Sleep disturbances

Sleep disturbances affect nearly everyone at some point. They occur when you have trouble falling or staying asleep, which leads to daytime fatigue or sleepiness. Common sleep disturbances include:

• Insomnia - difficulty falling or staying asleep


• Sleep apnea - breathing interruptions during sleep


• Restless leg syndrome - unpleasant sensations and urge to move legs


• Narcolepsy - falling asleep randomly during the day

What causes sleep disturbances?

There are many potential causes, such as:

• Stress, anxiety, or depression


• Pain or discomfort


• Medications


• Sleep disorders


• Environmental factors like noise, light, or uncomfortable room temperature

Hormone imbalances may also play a role for some people. For example, low melatonin, estrogen, or testosterone levels can make it harder to fall and stay asleep.

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Effects of poor sleep

Not getting enough good quality sleep can negatively impact both physical and mental health:

• Fatigue and sleepiness


• Concentration and memory issues


• Mood changes like irritation and depression


• Increased risk of illness and chronic diseases


• Impaired immune system functioning


• Slower metabolism and weight gain

Tips to improve sleep quality

Here are some healthy sleep hygiene habits to follow:

• Go to bed and wake up at a consistent time


• Make sure your bedroom is quiet, cool, and dark


• Avoid screens before bedtime


• Reduce caffeine and alcohol intake


• Relax through meditation, reading, or baths before bed


• Exercise regularly, but not too close to bedtime

Consult your doctor if you regularly have trouble sleeping. They can help identify potential causes and recommend tailored treatments like cognitive behavioral therapy for insomnia (CBT-I). For some cases like sleep apnea or restless leg syndrome, they may prescribe devices like CPAP machines or medications to help improve sleep.