Sleep-wake disorders are included because they’re so widespread. Lack of sleep is a modern epidemic with serious effects on mental and physical resilience (Sue et al., 2016).
Sleep Statistics
- Most Americans get less than 8 hours of sleep/night.
- 37% say sleep deprivation affects job performance.
- 68% report poor concentration from sleepiness.
- 21% have dozed off behind the wheel.
- 58% struggle falling asleep a few nights/week.
Consequences of Sleep Deprivation
- Impaired concentration and memory
- Irritability
- Weakened immune response
- Increased mortality with < 6 or > 8 hours sleep (Patel et al., 2004)
Disorders Covered
Dyssomnias
Insomnia Disorder: Trouble initiating/maintaining sleep or early awakening. Must occur 3x/week for 3 months, with distress/impairment.
Hypersomnolence Disorder: Excessive sleepiness despite 7+ hrs sleep. Symptoms include daytime lapses, long unrefreshing sleep, and difficulty waking.
Narcolepsy: Irresistible daytime sleep attacks. Often with cataplexy (muscle loss triggered by emotion).
Obstructive Sleep Apnea Hypopnea: Upper airway collapse during sleep causing breathing pauses and disrupted rest. Specified by episodes/hour.
Circadian Rhythm Sleep-Wake Disorder: Mismatch between body clock and environmental demands (e.g., shift work).
Parasomnias
- NREM Sleep Arousal Disorders
- Nightmare Disorder
- REM Sleep Behavior Disorder
- Restless Legs Syndrome (urge to move legs at night, worsens with rest)
Sleep Tips & Treatments
- Establish regular sleep schedule
- Limit caffeine, nicotine, alcohol before bed
- Use bed only for sleep and sex
- Avoid backlit screens before bed
- Cognitive-behavioral therapy is highly effective (Sue et al., 2016)
