Do You Have A Sleep Disorder Or Just Bad Sleep Habits?

Experts share the warning signs that your lack of sleep may signal a greater health problem.
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Figuring out if you have a sleep disorder versus poor pre-sleep habits (commonly referred to as your sleep hygiene) is a bit of a “chicken or the egg” type of situation.

Are you not sleeping well because you have poor sleep hygiene? Or do you have a sleep disorder that then causes you to stay awake, resulting in unhealthy sleep habits (i.e. scrolling Instagram into the wee hours)?

Below, experts break down the identifiable differences between a diagnosable sleep disorder and the signs that you just may not be practicing good sleep hygiene. Read on in order to get a decent night’s rest.

Sleep disorders will cause more daytime sleepiness than usual.

“Most people with poor sleep hygiene can usually still function well during the day, and there’s no impairment at work, school or doing things like driving,” said James A. Rowleychief of the Division of Pulmonary, Critical Care & Sleep Medicine at DMC’s Detroit Receiving Hospital in Michigan. “With proper education, poor sleep hygiene can be fixed and sleep will improve relatively easily. This is not the case when it comes to a sleep disorder.”

And while sometimes your sleep hygiene can cause you to feel drowsy during the day ― yes Netflix, I am still watching ”Friends” at 3 a.m. ― consistent daytime sleepiness is one of the biggest red flags that you may have a medical issue, said Ellen Wermter, a board-certified family nurse practitioner and Better Sleep Council spokesperson.

“If you have good sleep habits and still feel that your sleep quality is poor, that’s a sign it’s time to make an appointment with a specialist,” she said. 

Sleep disorders have a consistent pattern. 

The daytime sleepiness many experience with a sleep disorder can be caused by a few overarching reasons, according to Windel Stracenera practicing family physician in Richmond, Indiana.

It’s a sleep issue if you find yourself lying awake for long periods of time before falling asleep on most nights, not being able to stay asleep once you do nod off, waking up extremely early, feeling like you haven’t slept at all, or dozing off periodically during the day (including while driving). It could possibly be a result of such conditions as sleep apnea, insomnia, restless leg syndrome or narcolepsy.

“It’s important not to self-diagnose,” Stracener said. “Keep a sleep diary and make an appointment with your family physician so you can discuss what may be causing your poor sleep and what the next steps are.”

Make sure to note in your sleep log any caffeine or alcohol consumption, how much time you spend in bed before you fall asleep, how often you wake up at night, when you wake up in the morning and how well you sleep overall, Stracener said. This will help your doctor recommend the proper changes to get you sleeping more soundly. They also may refer you to a sleep specialist who can run more detailed tests. 

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You need good sleep hygiene, particularly if you have a sleep disorder.

“Sleep helps your body’s systems recharge, repair and become rested for the next day,” Stracener said. “Good sleep hygiene will help you fall asleep faster and get the quality rest that your body needs to be healthy.”

Not getting enough sleep on a regular basis can leave you at increased risk of health conditions like high blood pressure, diabetes and heart disease, he added. That’s why it’s important to set yourself up for good sleep regardless of whether you have a disorder or just poor habits. Wermter listed five major areas to master when it comes to sleep hygiene:

  • Exercise: “For most, it doesn’t matter when, just do it,” Wermter said. “If you notice that working out close to bedtime makes it harder to wind down then try to reschedule it for another time of the day.”

  • Light: Get more of it in the morning and less in the evening. Natural light within 30 minutes of waking up will help reset your circadian clock and using blue light filters at night will help you get better quality sleep.

  • Schedule: Try to wake up and go to sleep the same time every day, even on the weekends. “Regularity helps your brain predict and plan for maximum sleep efficiency,” Wermter said.

  • Disruptors: The big ones being caffeine and alcohol. Caffeine in particular can affect you longer into the day than you might realize, so try to cut any consumption of it by mid-day. And while alcohol can initially make you drowsy, it’s a common culprit for waking you up in the middle of the night, so try to not drink it too close to bedtime.  

  • Environment: A decent mattress, comfortable bedding, silence or white noise and a cool room can make all the difference in how quickly you’re able to fall asleep. 
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You need to talk about your sleep. 

“People who think they have a sleep disorder should talk to their primary care physician about their sleep,” Rowley stressed. “Many doctors may not ask about sleep issues during visits, so it’s important to bring it up.” 

But you should also talk about your sleep with your partner, or anyone you share a bed with.

“Some people are very tolerant of poor sleep or adapt over time and don’t realize how far from optimal they have drifted,” Wermter said. “A bed partner can help identify problems with sleep.”

For example, sleep apnea, a sleep disorder that affects an estimated 22 million people in the U.S., has common symptoms associated with it such as snoring, teeth grinding and gasping or choking. Thrashing, tossing, or turning can all be signs of periodic limb movement disorder, a condition that 80% of people with restless leg syndrome have and one that can greatly disrupt sleep. Simply asking your partner if your sleep patterns are distressed may be all you need to figure out if your lack of sleep stems from hygiene or disorder.  

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Before You Go

10 Of The Best Yoga Poses For Sleep
Standing Forward Bend (Uttanasana)(01 of08)
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To perform this pose, stand with the feet about six inches apart and fold the torso to the ground, reaching toward the ground or bending the arms and grabbing opposite hand to opposite elbow. In addition to helping to relieve headaches and insomnia, the pose can also be helpful for lowering stress levels, according to Yoga Journal.

"Sway a little side to side and breathe," says Bielkus. "Bend the knees as much as needed to ease any strain. Tension in the legs and hips will start to release."
(credit:Hero Images via Getty Images)
Plow Pose (Halasana)(02 of08)
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Yoga Journal recommends staying in the plow pose for one to five minutes to fall asleep easier. Lie down on your back, lifting your legs over your head and then to the ground behind you, with your hands either on your back for support or on the floor.

"By turning the flow of blood around, you bring new vitality into the body," says Bielkus.
(credit:Kolett via Getty Images)
Legs Up The Wall Pose (Viparita Karani)(03 of08)
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This simple pose, performed against a wall, is excellent for evening relaxation and stress relief. Bielkus recommends staying in the pose for as long as five minutes, with the eyes closed and using a soothing eye pillow if desired.

"When we flip the legs up, the blood can rush back down to the heart," says Bielkus. "It has a soothing quality."
(credit:Yuri Arcurs via Getty Images)
Corpse Pose (Savasana) (04 of08)
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Get your body into sleep mode with a simple corpse pose, focusing the attention on the body and breath, and letting go of the day's worries.

"By focusing the mind and bringing awareness in, you take the mind off of what is causing stress or restlessness," says Bielkus.
(credit:Alamy)
Supine Spinal Twist (Supta Matsyendrasana)(05 of08)
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This reclining twisted pose can easily be performed in bed before you fall asleep. Lie down on your back and bring the right knee into your chest and then across your left side. Extend the right arm out and gaze to the right, taking several deep breaths and then repeating on the other side. You can also try bringing both legs up and then over to each side, as pictured at left.

"Gentle twists relieve tension throughout the whole spine and also aid in digestion and help us rinse out some tension from the day," Bielkus says.
(credit:Alamy)
Seated Spinal Twist (Ardha Matsyendrasana)(06 of08)
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Like the supine twist, the seated spinal twist (also known as the half lord of the fishes pose) can create a sense of relaxation in the body while gently stretching the spine. The stretch can be practiced with both legs bent or with one outstretched. (credit:Alamy)
Reclining Butterfly (Supta Baddha Konasana)(07 of08)
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A variation of the basic butterfly pose (pictured at left), the reclining butterfly can help the body get into rest mode. Lie down on your back -- on your bed or on a mat -- and bring the feet together, splaying out the knees in a diamond. If your hips are tight and the pose feels too intense, Bielkus suggests putting a folded blanket or cushion under each of the knees.

"Bring one hand to your heart and one hand to your belly," Bielkus says. "Breathe deeply observing the breath move in and out of the body."
(credit:Getty)
Left Nostril Breathing (Surya Bhedana)(08 of08)
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To try this relaxing breathing exercise (pranayama), you can either sit up crossed-legged or lie down on your right side. Cover the right nostril with your thumb and extend the fingers out. Then take five to 10 deep breathes out of your left nostril.

"If I can't sleep ... As soon as I've done three left nostril breaths, I'm out," says Bielkus. "It's really, really effective."
(credit:Alamy)

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