Sleep Disorders Explained: Causes, Symptoms and When to See a GP
Most of us have a bad night now and then. A late email, a noisy neighbour or a big day ahead can keep you staring at the ceiling. When poor sleep becomes the norm, though, it starts to affect your mood, your concentration and how you get through the day.
This guide covers the most common sleep disorders, the signs to watch for, what tends to cause them and what helps. It also explains when everyday changes and a sleep supplement are a sensible first step, and when you should see your GP instead.
What counts as a sleep disorder
A sleep disorder is a condition that regularly affects how easily you fall asleep, how well you stay asleep, the quality of your sleep or how alert you feel during the day. A run of bad nights during a stressful week isn't a disorder. Problems that carry on for weeks and affect your daily life might be.
The most common sleep disorders
Insomnia
Insomnia means regularly having trouble falling asleep, staying asleep or waking too early and being unable to get back to sleep. The NHS says it often improves by changing your sleep habits, and that it's commonly linked to stress, anxiety, noise, caffeine, alcohol and irregular working hours. Insomnia that lasts three months or longer is called long-term insomnia.
Sleep apnoea
With obstructive sleep apnoea, your breathing stops and starts while you sleep. Signs include loud snoring, gasping or choking noises and feeling very tired during the day however long you sleep. The NHS advises seeing a GP if you think you have it, because it needs proper diagnosis and treatment.
Restless legs syndrome
Restless legs syndrome causes an overwhelming urge to move your legs, often with an uncomfortable crawling or tingling feeling, usually in the evening or at night. The NHS notes it can be linked to iron deficiency and some other conditions, so it's worth a GP visit.
Circadian rhythm problems
Your body clock runs on a roughly 24-hour cycle. Shift work, jet lag and very irregular bedtimes can push it out of step with the hours you need to keep, which makes it hard to sleep when you want to and stay alert when you need to.
Signs your sleep needs attention
At night you might notice:
- lying awake for a long time before you drop off
- waking several times, or at 3am and not getting back to sleep
- waking much earlier than you'd like
- loud snoring or a partner noticing pauses in your breathing
During the day you might notice tiredness, irritability, poor concentration or dozing off when you don't mean to.
What causes poor sleep
Sleep problems rarely have a single cause. The usual suspects are:
- Stress and a busy mind. Worry keeps your nervous system in a more alert state when you want it to wind down. Our guide to how stress affects sleep goes into more detail.
- Habits. Late caffeine, alcohol, heavy meals late in the evening, screens in bed and irregular bedtimes.
- Your bedroom. Light, noise and a room that's too warm.
- Health and medication. Pain, menopause, an overactive thyroid, depression and some medicines can all affect sleep.
What helps
Start with your routine
The NHS guide to getting to sleep recommends going to bed and getting up at the same times each day, winding down before bed, and keeping your bedroom dark, quiet and cool. Cutting back on caffeine after lunch and keeping alcohol to a minimum also help.
Get daylight and movement
Daylight in the morning helps set your body clock, and regular exercise tends to improve sleep. Try to finish hard workouts a few hours before bed.
Keep screens out of bed
Phones and laptops keep your brain busy. Give yourself 30 to 60 minutes without them before you sleep, and charge your phone outside the bedroom if you can.
Consider a sleep supplement
For everyday trouble switching off or staying asleep, some people add a sleep supplement to a good routine. HIRO Sleep combines Levagen®, Ashwagandha (KSM-66®), magnesium and chamomile flower. Our guide to sleep supplements explains how they differ from sleeping tablets prescribed by a doctor.
What's in HIRO Sleep
| Ingredient | Per serving |
|---|---|
| Levagen® (with LipiSperse®) | 175mg |
| Ashwagandha (KSM-66®) | 150mg |
| Magnesium | 112.5mg |
| Chamomile flower | 75mg |
| Zinc | 1.5mg |
| Pantothenic acid | 0.21mg |
HIRO Sleep is made to help you fall asleep faster, stay asleep longer and wake up sharper. Its hero ingredient, Levagen®, is a clinically trialled natural ingredient. In a placebo-controlled trial, adults taking it reported improvements in sleep (Rao et al., Sleep Science and Practice, 2021). Ashwagandha, magnesium and chamomile are all known for their relaxing qualities.
When to see your GP
See your GP if:
- you've had trouble sleeping for weeks and it's affecting your daily life
- you snore loudly, gasp or stop breathing in your sleep
- you feel exhausted however long you sleep, or fall asleep during the day without meaning to
- you have restless legs most nights
- poor sleep comes with low mood or anxiety
A supplement isn't a treatment for a diagnosed sleep disorder. If you're pregnant, breastfeeding, take medication or have a health condition, speak to your GP or pharmacist before taking any sleep supplement.
The short version
Most poor sleep comes from a mix of stress, habits and environment, and a steady routine fixes a lot of it. If you want extra support switching off, HIRO Sleep fits into an evening routine and comes with our 60-day money-back guarantee. If your sleep problems are long-lasting or come with snoring, breathing pauses or restless legs, start with your GP.
Frequently asked questions
How do I know if I have a sleep disorder or just bad sleep?
Occasional bad nights are normal. If poor sleep happens most nights for several weeks and affects your mood, concentration or energy, or you have signs such as loud snoring with breathing pauses, speak to your GP.
Can a supplement treat insomnia?
No. Long-term insomnia should be assessed by a GP, and the first-line treatment is usually a form of talking therapy called CBT-I. A supplement can be part of a healthy evening routine for everyday sleep trouble.
What is Levagen®?
Levagen® is a branded form of palmitoylethanolamide (PEA), a fatty acid compound your body makes naturally. HIRO Sleep uses it with LipiSperse® technology, and it has been studied in a clinical trial on sleep.
How long does it take to see a difference?
Some people notice a difference within a few nights. Give any change, including a new routine or supplement, a few weeks before you judge it.