Proper sleep hygiene includes :. Poor sleep hygiene can negatively impact both the quantity and quality of sleep you get at night. Without sufficient sleep, you may feel sleepy during the day and struggle to concentrate. A lack of sleep can also impact your ability to drive.
Additional symptoms include insomnia, the need to eat in order to fall asleep, and depressed mood at night. The syndrome appears to be related to a misalignment between the circadian rhythm and rhythm of food intake. Cognitive behavioral therapy can assist people in managing nocturnal eating syndrome. Consult with your doctor to determine the best course of treatment.
Circadian rhythm sleep disorders are the result of irregularities in the circadian rhythm or misalignment of the circadian rhythm with the environment, such as the light-darkness cycle. They may cause insomnia or excessive sleepiness, as well as irritability and depression. Shift work disorder causes you to be misaligned with traditional waking and sleeping hours, which can make falling asleep or staying asleep difficult.
The severity of these symptoms depends on the frequency of the shift work, length of the shifts, and frequency of changed shifts. Treatment of symptoms includes exposure to bright light when you should be awake and ensuring your bedroom is dark and quiet. You can also wear sunglasses on your way home in the daytime to prevent light exposure before you go to sleep. In more severe cases, sleep aids and wake-promoting drugs can help you manage a consistent sleep-wake schedule.
When you travel quickly across more than two time zones, changes in your sleep-wake schedule can cause jet lag disorder. Upon arrival, expose yourself to daylight in the morning hours and darkness in the evening hours to help your body adjust. Delayed sleep phase syndrome is common among adolescents. With this disorder, you tend to fall asleep later and wake later than normal. If you must wake up earlier than desired to attend class or work, you likely feel groggy or sleepy during the day.
Importantly, people who experience delayed sleep-phase syndrome cannot fall asleep earlier, even when they want to. Treatment options include light therapy and melatonin supplements before bedtime. The opposite of delayed sleep phase syndrome, called advanced sleep phase syndrome, causes you to fall asleep early and wake up early. This disorder is more common among older adults. Sleep masks and light-blocking goggles can help delay early wake times caused by sunlight.
Each day, sleep and wake times may be delayed between one and two hours. Although dyssomnias and parasomnias are both groups of sleep disorders, there are key differences between the two. Dyssomnias cause either excessive sleepiness or difficulty falling and staying asleep.
Parasomnias also cause a reduced amount of sleep and poor quality sleep. However, parasomnias are accompanied by unwanted behavior and physical actions during sleep. Treatments for dyssomnias vary depending on the exact sleep disorder causing the poor sleep. Some disorders require medication to relieve symptoms. Others benefit from cognitive behavioral therapy. Keeping a regular sleep-wake schedule and creating an appropriate sleep environment can also help improve sleep.
If you are not sleeping enough or are experiencing poor quality sleep, talk to your healthcare provider about dyssomnia. Share a list of your symptoms with your doctor so you can make a plan for getting the right diagnosis and treatment. With an appropriate plan, you can manage your symptoms and improve your sleep. Sarah has covered news topics for digital and print publications. She holds a degree in broadcast journalism from the University of Nevada.
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Written by Tessa Sawyers on November 12, Read this next. Sleep Disorders. They are relieved by walking or moving the legs. The symptoms are worse at night. RLS may make it hard to fall asleep or stay asleep.
It also causes excessive sleepiness during the daytime. This sleep disorder can be acute, or short-term, or chronic, lasting weeks or months. It can be linked to an outside cause, such as stress, medicine, or a medical condition.
When insomnia is the result of an outside cause, it is called secondary insomnia. Primary insomnia is not caused by outside events. It can be hard to identify the cause of primary insomnia.
Psycho-physiological insomnia occurs when someone under emotional stress becomes anxious, concentrates too intently on trying to sleep, and is unable to sleep because of the level of stress and anxiety. View full article. Sign in Don't already have an account? Individual Login. Institutional Login. Sign in via OpenAthens. Pay-Per-View Access. Buy This Article. View Your Tokens. View Metrics.
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