Sleep is one of the body’s most essential needs, yet everyone’s sleep habits are different. Do you know how much rest you’re truly getting each night—or what might be keeping you awake?
Occasional disruptions, like a restless pet or a snoring partner, are normal. But when sleepless nights become persistent, you may be dealing with a sleep disorder—a condition that gradually robs you of rest and leaves you waking up tired day after day.
What are some common sleep disorders?
Most seniors know about or have had some personal experience with common sleep disorders. Let’s take a closer look at a few and how they disrupt sleep and healthy living.
Snoring: Is it harmful?
Everybody knows someone who snores. But what causes snoring? Snoring occurs when the upper airway is obstructed. When a person breathes out, the air hits the obstruction and causes a loud vibrating sound.
Snoring by itself isn't harmful, but it can be a sign of a serious problem. Here are some facts you should know about snoring:
- Snoring is sometimes linked to weight.
- Snoring can be a sign of something more serious, like sleep apnea.
- Snoring is a concern if there are pauses in breathing longer than 10 seconds.
While no hard cure exists for snoring, treatment options and strategies can be used to improve or lessen the snoring.
What is sleep apnea?
Sleep apnea is a common disorder that causes breathing to start and stop during sleep.
Central sleep apnea is the least common form of sleep apnea. It may be a result of other health conditions.
- Obstructive sleep apnea
Obstructive sleep apnea occurs when the airway is partially blocked, often due to the relaxation of the throat muscles — for example, when the tongue falls back and narrows or obstructs the airway. This can cause a person to stop breathing 20–30 times per hour.
Certain factors may increase your risk of developing sleep apnea. According to the Mayo Clinic, the most common risk factors for sleep apnea are:
- Weight
- Gender
- Age
- Family history
- Having a thick neck or small airway
- Smoking
Insomnia
Everyone has a hard time falling asleep occasionally. Maybe you’re keyed up about an event or trip. Or maybe you’re sick and not feeling well physically, so your body is out of sorts.
Insomnia, on the other hand, isn't just having trouble falling asleep one night. It's regularly having trouble falling or staying asleep. People with insomnia are sleepy during the day, feel irritable, and have problems with concentration and memory. Reasons for insomnia might be changes in hormones, lifestyle, or age.
Restless leg syndrome
Restless leg syndrome, or RLS, is a medical condition that causes a person to have an uncontrollable urge to move their legs. People with RLS describe feeling uncomfortable, restless, and constantly feeling the need to stretch or move.
What are treatment options for better sleep?
So what can you do if one of these habits or disorders keeps you up at night? First, it’s a good idea to visit with your Conviva senior primary care doctor to discuss any sleep disorders or disturbances. Your senior primary care doctor or healthcare provider may help you find simple lifestyle changes that can solve your problems sleeping.
Strategies to help sleep apnea
- Losing weight: Losing even just a small amount can help. Weight loss helps reduce snoring and apnea episodes in many people.
- Avoiding alcohol, sleeping pills, and smoking: All of these can interfere with your breathing during sleep. Alcohol interrupts the circadian rhythm (like your body’s natural clock) and the deep sleep cycles.
- Changing your sleep position: It's best to avoid sleeping on your back because it's more likely for your tongue and soft tissues to block your airway. Instead, sleep on your side.
- Opening your nasal passages at night: If you have nasal congestion, talk to your healthcare provider about using a nasal dilator, saline spray, or breathing strips.
A PAP (Positive Airway Pressure) machine provides a stream of air to keep your breathing passages open. You can choose from a few different types of these devices:
- APAP = auto-titrating positive airway pressure
- CPAP = continuous positive airway pressure
- BiPAP = bi-level positive airway pressure
Keep in mind PAP technology is always being improved to make machines smaller, quieter, and more comfortable.
Help with restless leg syndrome
If you’re suffering from restless leg syndrome, think about your general lifestyle and habits as a start. Perhaps there are some small lifestyle changes you can try and then evaluate whether the condition improves. Here are a few ideas to get you started.
- Get regular exercise
- Follow good sleep habits
- Limit caffeinated products
- Use warm compresses or warm baths
- Reduce stress
According to the National Heart, Lung and Blood Institute, it's important to seek a diagnosis from a physician if you suspect you or a loved one has a sleep disorder. Speak to your healthcare provider who can look for any underlying conditions and even suggest a sleep study.
How to build a better sleep life
Sleep disorders are just one part of the larger sleep life to consider. If you’re not living with a sleep disorder, consider these tips suggested by The Mayo Clinic to help you get a better night's sleep:
- Go to bed at the same time every day.
- Make sure your sleep area is dark.
- Do not consume caffeine after early afternoon.
- Use your bed only for sleep, not other activities like watching TV.
- Limit alcohol before bed.
In addition to eliminating technology, think about how to create the best sleeping conditions in your bedroom.
- Ensure your room is clutter-free and evokes a sense of peace and relaxation.
- Maintain an ideal temperature for good quality sleep.
- Make sure that your pillows, mattress, and sheets are comfortable.
- Reduce noises and use relaxing scents.
Experiencing an occasional sleepless night is natural. Staying awake repeatedly or having trouble falling asleep every night may be a sign you’re suffering from a sleep disorder. Visit with your doctor who can help evaluate your sleep life, even ordering a sleep study if needed.
Sources:
- “Sleep Disorders,” Mayo Clinic, last accessed August 8, 2025, https://www.mayoclinic.org/diseases-conditions/sleep-disorders/symptoms-causes/syc-20354018
- “Sleep,” Centers for Disease Control & Prevention, last accessed August 8, 2025, https://www.cdc.gov/sleep/index.html
- “Healthy Sleep Habits,” Restless Leg Syndrome Foundation, last accessed August 8, 2025, https://www.rls.org/treatment/medications
- “What is Sleep Apnea?”, National Heart, Blood, and Lung Institute, last accessed August 8, 2025, https://www.nhlbi.nih.gov/health/sleep-apnea
- “Sleep Better for the Journey Ahead,” Sleep Foundation, last accessed August 8, 2025, https://www.sleepfoundation.org/
- Tochukwu Ikpeze et al, “Treatment for Obstructive Sleep Apnea”, last accessed August 8, 2025, https://www.sleepapnea.org/treatment/
- “Diseases and Conditions,” Cleveland Clinic, last accessed August 8, 2025, https://my.clevelandclinic.org/health/diseases?dFR[type][0]=diseases
- “Obstructive Sleep Apnea,” Hopkins Medicine, last accessed August 8, 2025, https://www.hopkinsmedicine.org/health/conditions-and-diseases/obstructive-sleep-apnea
