Sleep Tools

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Get general sleep education about routines, environment, schedules, and common issues in a simple question-and-answer format.

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This tool is educational only. If symptoms are persistent, severe, or safety-related, speak with a licensed clinician.

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The Most Common Sleep Disorders

Obstructive Sleep Apnea (OSA)

Repeated airway collapse during sleep; affects ~1 billion people worldwide; 80% undiagnosed. Signs: loud snoring, gasping, morning headaches, excessive fatigue.

Chronic Insomnia

Difficulty falling or staying asleep ≥3 nights/week for ≥3 months; affects 10–15% of adults. Causes: stress, anxiety, poor sleep habits, medical conditions.

Restless Legs Syndrome (RLS)

Irresistible urge to move the legs, worse at rest and in the evening; affects 7–10% of adults; often disrupts sleep onset.

Circadian Rhythm Disorders

Misalignment between internal clock and social schedule, including Delayed Sleep Phase, Shift Work Disorder, and Jet Lag.

Insomnia: Types and Evidence-Based Treatments

→Acute insomnia (days to weeks): Usually triggered by stress or a life event; resolves on its own. Management: sleep hygiene, temporary sleep restriction.
→Chronic insomnia (≥3 months): Maintained by learned behaviors and cognitive patterns ("hyperarousal"). Treatment: CBT-I (first-line), not sleeping pills.
→Sleep onset insomnia: Difficulty falling asleep. Associated with anxiety, rumination, and evening cortisol elevation.
→Sleep maintenance insomnia: Waking during the night. Associated with OSA, menopause, aging, depression, anxiety.

CBT-I success rates: 70–80% report clinically meaningful improvement; effects are durable, versus medication, where effects stop when pills stop.

Signs You May Need a Sleep Specialist

→You still feel unrested after 7–9 hours of sleep (suggests fragmented sleep or OSA).
→You've tried sleep hygiene for 4+ weeks without improvement.
→Your partner has noticed snoring, gasping, or stopped breathing.
→You feel an uncomfortable urge to move your legs at night.
→You've had excessive daytime sleepiness causing driving concerns or work problems.
→You have nightmares or physically act out your dreams.
→You fall asleep inappropriately (mid-conversation, at traffic lights).

Note: You do not need a referral at many sleep clinics; at-home sleep tests can be ordered online.

CBT-I: The Gold Standard for Insomnia

CBT-I is endorsed by the American College of Physicians, American Academy of Sleep Medicine, and UK NICE guidelines as the first-line treatment for chronic insomnia.

Sleep restriction

Stimulus control

Sleep hygiene education

Cognitive restructuring

Relaxation training

Relapse prevention

Duration: 6–8 sessions (in-person or digital) typically sufficient. Outcomes: 50–80% achieve remission; 70% have lasting effects at 6-month follow-up. Access: in-person CBT-I therapists, digital programs (Somryst FDA-cleared, Sleepio), and self-guided workbooks.

Key Takeaways

→CBT-I is more effective than sleep medication for long-term insomnia. Ask your doctor about it.
→OSA is the most underdiagnosed sleep disorder. An at-home sleep test takes one night.
→If you wake unrested despite adequate time in bed, a sleep disorder is the likely cause.
→Sleep problems are not a sign of weakness. They are medical conditions with effective treatments.
→Most sleep disorders are highly treatable; the barrier is usually awareness and diagnosis.

References

Qaseem A, et al. "Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the ACP." Annals of Internal Medicine. 2016.
Mitchell MD, et al. "Comparative effectiveness of cognitive behavioral therapy for insomnia." BMC Family Practice. 2012.
Morin CM, et al. "Cognitive-behavioral therapy, singly and combined with medication, for persistent insomnia." JAMA. 2009.