Sleep Disorders: Signs, Causes, and How to Sleep Better

Struggling to fall asleep or waking up tired every morning? Roughly one out of three adults reports short-term sleep problems at some point. Sleep disorders are common, but many people don’t know which problem they have or what actually helps. This page gives clear, practical steps you can try and tells you when to see a doctor.

Common types and how they look

Sleep problems come in a few typical forms. Insomnia means trouble falling asleep, staying asleep, or waking too early and feeling unrested. Sleep apnea causes loud snoring and breathing pauses during the night; people wake gasping or feel very sleepy during the day. Restless legs syndrome creates an urge to move the legs that makes sleep hard. Narcolepsy causes sudden daytime sleep attacks and can be dangerous if it happens while driving.

Look for these warning signs: constant daytime sleepiness, loud or choking snoring, falling asleep at odd times, memory or mood changes tied to poor sleep, or leg discomfort that keeps you awake. If nights look like this more than a few times a week, it’s worth doing something about it.

What helps: practical steps and treatments

Start with sleep hygiene—small habits that often make a big difference. Keep a consistent sleep and wake time, even on weekends. Make your bedroom cool, dark, and quiet. Avoid heavy meals, caffeine, and alcohol within a few hours of bedtime. Put screens away an hour before bed; the blue light tricks your brain into waking up.

If habits don’t help, try a sleep diary for two weeks: note bed and wake time, naps, caffeine, alcohol, mood, and how rested you feel. Bring that to your doctor. For chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the first-line treatment and works better long-term than sleeping pills. Many clinics and online programs offer CBT-I with step-by-step exercises to change thoughts and habits around sleep.

For suspected sleep apnea, a sleep study (polysomnography or home testing) will confirm breathing pauses. Continuous positive airway pressure (CPAP) is the common and effective treatment. For restless legs, simple fixes like iron checks, stretching, and certain medications can help. Some people use short-term medications—melatonin, low-dose antidepressants or sedatives—but these should be used carefully and only with a doctor’s guidance because of side effects and dependence risks.

Medications like trazodone are sometimes used off-label for sleep, especially when other options fail, but they aren’t right for everyone. Talk to your provider about risks, interactions, and how long to use any drug.

If you snore loudly, gasp for air at night, fall asleep while driving, or notice memory and mood changes tied to poor sleep, see a doctor. A sleep specialist can order tests and suggest targeted treatment. Better sleep is often closer than you think—start with simple changes, track your nights, and ask for help when habits aren’t enough.