Sleep disorders: what to watch for and what to do

Not sleeping well? You're not alone. Sleep problems range from trouble falling asleep to dangerous breathing pauses at night. This page gives clear signs to watch for, simple steps you can try tonight, and when to see a doctor. No jargon—just useful, practical advice.

Common types and their signs

Insomnia: Trouble falling or staying asleep, waking too early, or feeling unrefreshed. If this happens several nights a week and lasts weeks, it’s more than a bad night.

Sleep apnea: Loud snoring, choking or gasping during sleep, and daytime tiredness. Partners often notice pauses in breathing. Untreated sleep apnea raises heart and stroke risk.

Narcolepsy: Sudden daytime sleep attacks, overwhelming tiredness, and sometimes brief muscle weakness (cataplexy). If you nap and still feel exhausted, get evaluated.

Restless Legs Syndrome (RLS): An uncomfortable urge to move your legs at night, often with crawling or tingling sensations. Moving helps, but sleep suffers.

Circadian rhythm issues: Night owls forced into early schedules or shift workers who can’t align sleep with daylight. Timing is the problem, not sleep quality alone.

Practical steps you can try tonight

Set a schedule. Go to bed and wake up at the same time every day, even on weekends. Your body likes routine.

Fix the bedroom: cool, dark, quiet. Remove phones and bright clocks. Wind down one hour before bed—read, stretch, or do light breathing exercises.

Watch caffeine and alcohol. Avoid caffeine after mid-afternoon. Alcohol may make you fall asleep but fragments sleep later.

Limit naps to 20–30 minutes and earlier in the day. Long or late naps make nighttime sleep harder.

Try behavioral methods first. Cognitive Behavioral Therapy for Insomnia (CBT‑I) is a proven, non-drug treatment that helps most people with chronic insomnia.

If symptoms suggest a medical problem—loud choking at night, daytime sleep attacks, or marked daytime impairment—see a doctor. They may recommend a sleep study (polysomnography), daytime tests, or refer you to a sleep specialist.

Medications and devices: For sleep apnea, CPAP and other devices work well. Some conditions need prescription medicines: short courses of sleep meds, melatonin for circadian shifts, or wake‑promoting drugs for narcolepsy. If you’re curious about wake‑promoting medicines, read our Modaheal (modafinil) guide to learn how they work and their risks.

Finally, keep a simple sleep diary for two weeks: bedtime, wake time, naps, caffeine, and how rested you feel. That record helps your doctor find the problem faster. If sleep loss hurts your mood, safety, or daily life, get help—sleep affects everything, and treatment often helps more than you expect.