan is fully bulk-billed to Medicare, thus removing the stress of expensive treatments. Getting a solid night’s sleep is important for both your body and mind. If you’re struggling with sleep issues, there are ways to help you rest better and regain your energy. By learning about your sleep habits, adjusting some daily routines, and reaching out for professional support if necessary, you can escape the pattern of sleepless nights. Creating a tailored mental health care plan can help tackle problems like anxiety or depression that might be interfering with your sleep. Don’t allow sleep troubles to dominate your life—take control of your health and begin developing better sleep habits today.