Understanding Sleep Disorders and How to Treat Them

A man lying in bed awake, unable to sleep due to insomnia, a sleep disorder.

Written by: Gabrielle Talan

Gabrielle, a former insomniac turned sleep writer, brings over a decade of content expertise to her work. For the past 3 years, she's focused exclusively on sleep topics – a happy choice that helps give her the deep and restful sleep she craves.

Achieving good sleep isn't easy for anyone, given the everyday distractions and stressors. However, if sleepless nights have become your norm and restful sleep is rare, you might be dealing with a sleep disorder that can negatively impact your quality of life and overall health.


This comprehensive guide will discuss what sleep disorders are, the various kinds, and ways to manage or treat them.


We've consulted Dr. Leah Kaylor, an FBI psychologist, sleep and trauma expert, and Amazon bestselling author of If Sleep Were A Drug: The Science of Sleep Optimization: Biohack Your Brain, Body, and Performance, to share her expertise on these often misunderstood sleep problems.

Key Takeaways

  • Sleep disorders are common worldwide. They can affect overall health, cognitive function and emotional stability by harming your sleep quality.

  • If you suspect you have a sleep disorder, consult a doctor, because a proper diagnosis and a tailored treatment plan can help.

  • You can prevent the development of sleep disorders by practicing good sleep hygiene, making healthy lifestyle changes, and addressing any health conditions that may be impacting your sleep.

Table of Contents

What Are Sleep Disorders?

Sleep disorders are conditions that affect how well, how long and when you sleep at night.


Sleep disorders lead to sleep deprivation because they interrupt the sleep cycle, preventing you from getting enough quality sleep at night and affecting your daytime functioning. Chronic sleep deprivation can raise your risk for serious health issues.

How Common Are Sleep Disorders?

Sleep disorders are more common than you might think, with over 50 to 70 million Americans chronically suffering from a sleep disorder, according to a study published by The National Academies.(1)

What are the Most Common Sleep Disorders?

The most common sleep disorders are:


  • Insomnia

  • Obstructive sleep apnea

  • Narcolepsy

  • Restless legs syndrome

  • Parasomnias

How Does Sleep Deprivation Harm Your Health?

Sleep deprivation can harm your mental and physical health in various ways. According to sleep expert Dr. Kaylor, "Sleep truly sits at the foundation of every system in the human body - it’s not just 'rest,' it’s a full-scale biological maintenance shift."


Here's what sleep deprivation can do to you:


  • Your cognitive function is impaired, making it difficult to concentrate, focus, solve problems, retain information and learn. Chronic sleep deprivation has more serious long-term effects.


    Dr. Kaylor explains that during sleep, the brain’s glymphatic system clears out harmful waste like beta-amyloid and tau proteins linked to Alzheimer’s disease. Chronic sleep deprivation disrupts this cleaning process, allowing waste to accumulate and increase brain inflammation. Over time, it increases the risk of cognitive decline and neurodegenerative diseases, which Dr. Kaylor cites as one of the most "dangerously-ignored consequences of sleep loss."


  • It can make you emotionally unstable and lead to mental health issues.

  • It weakens the immune system, making you more prone to illness and infections.

  • It can lead to hormonal imbalances that affect your body's growth, metabolism, appetite and stress response.

  • It can also significantly affect your physical performance, causing slower reaction times.

  • It also increases your risk of developing chronic health problems, such as kidney disease, diabetes and obesity. Dr. Kaylor explains that chronic sleep deprivation keeps your body in a constant state of stress, causing inflammation that raises the long-term risk of heart disease, stroke and certain cancers.

What Are the Most Common Signs That You Have a Sleep Disorder?

A man with narcolepsy suddenly falls asleep on his office desk, with his shocked workmates looking at him.

The most common signs you have a sleep disorder are:


  • You have a hard time falling and staying asleep.

  • You experience excessive daytime sleepiness and fatigue, even after sleeping enough.

  • You snore loudly and experience pauses in breathing at night.

  • You feel restless, uncomfortable or have painful sensations in your legs.

  • You fall asleep without warning during the day.

  • You're unable to focus and are moody and irritable.


Dr. Kaylor cites the following as additional symptoms that are often overlooked:


  • You wake up with a headache.

  • You have difficulty remembering details during the day.

  • You wake up with a dry mouth, a painful throat and nasal congestion.

  • You wake up feeling tired and unrefreshed despite a full night's rest.

  • You exhibit strange behaviors during sleep, such as walking, talking, feeling paralyzed or having vivid nightmares.

How Do Doctors Test for Sleep Disorders?

Doctors test for sleep disorders in several ways: a physical examination, taking your medical history and asking you to keep a sleep diary. You might need to take different types of tests, like a sleep study, multiple sleep latency test (MSLT), or a home sleep apnea test. You may be asked to wear a sleep tracker, known as an actigraph.


  • A physical examination and your medical history will help doctors identify any underlying conditions. It'll help them determine whether you need further testing and tailor your treatment plan.

  • A sleep diary is a record of your sleep patterns and habits. You'll need to document how many hours you sleep, how many times you wake up and any sleep disturbances.

  • A sleep study, also known as polysomnography, is an overnight test in which doctors monitor your heart rate, oxygen levels, movements and breathing to identify sleep disorders.

  • A home sleep apnea test (HSAT) is a simplified version of a sleep study that you can do at home to monitor your breathing and oxygen levels.

  • An MSLT is often used to test for narcolepsy by measuring how fast you fall asleep during the day.

  • An actigraphy involves wearing an actigraph on your wrist to track movement and approximate your sleep patterns.


Practicing good sleep hygiene can improve sleep for most people. This includes a consistent sleep-wake schedule, avoiding stimulants and limiting screen time before bed.


However, Dr. Kaylor stresses that professional help is essential when these lifestyle and behavioral changes don't work. She advises looking out for these often missed red flags:


  • Your bed partner notices that you gasp for breath, are restless, talk or twitch while asleep.

  • You fall asleep without meaning to.

  • You rely on caffeine, naps and sleep aids to function.

  • You need several alarms to wake up, indicating you aren't getting enough sleep.


Bottom line: don't wait to get treatment and get your sleep disorder diagnosed. The sooner you are able to understand why you aren’t getting enough rest, the sooner you can fix the problem.

What Is Insomnia?

Insomnia is a sleep disorder in which you have difficulty drifting off and staying asleep. It may also cause you to wake up too early and find yourself unable to go back to sleep. It's one of the most common sleep disorders, with a global prevalence of 16.2% and a 7.9% prevalence of severe insomnia, according to a study published in Sleep Medicine Reviews.(2)


There are two types of insomnia: acute insomnia, which is short-term, and chronic insomnia, which can last for months or longer.


Insomnia can lower sleep quality and cause insufficient rest, leading to excessive daytime sleepiness, fatigue, mood swings and cognitive impairment.

What Are the Most Common Symptoms of Insomnia?

Here are the most common insomnia symptoms:


  • You have a hard time falling asleep at night.

  • You wake up often during the night.

  • You wake up too early and can't go back to sleep.

  • You feel tired when you get up in the morning.

  • You experience daytime sleepiness and fatigue.

  • You're irritable, anxious and moody.

  • You have a hard time concentrating, focusing and remembering things.

  • Your physical ability is impaired.

What Causes Insomnia?

Many factors can cause insomnia, including stress and anxiety, poor sleep habits, mental health conditions, caffeine and alcohol, hormonal changes and other sleep disorders.


  • Stress triggers your body's stress response, which makes you very alert and unable to fall asleep.

  • Poor sleep habits, like an irregular sleep schedule, exercising or consuming caffeine too close to bedtime, can contribute to insomnia.

  • Mental health conditions like post-traumatic stress disorder (PTSD), anxiety disorders, and depression can cause racing thoughts, nightmares and disrupted sleep patterns, which prevent you from relaxing and drifting off.

  • Caffeine is a stimulant that can make it challenging to fall and stay asleep. Alcohol might make you fall asleep faster, but it causes multiple awakenings.

  • Hormonal changes can interfere with the body's sleep-wake cycle, harming sleep quality. For example, when it comes to menopause and sleep, fluctuations in progesterone and estrogen disrupt sleep patterns.

  • Other sleep disorders like sleep apnea, RLS, REM sleep behavior disorder and circadian rhythm disorders also disrupt your sleep cycle with breathing pauses, movement or a misaligned internal clock.


Certain medications (like blood pressure medicine) and other medical conditions (like chronic pain) can also contribute to insomnia.

How Is Insomnia Treated?

Insomnia is treated in a variety of ways: cognitive behavior therapy for insomnia (CBT-I), improving sleep hygiene, engaging in relaxing activities and prescribed sleep medications.


  • CBT-I helps you manage the worries or negative thoughts that keep you awake. It also teaches good sleep hygiene and addresses behaviors that stop you from sleeping well. A study published in JAMA Internal Medicine found that CBT-I is effective for people living with insomnia, including those with chronic illness.(3)

  • Good sleep hygiene helps you create a routine and environment that promotes better sleep and prevents sleep disturbances.

  • Relaxation techniques, like progressive muscle relaxation, can help you feel calmer and less stressed, making falling and staying asleep easier.

  • Medications: Your doctor might prescribe sleep aids to help manage insomnia, which are usually intended for short-term use.


If these treatments don't help, don't lose hope. According to Dr. Kaylor, it isn't a "personal failure," rather an indication that "something deeper is going on." Determining what it is will help your doctor develop a tailored, clinically guided plan to address the root cause of insomnia rather than just manage its symptoms.

Can Insomnia Be Cured?

Yes, it's possible to cure insomnia when it's short-term. The treatments we mentioned above, and addressing any underlying health conditions, may resolve insomnia. More complex or chronic cases might not be totally curable, but can be managed with professional help and discipline.

What Is Sleep Apnea?

Sleep apnea is a type of sleep-disordered breathing in which you experience breathing pauses that can fragment your sleep and reduce its quality.


The most common type, obstructive sleep apnea (OSA), affects approximately 1 billion people globally, according to StatPearls.(4) OSA occurs when the tongue collapses back to the soft palate of the throat, obstructing the airways. Meanwhile, central sleep apnea happens when the brain fails to signal to the breathing muscles to inhale, leading to breathing pauses and awakenings caused by low oxygen levels.

What Are the Warning Signs of Sleep Apnea?

The warning signs of sleep apnea include both nighttime and daytime symptoms.


Nighttime signs:


  • Loud snoring that disrupts your sleep

  • You sleep with your mouth open, which also leads to drooling in your sleep.

  • Breathing pauses lasting from a few seconds up to a minute

  • Making gasping or choking noises

  • Waking up short of breath, with a sore throat or a dry mouth

  • Waking up to pee frequently (known as nocturia)


Daytime symptoms:


  • Feeling extremely tired

  • Excessive daytime sleepiness

  • Waking up with a headache

  • Having difficulty focusing or concentrating

  • Mood swings or irritability

Can Sleep Apnea Be Cured?

Sleep apnea is considered more of a manageable condition than one that's completely curable. This sleep-related breathing disorder is considered a chronic condition, especially obstructive sleep apnea.

What Are the Available Treatments for Sleep Apnea?

The available treatments for sleep apnea include continuous positive airway pressure (CPAP) therapy, lifestyle changes, positional therapy and surgery.


  • CPAP therapy involves using a machine that delivers a continuous stream of air through a special mask worn over your nose and mouth to help keep the airways open. Dr. Kaylor says that diligent use of the machine, despite the learning curve, helps those with sleep apnea improve not just their sleep but also their quality of life.

  • Lifestyle changes like weight loss, regular exercise, avoiding alcohol, sedatives and smoking, and a consistent sleep-wake schedule can promote better respiratory health and sleep quality.

  • Positional therapy can help keep the airways open by switching from back sleeping to side sleeping.

  • Surgery is sometimes recommended when CPAP therapy fails. The type of surgery depends on the part of the anatomy that's contributing to sleep apnea and the severity of the symptoms.

How Can Obstructive Sleep Apnea Be Prevented?

You can prevent sleep apnea by adopting the same lifestyle changes used to treat it.


  • Maintain a healthy weight. Excess weight, especially around the neck, can obstruct the airways.

  • Exercise regularly. Regular physical activity promotes respiratory health and reduces the risk of sleep apnea.

  • Steer clear of alcohol and sedatives. These substances can relax the throat muscles, which can potentially obstruct the airways.

  • Quit smoking. Smoking can cause fluid retention and inflammation in the airways, which contribute to sleep apnea.

What Is Narcolepsy?

Narcolepsy is a neurological disorder that affects how well the brain regulates the sleep cycle, which leads to excessive daytime sleepiness, where sufferers unintentionally and suddenly fall asleep. It's relatively common – the Narcolepsy Network states that the disorder affects an estimated 200,000 Americans and about 3 million people worldwide.(5)

What Are the Symptoms of Narcolepsy?

The symptoms of narcolepsy are:


  • You feel overwhelmingly sleepy during the day.

  • You experience short episodes of muscle weakness triggered by strong emotions, known as cataplexy.

  • You experience sleep paralysis, where you're unable to move or speak as you're falling asleep or waking up.

  • You have vivid, frightening hallucinations as you drift off or wake up.

  • You wake up often during the night.

How Do You Treat Narcolepsy?

Treating narcolepsy involves making changes to your lifestyle and taking prescribed medications.


  • Take short naps during the day to help you overcome excessive daytime sleepiness.

  • Practice good sleep hygiene, especially by maintaining a consistent sleep schedule.

  • Exercise regularly and eat a balanced diet to help manage the symptoms and improve overall health.

  • Join narcolepsy support groups for advice and emotional support.

  • Doctors might prescribe medications to help manage the symptoms, like antidepressants, stimulants and sodium oxybate.

Is Narcolepsy Dangerous?

In itself, narcolepsy isn't dangerous, but the uncontrollable need to sleep can endanger you, for example, while driving, swimming or operating heavy machinery. If your symptoms include cataplexy, you may be more prone to injury from falls.

What Are Parasomnias?

A man sleepwalking in his bedroom.

Parasomnias are odd behaviors that occur during sleep or during transitions between sleep and wakefulness. These behaviors are abnormalities in movement, emotions and perception.

What Are Nightmares?

Nightmares are vivid and frightening dreams that make you feel emotionally distressed upon awakening. These dreams typically occur during the rapid eye movement sleep stage. Probable causes of nightmares include certain medications, stress, trauma or sleep disorders like REM sleep behavior disorder and sleep apnea.


Nightmares can't be cured entirely, and you are likely to have another one at some point in your life, but their frequency can be reduced. Cognitive behavioral therapy can help change the way you think and react to your dreams. When it comes to recurring nightmares, Dr. Kaylor explains that image rehearsal therapy (IRT) can help you rewrite the negative content of your dreams, using guided imagery.


Prioritizing good sleep hygiene, including relaxation techniques, can reduce stress and decrease the occurrence of nightmares.

What Are Night Terrors?

Night terrors are when a person who isn't fully awake sits up in bed, screaming and thrashing. They usually occur at the start of non-REM sleep and are more common in children, but also affect adults. Night terrors are not the same as nightmares, as nightmares don’t involve the same amount of movement.


Those who experience night terrors don't remember them. Factors that contribute to night terrors are stress, certain medications, fevers (in which case they can be considered fever dreams) and sleep deprivation.


Treatment involves addressing the root cause, such as counseling for stress and anxiety, and prescription medications for severe cases. It's essential to create a safe sleep space to avoid accidental injury from sudden and sometimes intense movements. Maintaining good sleep hygiene can also do wonders.

What Is Sleepwalking?

Sleepwalking is defined as walking or performing other basic movements (preparing food, cleaning) or less common ones (driving, walking outdoors) while asleep. It happens during non-REM sleep and is more common in children.


The causes range from inadequate sleep, an inconsistent sleep schedule, fever to stress. Sleepwalking also sometimes runs in families. It can also be a symptom of sleep-disordered breathing, GERD or alcohol abuse.


Management strategies include relaxation techniques, mental imagery and medications. Another is practicing anticipatory awakenings, which means waking up the sleepwalker 20 minutes before an episode is expected to occur, and keeping them awake for as long as an episode typically lasts.

What Is Bedwetting?

Bedwetting is when a person involuntarily urinates, typically at night during sleep. Wetting the bed during childhood is common. However, adults can also involuntarily urinate while they sleep.


It's possible to experience bedwetting if there's a history of it in the family. Other probable causes include delayed bladder development, stress, a urinary tract infection and underlying health conditions, such as sleep apnea or ADHD.


Bedwetting isn't typically a cause for concern for children under 7. It usually resolves on its own as the child gets older. However, if bedwetting happens too often, see a doctor. Treatment for children and adults might include limiting drinks in the afternoon and evening, and urinating on schedule to train the bladder.

What Is Sleep Talking?

Sleep talking is when you talk involuntarily while asleep. It happens as you transition from one sleep stage to the next, often during non-REM sleep. If you share a bed, your partner might notice you mumbling or speaking complete sentences.


This parasomnia affects both children and adults and is generally considered harmless. It usually resolves on its own and doesn't require treatment. Common triggers include stress, sleep deprivation, fevers or certain medications.


If sleep talking is interfering with your sleep quality and happening too often, consult a doctor.

What Is Bruxism?

Bruxism is when you unknowingly grind and gnash your teeth or clench your jaw while asleep. It may also happen when you're awake. It's usually caused by anxiety, stress, misaligned teeth or certain medications.


Symptoms include tooth damage, headaches, earaches, tinnitus, jaw pain and difficulty opening and closing your mouth. Treatment consists of stress management, dental guards or splints, jaw muscle exercises and medication.


Bruxism can also be a symptom of depression, obstructive sleep apnea, dementia and GERD.

What Is Restless Legs Syndrome?

Restless Legs Syndrome (RLS) is a sleep-related movement disorder that's characterized by an uncontrollable urge to move your legs. It affects approximately 7.9% of the global population, according to a study published in the Journal of Global Health.(6)


RLS is often accompanied by pain, tingling, or crawling sensations in the legs, which typically occur at night or when you’re inactive, making it difficult to fall or stay asleep.


The causes include genetic predispositions, iron deficiency, abnormalities in the brain’s dopamine pathways, and medical conditions like Parkinson's disease.


Treatment involves taking prescribed medications and addressing underlying conditions. Lifestyle changes like maintaining good sleep hygiene, regular exercise, leg massages, and warm baths can help alleviate symptoms.

What Is Sleep Paralysis?

Sleep paralysis is when you're unable to move or speak as you fall asleep or wake up. It occurs because even though the brain is awake, you experience the loss of muscle tone that normally happens during REM sleep. The scary thing about sleep paralysis is that you're conscious during an episode. The good news is it's temporary.


Sleep paralysis is linked to stress, lack of sleep, an irregular sleep schedule and narcolepsy. Treatment consists of learning to move the fingers and toes to end an episode, good sleep hygiene, stress management and medication.

How Can Sleep Disorders Be Prevented?

You can prevent sleep disorders by prioritizing sleep quality and adopting a healthy lifestyle. Good sleep hygiene is a powerful preventive measure against any sleep disorder.


Here are some sleep hygiene tips:



Dr. Kaylor emphasizes the importance of good sleep hygiene to prevent unhealthy sleep habits from progressing to chronic sleep disorders. She explains that sleep hygiene protocols help stop this progression by stabilizing the circadian system, protecting sleep pressure and building a strong association between your bed and sleep.

Conclusion

Recognizing the signs of a sleep disorder is the first step towards reclaiming the deep and restful sleep that will give you the energy and health to make the most of every day.


Practicing good sleep hygiene, leading a healthy lifestyle, and addressing any underlying health conditions can help you prevent sleep disorders or treat them if any develop.


Do you have a sleep disorder? Help other readers with tips or advice by commenting below.

Frequently Asked Questions About Sleep Disorders

How Do I Know If I Have a Sleep Disorder or Just Poor Sleep Habits?

You might have a sleep disorder if you frequently struggle with falling or staying asleep, experience excessive daytime sleepiness, snore loudly, experience breathing pauses or show unusual nighttime behaviors.


Poor sleep habits include irregular sleep schedules, drinking caffeine or alcohol before bed, excessive screen time, or an uncomfortable sleep environment. If improving these habits doesn’t help resolve your sleep challenges, you might have a sleep disorder.

Can Stress or Anxiety Cause Sleep Problems?

Yes, stress or anxiety can cause sleep problems. When stress triggers your body's natural response, relaxing and staying asleep becomes challenging, potentially leading to a sleep disorder or worsening existing ones.

What Is the Difference Between Chronic and Temporary Insomnia?

The difference between chronic and temporary insomnia lies in how often and how long symptoms occur.


Chronic insomnia involves symptoms at least three times a week for three months or more. It often requires medical treatment.


Temporary insomnia is usually caused by stress, environmental changes or illness, it lasts days to weeks and resolves once the trigger is addressed.

How Is Narcolepsy Different From Just Being Very Tired?

Narcolepsy differs from being tired because it's a chronic neurological disorder that causes sudden, involuntary daytime sleepiness even after adequate sleep, unlike ordinary fatigue, which improves with good sleep.


Narcolepsy also has symptoms like muscle weakness, sleep paralysis, and hallucinations, which general tiredness does not.

How Common Are Parasomnias?

Parasomnias are relatively common and affect both children and adults. The exact prevalence differs according to the type of parasomnia.


Overall, parasomnias are widespread, with a lifetime prevalence of approximately 4% to 67% in adults, according to a study published in Cureus.(7)

Are Parasomnias Dangerous?

Parasomnias are generally not dangerous themselves. However, some types, like sleepwalking or night terrors, can endanger you when the symptoms are severe.


They can also indirectly cause harm by disrupting sleep quality, leading to daytime fatigue and an increased risk of accidents. Over time, poor sleep may contribute to serious health problems.

Sources:  

(1) "Sleep Disorders and Sleep Deprivation.” The National Academies, www.ncbi.nlm.nih.gov/books/NBK19960/. Accessed 19 December 2025.

(2) “Estimation of the global prevalence and burden of insomnia: a systematic literature review-based analysis.” Sleep Medicine Reviews, www.sciencedirect.com/science/article/pii/S1087079225000747. Accessed 19 December 2025.

(3) “Cognitive Behavioral Therapy for Insomnia in People With Chronic Disease A Systematic Review and Meta-Analysis.” JAMA Internal Medicine, jamanetwork.com/journals/jamainternalmedicine/article-abstract/2839294. Accessed 19 December 2025.

(4) “Obstructive Sleep Apnea.” StatPearls, www.ncbi.nlm.nih.gov/books/NBK459252/. Accessed 19 December 2025.

(5) “Narcolepsy Fast Facts.” Narcolepsy Network, narcolepsynetwork.org/about-narcolepsy/narcolepsy-fast-facts/. Accessed 19 December 2025.

(6) “The global and regional prevalence of restless legs syndrome among adults: A systematic review and modelling analysis.” Journal of Global Health, pmc.ncbi.nlm.nih.gov/articles/PMC11156251/. Accessed 19 December 2025.

(7) “Parasomnias: A Comprehensive Review.” Cureus, pmc.ncbi.nlm.nih.gov/articles/PMC6402728/. Accessed 19 December 2025.


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