Common sleep problems are conditions that affect the ability to sleep well on a regular basis. Perfect sleep quality and adequate shut-eye time are vital for both a healthy body and a sound mind.
Here are 10 common sleep problems that affect a large majority of the population and what you can do to overcome them.
1. Insomnia
Insomnia is a common sleep problem that makes it difficult for a person to fall asleep or stay asleep.
According to recent statistics, 30% of Americans have symptoms of insomnia in varying degrees.
Insomnia is broadly classified as either acute or chronic. Acute insomnia is a type of temporary sleep disorder that can be caused by an upsetting life event or stress and can usually be eliminated by eliminating the cause.
On the other hand, chronic insomnia can have cycles of relapse, remission, or persistent symptoms. This can either be tackled with medications or non-drug techniques such as cognitive-behavioral therapy.
Bottom Line:
For many, putting the activities of the day behind you and relaxing before bedtime will reduce stress and give you a good night’s sleep. More serious cases of insomnia could require things ranging from melatonin to seeking help from a medical professional.
2. Snoring
The noise made during breathing, while a person sleeps could be more serious than just a disturbing sound. Snoring may be an indication of obstructed breathing and must be addressed early on to avoid future sleep problems.
Snoring is known to be more prevalent in males and tends to increase with both weight and age.
Statistics state that 45% of normal adults’ snore, which can not only disturb people around them but also impair their own sleep quality.
Although treatment of snoring includes the use of snoring mouthpieces and anti-snoring devices, it can also be kept under check by a few simple remedies.
Bottom Line:
One of the best ways to considerably reduce snoring is to keep nasal passages open. A few ways to open the airways could be:
- Steam inhalation
- Hot shower before bed
- Nasal strips
- Angling yourself with an adjustable bed
3. Obstructive Sleep Apnoea
Obstructive Sleep Apnoea is often associated with snoring and is the result of temporary breath loss when sleeping, often caused due to an intermittent blocking of the throat muscles. This can disrupt sleep and result in tiredness and fatigue during the day.
A study has reported that 18 million American adults have sleep apnoea with a prevalence as high as 10 to 20% in habitually snoring children.
The first line of relief from the numerous treatments for sleep apnoea comes with the use of oral appliances and the use of continuous positive airway pressure (CPAP).
Bottom Line:
A lifestyle change, such as cessation of alcohol and reduction in weight can help alleviate the symptoms of sleep apnoea. Of course, with a proper sleep study, a doctor could prescribe a number of solutions, including continuous positive airway pressure (CPAP) therapy.
4. Sleep Hypoventilation
Sleep hypoventilation is basically a breathing related disorder that can interrupt normal sleep. The underlying factors could be obesity, thyroid problems or airway obstructions.
It results in abnormally slow breathing during sleep resulting in low oxygen and elevated levels of carbon dioxide in the blood.
Sleep hypoventilation can lead to headaches, dizziness, sluggish metabolism and faintness during the day. With no treatment, it could lead to breathing or heart failure.
Bottom Line:
If you are experiencing frequent morning headaches, fatigue and daytime sluggishness you may be suffering from sleep hypoventilation.
Treatment for sleep hypoventilation involves the use of non-invasive positive pressure devices in treatments such as (CPAP) therapy or bilevel positive airway pressure (BPAP) therapy.
5. Restless Legs Syndrome
Restless legs syndrome (RLS) also known as Willis-Ekbom disease is diagnosed when people have an uncomfortable feeling in their legs (a condition of the nervous system) and the only thing that gives them relief is constant (often involuntary) leg movement.
The unpleasant sensation in the calves and thighs and the resultant movement of legs significantly hampers the quality of sleep.
A statistic lists that 5% of adults have a mild form of RLS and its occurrence in women is twice that of men.
The following medications are prescribed for RLS treatment which are either given alone or in combination with each other:
- Dopamine agonists: They act like the neurotransmitter dopamine in the brain
- Dopaminergic agents: Increase the level of dopamine in the brain
- Benzodiazepines: Help in sleeping
- Opiates: Used as a pain reliever
- Anticonvulsants: Help in relieving chronic and nerve pain
- Alpha2agonists: Turns down involuntary muscle movements
Bottom Line:
As a first step, begin with eliminating caffeine, alcohol and tobacco which are known to aggravate RLS. At the very least, reduce the amount of these irritants, especially before bed. If RLS persists, there could be other causes.
6. Bruxism
Sleep Bruxism is the medical term for grinding or clenching teeth during sleep. As a result, people also suffer from earaches, headaches, jaw pain and damaged teeth.
One research study estimates that 8 to 16% of the adult population has sleep bruxism and that it is more prone in the younger generation.
Wearing mouth guards and mouth splints creates a physical barrier between the upper and lower jaw thus reducing the damage to the teeth. This also prevents any grinding noises you make at night and therefore results in better sleep.
Bottom Line:
Minimizing stress and practicing relaxation therapies along with simple jaw alignment exercises can help reduce bruxism. If serious, you may need a mouth guard to be prescribed to prevent permanent issues with your teeth and gums.
7. Narcolepsy
Narcolepsy is a nervous system disorder that causes daytime drowsiness and sleep attacks. It is caused by a decreased amount of brain protein (hypocretin) that helps in regulating your sleep-wake cycles.
It is a rare condition that is known to affect 1 in 2000 Americans.
Narcolepsy, diagnosed after several tests, can cause people to suddenly fall asleep and daydream. It can also result in cataplexy, which is a sudden muscle weakness normally felt after a strong emotional experience.
Drugs used to treat narcolepsy are those that reduce daytime sleepiness, improve alertness along with a combination of antidepressants.
Bottom Line:
Eating light meals and taking short naps in the afternoon along with regular exercise can improve the quality of your night sleep. Of course, if you’re falling asleep without known cause, medical treatment may be necessary.
8. Sleep talking, sleep walking and other automatic behaviors
Sleep talking (known as somniloquy) and sleepwalking (known as somnambulism) fall under the category of behavior disorders, i.e. activities that one would normally perform when awake.
A factsheet states that 17% of children and 4% of adults are reported sleep walking, whereas sleep talking occurs in 50% of children and 5% of adults.
As observed from the statistics, these symptoms tend to reduce as the child grows older. However, in some cases, a combination of sleeping pills and antidepressants may be prescribed to limit episodes and promote sleep.
Bottom Line:
Maintaining proper sleep hygiene along with cognitive-behavioral therapy (CBT) helps in keeping a check on these automatic behavior disorders. Practically, you may want to secure doors and remove items that could cause stumbling in the event of sleepwalking.
9. Nightmares and night terrors
Nightmares are predominant in people of all ages and usually result in waking up with a strong negative emotion.
On the other hand, night terrors are more common in children and do not cause a complete loss of sleep.
Nightmares can be triggered by numerous factors which could include scary movies, depression or medical prescriptions. Their occurrence is quite common and affects 80-90% of people at some point in their lives.
Night terrors could be caused by fever, fatigue or head injuries and affect as much as 6.5% of children and 2.2% of adults.
Your physician might recommend counseling, stress-reduction techniques or mild medications to avoid sleep disturbances.
Bottom Line:
Try to relax, read a book or take a warm shower before bed to help you get sound sleep at night. It may be necessary to seek treatment for any known issues that may be causing recurring nightmares or terrors.
10. Rapid eye movement behavior disorder
Rapid Eye Movement (REM) sleep behavior disorder (RBD) is a condition where a person lashes out and becomes violent during sleep. Normally, the limbs and muscles are relaxed during sleep, however in the case of RBD, the limbs act out the dreams and the person can also recall them upon waking.
RBD is a rare occurrence and is experienced by 0.5% of the population.
RBD is caused by an improper function of a chemical that keeps your body relaxed when you are dreaming. This can progress from talking to kicking or jumping and can be a hindrance to your partner.
As a treatment for RBD, your physician might prescribe a dose of clonazepam or melatonin as a dietary supplement.
Bottom Line:
Practically, maintain bedroom safety precautions to avoid any injuries and regulate a standard sleep cycle. Otherwise, it may be prudent to seek medical treatment to determine the best route to getting a good night’s sleep.