How Sleep Disorders Can Cause Restless Sleep And How To Improve Sleep Quality
Like nutritious food and water, sleep is a basic need of the human body. Sleep quality is deeply tied to a person’s brain function and their physical and mental health, so it can be important to understand the factors that often contribute to restless sleep. Here, we’ll examine sleep disorders that can impact the quality of a person’s rest, as well as tips that may help you get better sleep.
The importance of quality sleep
There are two types of sleep: rapid eye movement (REM), when individuals tend to dream, and non-REM, including the periods of deepest sleep. These two main types of sleep alternate in three to five cycles during a full night’s sleep. Getting enough of both types of sleep can be critical for the functioning of virtually every body system.
A lack of sleep can lead to a variety of short-term impacts, like drowsiness, poorer emotional regulation, impaired judgment, and trouble concentrating. Prolonged sleep deprivation can lead to an increased risk of a variety of serious health problems, from dementia to cardiovascular disease.
What are sleep disorders, and how do they affect sleep quality?
Sleep disorders, also known as sleep-wake disorders, are conditions that impede an individual’s ability to maintain normal sleep patterns. They either make a person unable to fall asleep, stay asleep, reach a deep sleep, wake up, or stay awake. These disorders can disrupt the body’s natural sleep cycles, potentially interfering with physical, mental, emotional, and social functioning.
Particularly when addressed, sleep disorders have been linked to cardiovascular disease, anxiety disorders, and other adverse health outcomes. Because of their long-term effects on health, it can be crucial to recognize and treat symptoms as early as possible to improve overall quality of life.
Exploring common sleep disorders and how they can cause restless sleep
There are several categories of disorders that can cause restless sleep. Some of these categories stand alone, while others have multiple diagnoses under their umbrella. While individuals of any age can have sleep problems, certain sleep disorders often begin in young adulthood. Early identification and treatment may be essential for long-term improvements in sleep quality.
Insomnia
Insomnia is reported to be the most common sleep disorder. People with insomnia have difficulty falling asleep or staying asleep. Symptoms of insomnia may be present episodically (i.e., one episode lasting one to three months), persistently (i.e., lasting more than three months), or recurrently (i.e., two or more episodes annually).
Parasomnias
Parasomnias manifest as unusual behaviors during sleep. These include REM parasomnias, such as nightmare disorder and recurrent isolated sleep paralysis, and non-REM parasomnias, such as sleepwalking and night terrors. Other parasomnias include bed-wetting and sleep-related hallucinations. These behaviors and experiences prevent an individual from getting a restful sleep.
Sleep-related movement disorders
As the name suggests, sleep-related movement disorders are a group of diagnoses in which repetitive movements hinder sleep. These include:
- Restless legs syndrome
- Periodic limb movement disorder
- Sleep-related bruxism (teeth grinding or clenching)
- Sleep-related leg cramps
- Propriospinal myoclonus (muscle twitching) at sleep onset
- Sleep-related rhythmic movement disorder
Symptoms of some of these disorders involve twitching or kicking at least 15 times hourly, strong urges to move the limbs, or other physical disturbances or sudden movements that make getting quality sleep difficult.
Circadian rhythm sleep-wake disorders (CRSDs)
This family of disorders upset a person’s internal body clock, misaligning their circadian rhythm and leading to excessive daytime sleepiness, difficulty with decision-making, and decreased environmental awareness. Circadian rhythm sleep-wake cycle disorders can be intrinsic or extrinsic—that is, caused by internal or external factors, respectively. Examples of these disorders include:
- Delayed sleep phase disorder (intrinsic)
- Advanced sleep phase disorder (intrinsic)
- Irregular sleep-wake rhythm disorder (intrinsic)
- Non-24-hour sleep-wake disorder (intrinsic)
- Shift work sleep disorder (extrinsic)
- Jet lag (extrinsic)
Like many other sleep disorders, the risk of CRSDs may increase with age, due to genetics, or when diagnosed with certain medical conditions.
Central disorders of hypersomnolence
Central disorders of hypersomnolence are characterized by severe sleepiness during the daytime—even despite high-quality sleep hygiene habits. Narcolepsy and idiopathic hypersomnia are among the diagnoses in this category.
Exploring sleep apnea and other sleep-related breathing disorders
Sleep apnea is among the most common sleep disorders, with one study estimating that 1 billion people between the ages of 30 and 69 have obstructive sleep apnea.
There are three primary types of sleep apnea:
- Obstructive sleep apnea (OSA), caused by a blockage of the airway due to the relaxation of the throat
- Central sleep apnea (CSA), in which the brain does not signal the muscles to work consistently during sleep
- Complex sleep apnea, which combines the above two conditions
Sleep apnea can cause both daytime and nighttime symptoms. During the day, an individual may experience headaches, sexual dysfunction, mood changes, fatigue, and cognitive impairment. During the night, symptoms may include unusual breathing patterns or pauses in breathing, restlessness, night sweats, snoring, and frequent wakeups. Other sleep-related breathing disorders include sleep-related hyperventilation.
How sleep apnea can lead to restless sleep or other sleep problems
Sleep apnea interrupts breathing or causes an individual to pause breathing. A lack of oxygen to the brain prompts a reflex that wakes an individual up just enough to regain airflow, making it difficult for a person with sleep apnea to reach a deep sleep.
If left untreated, sleep apnea can also lead to other physical concerns, such as high blood pressure, heart damage, and arrhythmias. Treatments such as continuous positive airway pressure (CPAP) machines may help improve sleep patterns and reduce the risk of other conditions.
Seeking treatment for sleep problems like apnea and other sleep disorders
Untreated sleep disorders like sleep apnea can cause or exacerbate sleep disturbances and may cause a cycle of restless sleep and deteriorating health. Poor sleep quality can weaken the body’s immune system, impair cognitive function, and increase the risk of chronic physical illness. Persistent sleepiness can also impact a person’s mood, daily functioning, and relationships. For these reasons, consulting with a healthcare provider about your symptoms can be important.
Recognizing sleep apnea and other sleep disorders early
Some of the most common symptoms of sleep apnea include loud snoring, episodes of choking or gasping for breath during sleep, fatigue during the daytime, and cognitive impairment. If you notice that you are frequently waking during the night, have difficulty getting comfortable in bed or falling asleep, are excessively sleepy during the day, or are experiencing symptoms of any other sleep disorder, consider seeking medical advice from a licensed professional who specializes in sleep medicine.
How to improve sleep quality and reduce restless sleep
Because of sleep quality’s profound effects on physical and mental health, experts suggest that early identification of sleep problems or sleep disorders can be “of paramount importance.” It’s generally recommended that you meet with your doctor if you’re experiencing persistent sleep problems. They can screen you for various sleep disorders and make recommendations for treatments or habits that may help improve the quality of your rest.
Lifestyle habits to improve sleep quality
In addition to seeking evaluation from a healthcare provider, maintaining habits that prioritize good sleep hygiene may help address symptoms of sleep disorders. Examples include:
- Maintaining a consistent sleep schedule. Going to bed and waking up at the same times daily may help regulate the body’s internal clock.
- Establishing a bedtime routine. Engaging in relaxing activities before bedtime, such as reading, meditating, or gently stretching, can help prime the body for sleep.
- Exercising regularly. Regular physical activity may help promote deeper sleep (as long as you’re done exercising at least a few hours before bedtime).
- Effectively managing stress. Yoga, deep breathing, and other mindfulness techniques may help reduce stress or anxiety, which can often make sleep difficult.
- Avoiding disruptive activities before bed. Consuming caffeine, alcohol, or nicotine products or being exposed to screens or bright lights can interrupt sleep patterns.
Medical treatments for sleep disorders and restless sleep
Sleep disorders are officially classified by the International Classification of Sleep Disorders, Third Edition (ICDS-3), which is maintained by the American Academy of Sleep Medicine. The following are potential medical treatments for sleep disorders that your doctor may recommend:
- CPAP therapy: Continuous positive airway pressure (CPAP) machines harness air pressure to keep an individual’s airways open during sleep. This therapy is often used for individuals with sleep apnea.
- Oral appliances: People with sleep apnea may also use other devices, such as mandibular advancement devices (MADs) and tongue stabilizing devices (TSDs), to keep air flowing effectively during sleep.
- Medications: Pharmacological intervention is sometimes used to help individuals with insomnia and other sleep disorders. Ask your doctor before starting, stopping, or changing any medication.
- Consultations with a sleep therapist: A qualified sleep therapist can provide individualized treatment plans.
Natural remedies to improve sleep quality and/or address sleep apnea
In addition to professional treatment, individuals with sleep disorders may incorporate some or all of the following approaches to their sleep regimen:
- Herbal supplements. Certain herbs, such as valerian root and chamomile, may encourage sleep. Talk to your doctor before trying new herbs or supplements, as some may have side effects or interact with medications.
- Aromatherapy. When used safely, lavender, bergamot, cedarwood, and other calming essential oils may help relax the body and promote sleep.
- Breathing exercises. Deep breathing techniques may help relax and prime the body for sleep.
- Positional therapy. Sleeping in certain positions may relieve some symptoms of apnea and other sleep disorders.
While these remedies may not be able to treat sleep disorders on their own, they can often be helpful as part of a larger treatment regimen. Consult with a professional before implementing these methods into your routine.
Talk therapy and its role in sleep disorder treatment
Some sleep disorders have physiological causes, some have mental causes, and some have a combination of both. Certain forms of talk therapy may help address the psychological factors behind sleep problems.
Cognitive behavioral therapy for sleep problems
Therapy can be particularly helpful in managing insomnia. Cognitive behavioral therapy for insomnia (CBT-I) is a modality that works by addressing negative thought and behavioral patterns that may cause anxiety and affect sleep. A CBT-I therapist may work with an individual to develop a sleep routine that might improve their rest, potentially including strategic sleep restriction, cognitive restructuring, and stimulus control.
The option of online therapy for sleep disorders and sleep quality
Online therapy provides a flexible and convenient alternative to in-person treatment, allowing those with sleep disorders to meet with a therapist—even if they don’t have providers in their area or can’t easily commute to appointments. With online therapy, you can get matched and then meet with a licensed therapist remotely from anywhere you have an internet connection. Removing the stress of locating a provider and traveling to in-person sessions may also be beneficial for those already feeling stressed about sleep problems.
The effectiveness of online therapy for sleep problems
Preliminary studies suggest that online-administered CBT-I may be effective in treating certain sleep disorders. However, more research is required to confirm and expand upon these initial findings. Research on online therapy more generally indicates that this format may often be as effective as in-person therapy for treating a variety of mental health conditions and emotional challenges.
Takeaway
What can help with restless sleep?
If you’re getting restless sleep, you may first look at identifying the cause. Those who experience restless sleep may be living with one of various sleep disorders, mental health conditions, or underlying medical conditions. Stress, depression, anxiety, post-traumatic stress disorder (PTSD), chronic insomnia, sleep apnea, and a medical history of physical health conditions like heart disease or COPD have all been associated with changes in bedtime habits and sleep. Talk to a doctor to understand how you can get support for your poor sleep habits if you have one of these conditions. You can also focus on implementing proper sleep hygiene in your schedule to improve your chances of getting restful sleep during the night and reduce daytime symptoms.
How do you fix disturbed sleep?
Fixing disturbed sleep depends on the cause. For example, if you have trouble falling asleep and staying asleep due to insomnia, you may consider medication or cognitive-behavioral therapy for insomnia symptoms (CBT-I). You can also use sleep hygiene to improve how much sleep you get, such as fixing an inconsistent sleep schedule and avoiding risk factors of insomnia like excessive exercise or device usage before bed.
What vitamin deficiency causes restless sleep?
In some studies, vitamin D deficiencies have been associated with restless sleep caused by insomnia or restless leg syndrome. Other deficiencies might include vitamin B12, magnesium, and iron. However, talk to your doctor if you’re experiencing symptoms like restlessness, excessive sleepiness, or abnormal behaviors during sleep. If you frequently stop breathing in your sleep, it’s essential to seek support, as this symptom is a sign of sleep apnea, which can’t be treated with vitamins or over-the-counter treatments in most cases. You can learn more about sleep apnea and other sleep disorders through authorities like the Centers for Disease Control and Prevention (CDC).
Why is my body not letting me sleep?
If you can’t sleep even though you feel tired, you might be experiencing a sleep disorder or another challenge. If you continue to experience this symptom long-term, talk to a sleep specialist about a potential sleep study, as they can help you learn the cause. Other causes of struggling to fall asleep may include mental health conditions, stress, conflict in a relationship, and a lack of sleep hygiene.
What hormone causes restless sleep?
Any hormone imbalance in the hormones that impact the sleep schedule may contribute to restless sleep. These hormones might include melatonin, cortisol, estrogen, progesterone, and testosterone. Talk to your doctor about hormone levels if you suspect these may be the cause of your restless sleep.
Can low magnesium cause restless sleep?
Low magnesium may cause restless sleep in some people, though it is not always the cause. Testing your vitamin and supplement levels by a doctor is the only way to know if you have a deficiency. If you do, you may be able to increase your sleep quality by increasing your levels of magnesium. Before starting a magnesium supplement, talk to your doctor to know which level is best to take and for how long.
What is the healthiest supplement or medication to take for sleep?
The best supplement or medication to take for sleep depends on your unique body and symptoms. Talk to your doctor to understand your options. For example, if you have insomnia, you might be able to take a medication that helps you become sleepy so you can fall asleep easily at night. However, medications can have side effects, especially sleep medications, so be careful in ensuring you take them as prescribed by your doctor.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
What is restless sleep disorder in adults?
Restless sleep disorder causes restless movements in the body, such as kicking the legs or thrashing around in bed. Those with this condition often don’t realize they are moving in their sleep. They might accidentally kick or hit someone lying in the bed with them. This condition may be treatable with medication, therapy, and sleep support to identify the cause.
What is the healthiest sleep aid?
The healthiest sleep aid depends on each individual. Talk to your doctor to understand your options. For example, melatonin may be a healthy option for sleep because it’s a natural hormone already found in the body. However, taking too much melatonin or taking it when you don’t need it can cause more issues than help. For this reason, medical consultation can be helpful to ensure you are taking the correct supplement or aid.
How many hours of sleep is considered insomnia?
If you frequently get under seven hours of sleep a night as an adult or struggle to fall asleep every night, regardless of how long you sleep, you might have insomnia. Insomnia is a symptom of many mental and physical health conditions, so talking to a doctor about its cause can help you find effective treatments.
- Previous Article
- Next Article