The most common sleep disorders

Common sleep disorders such as insomnia, restless legs syndrome, narcolepsy, and sleep apnea can affect all aspects of your life, including your well-being, relationships, learning skills and work performance, thinking, mental health, weight, and the development of diabetes and heart disease. Not getting enough quality sleep can harm your overall quality of life.

What are sleep disorders?

Sleep disorders are conditions that impair sleep or prevent you from getting restful sleep, which can lead to daytime sleepiness and other negative symptoms. Everyone can experience sleep problems from time to time. However, persistent negative symptoms must be felt and it is important to react if:

• You regularly experience sleep disturbances.
• You are often tired during the day, even though you slept for at least seven hours the night before.
• You have a reduced or impaired ability to carry out normal daily activities.

Often people do not get enough sleep. Sleep is very important for the good functioning of the body. Insufficient sleep can have unwanted consequences on academic and work performance, personal relationships, health and emotional well-being.

How often do people experience sleep disorders?

Every fifth person has problems with sleep disorders.

How many types of sleep disorders are there?

There are approximately 80 different types of sleep disorders. The most popular are:

• Insomnia.
• Sleep apnea.
• Restless legs syndrome.
• Narcolepsy.

How long do you need to sleep?

Experts generally recommend that adults sleep at least seven hours a nightto

A trend of decreasing sleep time is observed in children. Optimal sleep time varies by age.

Often people do not have enough time to sleep and one of the main reasons is the long time spent in front of televisions or phones in the evenings.

What happens when a person does not get enough sleep?

Not getting the right amount or quality of sleep doesn't just make you feel tired. Sleepiness interferes with cognitive function, which can lead to learning disabilities in children, memory problems in people of all ages, personality changes, and depression.

People who are sleep deprived experience:

• difficulty making decisions,
• irritability when communicating,
• performance issues and slower response times,

As a consequence, the risk of automobile and work-related accidents is often high. Sleep loss can also negatively affect life by contributing to obesity, the development of diabetes and heart disease.

Who is most likely to have a sleep disorder?

Disorders related to daytime sleepiness affect women more than men.

What causes sleep disorders?

Sleep problems can be caused by various factors. Although the causes may vary, the end result of all sleep disorders is that the body's natural sleep-wake cycle is disrupted. The eight main factors are:

• Physical pain (such as ulcers).
• Medical (eg, asthma).
• Mental health disorders (such as depression and anxiety disorders).
• External effects (for example, alcohol).
• Working the night shift (this work schedule messes up "biological clocks„.)
• Genetics (narcolepsy is genetic).
• Medicines (some interfere with sleep).
• Aging (About half of all adults over age 65 have some form of sleep disturbance. It is not clear whether this is a normal part of aging or a result of medications commonly used by older adults).

What are the symptoms of sleep disorders?

You may have a sleep disorder if you experience one or more of the following symptoms. Do you:

• Feeling very sleepy while driving?
• Can't stay alert when you're inactive, like watching TV or reading?
• Do you have trouble paying attention or concentrating at work, school, or home?
• Having efficiency or energy problems at work or school?
• Do others often say you look sleepy?
• Having problems with your memory?
• Has the response to situations slowed down?
• Is it difficult to control your emotions?
• Need to take a nap during the day almost every day?

It is important to note whether you wake up at almost the same time. If it is often the case that wake up time coincides, see which organ is most active at that time. This means that the body is sending serious signals, and knowing this, you can target the causes.

What is insomnia?

Insomnia is a sleep disorder where people have trouble falling asleep or staying asleep. People with insomnia have one or more of the following symptoms:

• It's hard to fall asleep.
• Waking up frequently at night and having difficulty falling back asleep.
• Waking up too early in the morning.
• Shallow awake sleep.
• You have at least one problem during the day, such as fatigue, sleepiness, mood disorders, lack of concentration, etc. due to poor sleep.

Insomnia varies depending on how long it has been going on and how often it occurs. About 50 percent of adults experience occasional bouts of insomnia, and one in 10 suffer from chronic insomnia. Insomnia may occur spontaneously or may be associated with medical or psychiatric conditions. Insomnia can be short-lived (acute or adjustment insomnia) or long-lasting (chronic insomnia).

Acute or corrective insomnia can last from one night to several weeks. Insomnia is called chronic when a person has insomnia at least three nights a week and this has been repeated for a month or more.

Short-term or acute insomnia can be caused by common life stressors (such as losing or changing jobs, the death of a loved one or moving), illness, or environmental factors such as light at night, noise, or high temperatures and humidity in the summer.

Long-term or chronic insomnia (insomnia that occurs at least three nights a week for at least three months or more) can be caused by factors such as depression, chronic stress, and pain or persistent discomfort while sleeping at night.

A common cause of chronic insomnia is a conditioned emotional response. Thoughts about the sleep problem (eg, "What if I can't sleep tonight?") and behaviors that develop around the sleep problem (eg, short or long naps during the day, tossing and turning in bed) prolong insomnia symptoms.

What is sleep apnea?

Sleep apnea is a potentially serious sleep disorder that occurs when a person's breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during sleep.

There are two types of sleep apnea: obstructive and central.

• Obstructive sleep apnea (OMA) is more common. It is caused by a blocked airway, usually when the soft tissues at the back of the throat weaken (sag) during sleep. Symptoms of OMA may include snoring, daytime sleepiness, fatigue, restlessness during sleep, gasping for air during sleep, and difficulty concentrating.
• In central sleep apnea (CMA) the airways are not blocked, but the brain is unable to tell the body to breathe. This type is called central apnea because it involves central nervous system function. People with CMA can breathe in air, but usually complain of repeated awakenings during the night.

What is restless leg syndrome?

Restless legs syndrome (RLS) is a sleep disorder that causes an intense, often overwhelming urge to move the legs. This sensation is caused by rest, for example, lying in bed, sitting for a long time, for example, while driving or watching a performance in the theater. NCDs usually occur in the evening, making it difficult to fall asleep and stay asleep. This can be associated with daytime sleepiness, irritability and concentration problems. Often people with NCS want to walk and shake their legs to relieve the discomfort.

What is narcolepsy?

Narcolepsy is a neurological sleep disorder that affects the control of sleep and wakefulness. People with narcolepsy experience excessive daytime sleepiness and intermittent, uncontrollable episodes of falling asleep during the day. These sudden sleep attacks can occur during any type of activity at any time of day. Some patients with narcolepsy experience sudden muscle weakness when laughing or experiencing other emotions.

Narcolepsy usually begins between the ages of 15 and 25, but it can appear at any age. In most cases, narcolepsy is undiagnosed and therefore untreated.

How are sleep disorders diagnosed?

If you suspect you may have a sleep disorder, discuss your symptoms with your health professional. He or she can perform an assessment and help you determine the true difficulty you are having with sleep. Keeping a sleep diary for two weeks can be useful for the health consultant to better understand the condition and to determine the next steps more precisely. Some illnesses can cause sleep disturbances, so your healthcare professional may refer you for additional tests to rule out possible extraneous causes.

A sleep study or polysomnogram (PSG) is a test that electronically transmits and records specific physical activity during sleep. A sleep test can be performed at home (sleep apnea home test) in selected patients. The records become data that is analyzed by a qualified health care provider to determine if you have a sleep disorder.

To determine if you have a sleep disorder, it's important to pay attention to your sleep patterns by keeping a sleep diary and discussing your sleep patterns and characteristics with your healthcare provider. Many common sleep problems can be treated with behavioral treatments and increased attention to proper sleep hygiene. Talk to a counselor if you have any concerns about your sleeping habits.

What questions can you get from a specialist?

• How many hours do you sleep at night?
• Do you toss and turn in your sleep?
• Do you nap during the day?
• How long does it take you to fall asleep?
• Do you wake up in the middle of the night?
• Do you work night shift?
• How sleepy do you feel during the day?

How are sleep disorders treated?

There are various treatments recommended by health professionals:

• Counseling: Some sleep specialists recommend cognitive behavioral therapy. Such counseling helps you "identify and change stressful thoughts" that can keep you up at night.

• Medicines and/or quality sleep supplements.

• Practice good sleep hygiene, such as keeping a regular sleep schedule.

• Exercise regularly.

• Reduce the noise.

• Dim the light.

• Control the temperature to your comfort.

• Choosing the right sleeping position.

What medications can help with sleep disorders?

Nutrients are usually recommended to supplement the body before starting to take medication. Nutrients for sleep are listed in the category – for a peaceful sleep.

Some of the following medications and supplements may be recommended:

Sleep aids may be helpful in some cases of insomnia, including melatonin, zolpidem, zaleplon, eszopiclone, ramelteon, suvorexant, lamborexant, or doxepin.

Restless legs syndrome can be treated with gabapentin, gabapentin enacarbil, or pregabalin.

Narcolepsy can be treated with a number of stimulant or wakefulness-promoting medications, such as modafinil, armodafinil, pitolisant, and solriamfetol.

Tips for getting a good night's sleep

• Create an optimal sleep environment ensuring your bedroom is comfortable, cool, quiet and dark. If noise keeps you awake, try using background sounds like white noise or earplugs. If light disturbs your sleep, try a sleep mask or blackout curtains.

• Think positively. Avoid going to bed with negative thoughts like, "If I don't get enough sleep tonight, how will I ever get through the day tomorrow?"

• Avoid using your bed for someone else, except for sleep and intimate relationships. Do not watch TV, eat, work or use computers in your bedroom.

• Try to clear your mind before bed, writing things down or making a to-do list earlier in the evening. This is useful if you tend to worry and think too much in bed at night.

• Establish a regular bedtime and relaxing routine every night, taking a warm bath, listening to soothing music or reading. Try relaxation exercises, meditation, biofeedback or hypnosis. Wake up at the same time every morning, including days off and holidays.

• Stop looking at the clock. Turn the clock upside down and use only the alarm to wake up. Leave your bedroom if you can't fall asleep within 20 minutes. Read or do a relaxing activity in another room.

• Avoid sleeping. If you are very sleepy, take a bath. However, limit naps to less than 30 minutes and no later than 3 p.m.

• Avoid stimulants (coffee, tea, soda/cola, cocoa and chocolate) and large meals at least four hours before bedtime. Light carbohydrate snacks such as milk, yogurt or crackers can help you fall asleep more easily.

• Avoid alcohol and tobacco at least four hours before bed and at night.

• Exercise regularly, but not within four hours of bedtime if you have trouble sleeping.

What foods or drinks should I avoid to reduce the risk of sleep disturbances?

Avoid the following:

• Caffeinated beverages such as sodas, energy drinks, or coffee in the late afternoon or evening.
• Diet pills.
• Antidepressants (these can suppress REM sleep, but never stop taking antidepressants without your healthcare professional's permission).
• Tobacco.
• Alcohol.

How long do sleep disorders last?

The time varies, and it also depends on what type of sleep disorder you have. It also matters when you started taking steps to improve your sleep. The longer the sleep disturbances last, the longer it may take to achieve good sleep.

Sleep disorders may not be fatal, but they are so frequent and affect your quality of life so severely that they can disrupt your thinking, body weight, school/work performance, mental health, and overall physical health. Common ones like narcolepsy, insomnia, restless legs syndrome, and sleep apnea prevent you from getting the long, deep sleep you need to function at your best.