What if we told you that you have access to a very powerful tool for your health that can boost your immune system, help keep your heart healthy, improve your mood, sharpen up your focus, and help your body recover and perform at its best – every single day? It’s something that doesn’t come in a bottle, doesn’t require a prescription, and it’s completely free! That powerful tool is a good night’s sleep.
Yet, across the United States, millions of people deal with sleep problems or find themselves having trouble sleeping night after night. In fact, experts estimate that around 70 million Americans live with ongoing sleep disorders, and about one in three adults say they aren’t getting enough rest. Many people quietly live with sleep issues, assuming that feeling tired or restless is just a normal part of everyday life.
Sleep is essential for almost everything our body does, including how our brain functions, our immune health, how emotionally balanced we are, and our overall wellness. When sleep issues begin to interfere with our quality of rest, the effects can be felt through nearly every part of your health. That’s why Sleep Awareness Week, happening March 8 through 14, is such an important reminder that now is the perfect time to learn more about sleep, understand the signs and symptoms of sleep disorders, and maybe look into some options for testing and diagnosing sleep concerns.
At Entira, we care deeply about your long-term health and how you feel every day. Our team put together this guide to help you get a better understanding of sleep issues, what may be causing them, and how you can take the right steps toward getting the restful sleep that your body deserves.
What Causes Sleep Issues?
When doctors talk about sleep issues, we’re talking about certain conditions that affect how well you sleep, how long you sleep, and how rested you feel when you wake up in the morning. Sleep problems are patterns or conditions that make it harder for your body to get the rest it needs. You might notice that you’re having trouble sleeping, you may be waking up often throughout the night, or you may still feel tired even after what should have been a full night of sleep.
One of the most common conditions that people ask about is insomnia. If you’ve ever wondered about the sleep insomnia meaning, it refers to having difficulty falling asleep, staying asleep, or waking up too early and simply not feeling well rested. Studies show that about 30 percent of adults will experience insomnia at some point in their lives.
Other common causes of sleep problems include sleep apnea, restless leg syndrome, and certain circadian rhythm disorders that affect your body’s internal body. For example, if you or someone in your home has ever noticed that you snore loudly, gasp for air, or seem to stop breathing while asleep, that could be a sign of sleep apnea. This condition causes your breathing to pause and restart repeatedly throughout the night, which can have a major impact on your sleep, sometimes without you even realizing it.
If you’ve ever felt a strong urge to move your legs when you’re trying to relax or fall asleep, especially if your legs feel tingly, restless, or uncomfortable, that could be a sign of restless leg syndrome. This is a nervous system condition, and it often becomes more noticeable in the evening and can make settling down for sleep very difficult.
Circadian rhythm disorders are a little bit different. This can happen when your body’s natural sleep–wake cycle gets out of sync, which can make it hard to fall asleep or wake up at regular times.
These conditions can develop for many different reasons. Stress, lifestyle habits, certain medical conditions, and the medications that you take can all play a role in ongoing sleep issues that lead to a poor night’s rest.
Why Do Our Sleep Patterns Change as We Get Older
One thing that many people don’t realize is that sleep issues can look a bit different depending on your age and stage of life that you’re in. The way your body sleeps and the things that affect your sleep can change as time goes by, and that means that sleep problems may show up at different ages, in different ways, for different people.
Sleep problems in teens are most often caused by natural shifts in the body’s internal clock. During the teenage years, our circadian rhythms start to change, which means teens often feel more awake later at night and have a harder time falling asleep early on. At the same time, early school schedules and late-night screen time can make it even harder to get enough rest. Many health experts say that teens need about 8 to 10 hours of sleep each night, yet many teens get an average of 7 hours or fewer.
As an adult, we can experience sleep problems for a few different reasons. Things like stress, busy work schedules, parenting responsibilities, and other conditions like sleep apnea can all affect how well we sleep.
And, as we start to get older, sleep problems in the elderly can become a lot more common. Our sleep cycles often become lighter with age, meaning that we don’t always enter into the deeper stages of sleep, and certain medications or health conditions can make staying asleep more difficult.
When It May Be Time for a Sleep Problems Test
If you’ve been dealing with sleep issues for a while, you might start wondering whether it’s time to talk with a doctor or consider sleep testing. Many people feel a little nervous when they first hear about sleep testing, and that’s completely understandable. The good news is that most testing is easy, comfortable, and specifically designed to help you get the answers you need about what’s happening during your sleep, and how you can finally start to sleep better.
Signs That It May Be Time to Talk With a Doctor
There are a few common signs that may suggest it’s time to consider a sleep problems test. If any of these sound familiar, it may be helpful to speak with your doctor.
- Ongoing fatigue that doesn’t improve even after a full night in bed
- Loud snoring that others notice during the night
- Waking up often throughout the night
- Feeling extremely tired or sleepy during the day
- Morning headaches or difficulty concentrating
These symptoms can sometimes be a sign of an underlying sleep issue that is impacting your rest without you realizing it.
How Doctors Begin Diagnosing Sleep Issues
When we begin diagnosing sleep issues, we first start off by listening carefully to everything that you’re experiencing. We talk with you about your sleep habits, your health history, and all of the different symptoms that you’ve noticed. That information helps us decide whether sleep testing is the right option to help us get more answers.
What a Home Sleep Study Looks Like
One of the most common options to diagnose sleep issues today is a home sleep study.
- The test is completed in your own home
- Small sensors monitor your breathing and oxygen levels
- The equipment is designed to be simple to use and comfortable to wear
- Most people find that it’s easy to fit into their normal bedtime routine
Simple Habits That Can Help Improve Your Sleep
If you’ve been having trouble sleeping, these simple tips may help improve your nightly routine.
- Keep a consistent bedtime. Going to bed and waking up at the same time each day helps your body develop a healthy sleep rhythm.
- Limit caffeine later in the day. Coffee, soda, and energy drinks can stay in your system for hours and can lead to sleep problems at night. It’s best to stop any caffeine about 4 – 6 hours before bedtime.
- Reduce screen exposure before bed. Phones, tablets, and TVs give off blue light which can signal your brain to stay awake when it should be resting.
- Create a comfortable sleep environment. Our bodies sleep best when we have a cool, dark, and quiet bedroom. This kind of comfortable environment can help your body relax and prepare for sleep.
- Stay physically active. Regular exercise during the day can help lead to deeper sleep at night.
- Manage your daily stress. Relaxation practices like yoga, stretching, reading, taking a bath, or slow breathing exercises can help calm your mind. This leads to a more relaxed state and ultimately a better sleep!
If your sleep issues continue even after improving your sleep habits, it may be a good idea to speak with your doctor so we can explore additional options together.
How We Help Our Patients Find Better Sleep
At Entira Family Clinics, caring for your overall health means paying attention to how you sleep, how you feel during the day, and how your body is functioning overall. If you’ve been struggling with sleep issues, our team is here to listen and help you figure out what might be going on.
We’re a group of family medicine clinics serving patients across the Twin Cities, and our doctors focus on developing lasting, long-term relationships with all of the people that we care for. That means we take time to understand your symptoms, your daily routines, and what your nights actually look like. When we begin diagnosing sleep issues, we start with a conversation about your health history and your sleep habits.
From there, we may recommend a sleep problems test to learn more about what’s happening during your sleep. In a lot of cases, this can be done with a home sleep study that allows you to sleep at home, in your own bed while monitoring your breathing and oxygen levels. If needed, we can also coordinate your care with a local, trusted sleep specialist.
Living in Minnesota means that our routines change with the seasons. Long winter nights, early sunrises in the summer, and hectic family schedules can all have an impact on sleep problems and patterns that lead to trouble sleeping. That’s why having a provider who understands your lifestyle and your community can make a really big difference.
If your sleep concerns have been sticking around for a while, it may be a good time to talk with someone about it. Together, we can look into the next steps you can take so that you can move toward getting a better night’s rest and feeling more like yourself during the day.
Frequently Asked Questions
How do you treat sleeping problems?
Treatment can look a little bit different for everyone, because the causes of sleep concerns can vary. Many sleep problems solutions start with simple lifestyle changes that can lead to healthier sleep habits. This may include improving your sleep hygiene, keeping a regular bedtime, cutting back on caffeine, and creating a calm bedtime routine. In some cases, medical care may also help. For example, if a person has sleep apnea, a CPAP device can help keep breathing steady during sleep. At Entira, we work with you to understand your symptoms and find the right combination of support and care.
What are the most common sleep problems?
There are several common sleep problems that our doctors see on a regular basis. These include insomnia, which involves difficulty falling or staying asleep, and sleep apnea, which causes your breathing to pause during sleep. Restless leg syndrome can create uncomfortable sensations in the legs at night, and circadian rhythm disorders affect the body’s natural sleep-wake cycle.
How to get sleep fast?
If you’re having trouble sleeping, it can help to focus on calming down your body and mind before bed. Slow breathing exercises, relaxing bedtime routines, and limiting your screen use can reduce sleep problems at night.
Is insomnia considered a mental illness?
Understanding the meaning of insomnia can help clear up any confusion here. Insomnia is considered a sleep disorder. It can sometimes occur alongside mental health conditions, and treatment options may include behavioral therapy or medical support.
