When Sleep Ghosts You: Fixing Modern Sleep Disorders

• Written by Leena Khowal

  Reviewed by Ritika Malik

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Many people today struggle with at least one sleep disorder, whether it’s difficulty falling asleep, waking up multiple times at night, or feeling tired even after a whole night’s rest. Unlike earlier generations, who could sleep effortlessly, our modern lifestyle, screens, stress, late-night work, and constant mental activity have made quality sleep harder to achieve. If you’ve been experiencing disturbed sleep, unexplained tiredness, or daytime drowsiness, it may be time to understand what’s going on with your sleep cycle. Want to know more? Then, continue reading below for a better understanding of the aspect.

What are Sleep Disorders?

Sleep disorders are conditions that affect how well, how long, and how peacefully you sleep. When your brain and body fail to switch into “rest mode,” you may experience:

• Problems staying awake.
• Issues with falling asleep and staying asleep.
• Difficulty in maintaining a regular sleep schedule. 
• Unusual behaviour during sleep. 
• Daytime distress.

Understanding the Different Types of Sleep Disorders

Over 80 sleep disorders exist, but here are the most common ones:

• Insomnia: If you cannot sleep well and enough, you may be an insomniac. Common daytime effects of insomnia include trouble remembering things, delayed reflexes, mood disruptions, work delays, and slowed thinking.
• Sleep Apnea: This severe sleep disorder can affect your breathing. You may stop breathing for about 10 seconds while sleeping, which can cause acute discomfort. It is common among people who snore loudly and feel tired upon waking after a whole night of sleep.
• Restless Legs Syndrome (RLS):  In this syndrome, an uncomfortable feeling in the legs leads to a continuous urge to move them.
• Narcolepsy: It’s a condition that makes people drowsy during the day and makes it hard to stay awake for long periods.
• Parasomnia: Sleep talking, walking, and other abnormal behaviours fall under this sleep disorder. It is one of the common sleep disorders where people think they are awake, but they are unaware of everything going on.

Is Your Sleep Healthy? Discover Symptoms of Sleep Disorders

Indians usually crack a joke on this topic: “How will you be able to have a proper night’s sleep if you have crashed during the day?” Well, Jokes apart. The sleep disorder scenario is different.  Here are the common signs of Sleep Disorders:

• Daytime sleepiness
• Physical exhaustion even after a whole night’s rest
• Impairment in daily activities 
• Sleepwalking
• Snoring and choking sounds
• Nightmare or terrors
• Regular difficulty in falling asleep 
• Jerking of legs or arms during sleep
• Trouble moving upon  waking
• Disturbed sleep schedule.

Common Triggers of Sleep Disorders 

There is a cause for every change. The same is with your sleeping pattern. Some common triggers include:

• Hormonal issues like Hypothyroidism
• Asthma or breathing problems
• Anxiety, depression, or other mental health concerns
• Frequent urination
• Regular chronic pain
• Chronic condition
• Ageing
• Stress
• Irregular  work shift
• Mental disorders
• And genetic predisposition.

Sleep Disorders Treatment

If you’re wondering “How to treat sleep disorders”, the good news is that many effective options exist. Treatment usually includes healthy habits, therapies, devices, and sometimes medication, based on your doctor’s advice.

Healthy Sleep Habits

These are the basics your body needs for good sleep:

• Keep a regular sleep schedule.
• Make your bedroom calm, dark, and quiet.
• Avoid screens, caffeine, nicotine, and alcohol close to bedtime.
• Don’t exercise, eat heavy meals, or drink too much water right before sleep.
• Keep naps short and early in the day.
• Try relaxing routines like reading, warm showers, soft music, meditation, or gentle stretching.

These small changes help reset your internal clock and improve natural sleep quality.

Try Behavioural & Cognitive Therapies (especially for insomnia)

If habits alone don’t help, the next step is therapy, especially CBT-I, the gold standard for insomnia.

It helps you:

• Reduce anxiety around sleep.
• Learn relaxation techniques.
• Build better sleep routines.
• Avoid lying awake in bed for hours.
• And retrain your brain to associate your bed only with sleep.

CBT-I usually runs for 6–8 weeks and can reduce your nervousness about not being able to sleep. It can be done in person or online. Psychiatrists help in cognitive development to cure chronic sleep disorders. They provide ongoing support, including regular check-ins and therapeutic interventions. The cost of psychiatry sessions is high, but if you have an OPD health insurance policy, it will help you save money and protect your assets. 

Use other therapies depending on the type of disorder

If the above treatment doesn't work, try :

• Light therapy: Helps when your internal clock is off, such as with shift work, jet lag, or delayed sleep cycles.
• Orofacial therapy: Exercises for tongue and throat muscles, often helpful in sleep apnea.

Medicine (only when needed)

Medicines aren’t first-line treatment, but they can help in the short term or for specific issues.

Types include:

• Prescription sleeping pills.
• Melatonin or other sleep supplements.
• Medicines for underlying conditions (e.g., anxiety).

Because side effects can occur, always use them under medical supervision.

Devices for breathing-related issues

If your sleep disorder involves breathing problems like sleep apnea, devices may be needed:

• CPAP machine: Keeps your airway open while you sleep.
• Oral appliances: Reposition the jaw or tongue to improve airflow.

These help stabilise breathing so you get deeper, more restorative sleep.

Medical procedures (only for severe cases)

If nothing else works, or if you have structural airway issues, doctors may consider:

• Removing tonsils/adenoids.
• Surgery to widen the airway.
• Implants or nerve stimulators for airway control.

These are usually last-resort options.

>>Read More: What is Insomnia: Causes, Symptoms and Treatment

In a Nutshell

Quality sleep isn’t a luxury; it’s a basic need that shapes your mood, energy, focus, and overall health. While occasional tiredness is common, frequent sleep disturbances or ongoing trouble falling or staying asleep may indicate something deeper is going on. The good news? Most sleep disorders can be managed or completely treated with the right mix of lifestyle changes, therapy, and medical guidance.

Understanding your symptoms, addressing the root causes, and seeking timely support can help you regain control of your nights and your days. And if treatment involves therapy or specialist consultations, having a health insurance plan can make the journey smoother and more affordable.

Here’s to better routines, calmer nights, and waking up feeling like yourself again. May your sleep finally become what it’s meant to be: restful, refreshing, and uninterrupted.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.