5 Types of Sleep Disorders and Tips for Healthy Sleep Hygiene

A sleep disorder is a medical condition that interferes with a person’s regular sleep schedule. There are over 80 different sleep disorders described by sleep pathologists, including dyssomnias, parasomnias, circadian rhythm sleep disorders, sleep-related breathing disorders, and sleep-related movement disorders. These disorders involve an inability to fall or remain asleep, nightmares, involuntary, abnormal movements during sleep. Disordered sleeping symptoms include daytime drowsiness, concentration issues, breathing irregularity, performance impairment, and irritability. Respiratory problems, mental health conditions, and stress are common causes of sleep disorders.

There are a few broad categories that most sleep disorders fall into:

1. 1. Dyssomnias: Dyssomnia disorders are sleep conditions in which a person has difficulty falling or staying asleep (further categorized as insomnia) or staying awake (hypersomnia). Chronic insomnia and narcolepsy are types of dyssomnia disorders. Chronic insomnia is a condition in which you struggle to fall asleep without a specific reason. Narcolepsy is characterized by extreme daytime sleepiness and periodic “sleep attacks,” cataplexy (sudden motor weakness), or stressful sleep paralysis.
2. 2. Parasomnias: Parasomnia disorders are conditions in which a person experiences abnormal behaviors, movements, or dreams during sleep, often during transitions between different sleep cycle stages. Common parasomnia disorders include sleepwalking (walking while asleep), night terrors (experiencing intense emotions while sleeping), and REM sleep behavior disorders (acting out violent or active dreams during REM sleep).
3. 3. Circadian rhythm sleep disorders: Circadian rhythm sleep-wake disorders occur when a person’s biological clock is misaligned with traditional waking and sleeping hours, causing them to experience extreme sleepiness and wakefulness at abnormal hours. A shift-work sleep disorder (occurs when working hours negatively affect sleep patterns) and jet lag are both forms of circadian rhythm sleep disorders. Learn about circadian rhythms and how they affect sleep.
4. 4. Sleep-related breathing disorders: Sleep-related breathing disorders are any sleep disorders caused by abnormal breathing patterns during sleep. Sleep apnea is the most common sleep-related breathing disorder—a medical condition in which, during sleep, your body stops receiving oxygen through your upper airway (either due to a blockage, called obstructive sleep apnea, or a brain signal). People with sleep apnea may wake up choking or gasping for breath between sleep cycles.
5. 5. Sleep-related movement disorders: Sleep-related movement disorders disrupt a person’s sleep due to uncontrollable or compulsive muscle movements. Common sleep-related movement disorders include restless legs syndrome (RLS), when you experience irritating sensations in your legs, especially in bed, and bruxism, when you grind or clench your teeth at night.
   

Many factors cause sleep disorders. According to sleep specialists, a few of the most common include:

1. 1. Respiratory problems: Sleep-related breathing disorders are among the most common sleep disorders, stemming from breathing problems during sleep—including allergies, respiratory infections, or faulty brain signals.
2. 2. Mental health conditions: Many sleep disorders stem from mood-related conditions, other mental health problems, or past trauma. Traumatic brain injuries, depression, anxiety, ADHD, and childhood trauma can contribute to sleep disorders. Also, medications like antidepressants that treat specific mental health conditions can have sleep-affecting side effects.
   
3. 3. Stress: People experiencing periods of extreme and abnormal stress may develop a sleep disorder in response, exhibiting parasomnias like sleepwalking, or movement disorders, like bruxism.

Adequate, restful sleep is essential to a person’s physical, mental, and emotional health. Consult a doctor or licensed sleep medicine specialist to discuss treatments and medical advice if you experience sleep-related issues. Here are some tips that promote healthy sleep hygiene:

1. 1. Examine your diet. Diet has a significant influence on your ability to get a good night’s rest. For instance, fatty, unhealthy food can lead to heartburn and sleep troubles. Consuming caffeine too close to bedtime can disrupt your circadian rhythm and prevent you from adhering to your usual sleep schedule. If you’re having difficulty falling asleep at night, be mindful of your daily food choices—opt for balanced meals of vegetables and protein. When timing your meals, avoid eating a large meal before bedtime to prevent dyspepsia (heartburn), which can affect sleep quality. Give your body at least three hours to digest your last meal of the day before turning in for the night.
2. 2. Add exercise. According to research from Johns Hopkins, exercise can help you fall asleep quicker and improve sleep quality. Exercise increases deep sleep—the sleep stage where the body begins to recover and repair itself. Adding 30 minutes of stretching, light jogging, or low-impact weight-lifting to your morning routine can help you get adequate sleep.
3. 3. Change sleep positions. Sleep disorders like sleep apnea occur when your airway is blocked or clogged, resulting in sleeping in a particular position, like on your back with your head tilted back. If you frequently wake during the night, consider changing your sleeping position—for instance, rolling onto one side—to see if that was the cause.
4. 4. Schedule naps. Combat excessive daytime sleepiness is an issue by scheduling a brief nap (or two) during the day to recharge your energy. Neuroscience studies have suggested that a 20-minute nap may be just as regenerative as a longer nap. During this time, you may enter REM sleep (which is why many nappers experience dreams). You will not enter slow-wave deep sleep, which is usually best saved for nighttime. Learn about the five types of naps and tips for taking better naps.
5. 5. Adhere to a sleep schedule. Some sleep disorders are caused or exacerbated by inconsistent sleep schedules—for instance, going to sleep in the early evening one night and past midnight on the next. To help your body adhere to a healthy sleep-wake cycle, set a specific bedtime, and commit to waking at the same time each day. If you have a bed partner, work with them to create a schedule that aligns with each party’s sleep patterns to keep light and other distractions to a minimum.

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