Living With a Sleep Disorder

Most people have the occasional restless night. When sleep problems become a nightly, or near-nightly occurrence, it is called a sleep disorder. About 34 percent of the American population say their sleep is "only fair" or "poor." A sleep disorder can include:¹

• Trouble getting to sleep
• Trouble staying asleep
• Not getting enough sleep
• Not getting good quality, or restful, sleep

The most common sleep disorders are insomnia, sleep apnea, narcolepsy, and restless legs syndrome (RLS). Left untreated, sleep disorders can cause many physical and mental health problems. However, there are many everyday tips and techniques to help you live better with a sleep disorder.¹

Sleep habits that improve sleep

If you seek help for sleep problems, the first thing your doctor will probably talk to you about are your sleep habits. Modern living tends to undermine good sleep habits, so even simple changes can make a big difference in how well you sleep. Common suggestions include:^1,2

• Setting aside enough time to get 7 to 9 hours of sleep a night
• Going to bed and waking up at the same times 7 days a week
• Avoiding caffeine, smoking, and alcohol within a few hours of bedtime
• Creating a regular relaxation routine before bed
• Turning off lights and electronic devices an hour before bedtime
• Removing the TV and other electronics from the bedroom
• Making the bedroom comfortable and cool

There are many other daily habits that support good nighttime sleep. These are just a few.

Home remedies for better sleep

Home remedies are as old as sleep problems, and many can work well. Most involve encouraging the body and mind to relax. Options include:³

• A glass of warm milk or a cup of chamomile tea
• Lavender oil or other relaxing scent sprinkled on a pillow
• A warm bath or shower
• Soft music

Diet changes that help sleep

You probably already know that eating a big, rich meal close to bedtime can keep you awake. But, diet can impact sleep in many other ways. Alcohol, especially if consumed just before bedtime, can disrupt sleep. Caffeine should be avoided for 6 hours before bedtime. On the other hand, foods rich in iron can help restless legs syndrome and foods rich in magnesium can help insomnia. A diet that helps you lose weight can help improve sleep apnea.⁴

Exercise and sleep

Working some heart-pumping activity into each day can help you sleep better at night. Exposure to sunlight also helps maintain your circadian rhythms. Gentle stretches before bedtime can help relieve stress that keeps you up.^2,3

Relaxation techniques for better sleep

For many people, the day’s tensions make it harder to fall asleep or stay asleep. That is why doing something that relaxes you helps you get a good night’s sleep. Some people listen to calming music, or use meditation and breathing exercises before bed. Others prefer to read or knit.^3,5

Tracking your sleep

Many smartphones, apps, and wearables now track sleep with at least some accuracy. These wearables cannot replace a formal sleep study to diagnose a specific sleep disorder. However, these devices can be useful to give you a general idea of how much sleep you are getting and the quality of that sleep.⁶

Most wearables use an accelerometer, or actigraphy, to sense motion. The device assumes that when you move you are awake and when you are still you are asleep. The results can increase your awareness of how well you are sleeping. But, these devices can also make people overly anxious about sleep.⁶

Bed partners, intimacy, and sleep

Sleep disorders also can impact sexual health, and cause erectile dysfunction or simply reduce desire. Snoring, restlessness, or kicking during sleep can make it harder for a bed partner to sleep well. Luckily, there are many techniques to support healthy intimacy and help partners get a restful night’s sleep.⁷

Smoking and sleep disorders

Smoking and vaping can interfere with sleep because nicotine is a stimulant. If you have a sleep disorder, one of the first recommendations you may hear is to stop smoking.⁸