Navigating Sleep Issues

We’ve all had those nights – staring at the ceiling, tossing and turning, and watching the minutes tick by. Maybe it’s stress, anxiety, or just your brain refusing to power down. Whatever the cause, sleep issues are incredibly common – nearly ⅓ of Americans reportedly sleep less than 7 hours per night – and they can take a toll on both your physical and mental health.

What sleep issues are really feel like

It’s not just about having trouble falling asleep and feeling tired during the day. Here’s what sleep struggles can actually look like:

• Waking up feeling exhausted and having trouble getting out of bed 

• Experiencing racing thoughts, like you can’t “turn your brain off” at night, no matter how tired you are

• Having trouble falling asleep in the first place, or waking up in the middle of the night and being unable to fall back asleep

• Feeling restless in your body or having sensations of tingling or itchiness accompanied by a need to move your arms and legs

• Dreading bedtime as it draws closer, knowing it will be a battle to fall asleep

• Relying on caffeine to function during the day

• Feelings of persistent irritability, anxiousness, or fogginess

• Struggling with memory or focus throughout the day

• Waking up gasping for air, or having a sleep partner tell you that you snore intensely or stop breathing in the night

The reality check

There are several types of sleep issues, and each one can affect your mental well-being differently:

• Insomnia. Trouble falling or staying asleep, often linked to anxiety, stress, or depression.

• Sleep apnea. A medical condition where breathing stops and starts during sleep, resulting in poor sleep and daytime fatigue.

• Restless legs syndrome (RLS). A neurological condition causing an overwhelming urge to move your legs (and sometimes the arms), usually at night, making it hard to relax.

• Circadian rhythm disorders. When your internal clock is out of sync, potentially due to shift work or jet lag.

• Nightmares or night terrors. Distressing dreams that can disrupt sleep, often related to trauma or PTSD.

Knowing what you’re dealing with is the first step toward getting the support you need and feeling better.

Solutions that work 

Good news: there are plenty of things you can do to improve your sleep. Here are some strategies that actually work:

• Build a sleep routine. Going to bed and waking up at the same time every day — even weekends, creating a calming wind-down ritual (think reading, soft music, or stretching), and keeping your bedroom dark, quiet, and cool can all help.

• Cut back on sleep disruptors. Avoid caffeine, alcohol, and heavy meals in the hours before bed. Avoid screens at least 30–60 minutes before sleep (yes, even your phone!), and try not to nap during the day if you struggle with falling asleep at night.

• Manage stress and mental health concerns. Practice mindfulness, journaling, or meditation to calm your mind. Talk to a therapist if anxiety,depression, or another mental health condition is keeping you up. Consider cognitive behavioral therapy for insomnia (CBT-I),a proven treatment for insomnia and sleep issues.

• Seek professional help. If sleep problems are persistent and affect your quality of life, talk to a healthcare provider. You might benefit from a sleep study (to rule out conditions like sleep apnea), medication, or therapy designed specifically for sleep disorders.

Sleep isn’t a luxury—it’s a necessity. If you’re struggling to get the rest you need, know that there are steps you can take and support available.

Ready for change? Find sleep support now.