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Everyone has a poor night of sleep now and then. But if you often have trouble getting to sleep or staying asleep, you may have a sleep-wake disorder. These sleep problems can eventually lead to serious health issues.

Here’s a look at what sleep-wake disorders are, and how to get your sleep cycle back on track.

What Are Sleep-Wake Disorders?

Your body has an inner clock that operates on a 24-hour cycle — otherwise known as circadian rhythms. This inner clock controls sleeping and waking, and it’s different from person to person. To some extent, your individual circadian rhythms determine whether you’re a night owl or a morning lark.

For many people, however, this internal rhythm gets disrupted. Sleep-wake disorders occur when your body’s inner clock is out of sync with day and night. These disorders are often related to the amount of light you get.

An estimated 50 to 70 million people in the U.S. have ongoing sleep disorders, including sleep apnea, insomnia, and sleep-wake disorders. Doctors don’t know exactly how many people have sleep-wake disorders. People don’t always go the doctor for sleep-wake disorders.

What Are The Types of Sleep-Wake Disorders?

There are different types of sleep-wake disorders, such as:

• Advanced sleep-wake phase disorder — you have a hard time staying awake in the evening. As a result, you wake up too early in the morning. This disorder is more common in older people.
• Delayed sleep-wake phase disorder — you fall asleep later than you want to. Consequently, you have a hard time getting up in the morning. This sleep disorder is more common in teens and young adults, and it can interfere with work or school.
• Non-24-hour sleep-wake disorder — your sleep-wake cycle is completely out of sync with day and night. You may end up going to sleep in the middle of the day. It’s more common with people who are blind or have no lighting cues from the environment.
• Irregular sleep-wake rhythm disorder — you have shorter periods of sleep interrupted by periods of wakefulness. You may not be able to sleep at night or have a hard time getting back to sleep if you wake up. You may need to nap during the day, or never feel fully rested.
• Jet lag disorder — a temporary problem when you travel across time zones. Your body clock is out sync with the local time zone. You may feel sleepy or wide awake at the wrong time of day.
• Shift work disorder — this can happen when you work nights or rotating shifts. Your body may not be able to get solid, uninterrupted sleep. It can lead to insomnia and sleepiness at work.

What Causes of Sleep-Wake Disorders?

Sleep-wake disorders happen when your sleep patterns get disrupted. Some of the triggers include:

• Blindness.
• Changes in work shifts, i.e., daylight to night shift.
• Exposure to artificial light from a TV screen or smartphone.
• Getting older.
• Lack of exposure to natural light during the day.
• Lifestyle habits like alcohol and caffeine use.
• Poor sleep habits, such as eating or exercising vigorously too close to bedtime.
• Travel across time zones.

People who are at greater risk for developing a sleep-wake disorder are:

• ‘Frequent flyers who may suffer from jet lag.
• Nursing home residents, who don’t have exposure to time cues such as natural light, social activity, and regular schedules.
• Older people who go to bed very early and rise early.
• Shift workers.
• Teens and young adults who stay up late and sleep late.
• Those who are blind.

What Are Symptoms of Sleep-Wake Disorders?

Symptoms can vary depending what type of sleep-wake disorder you have and how extreme it is. They may include:

• Daytime sleepiness.
• Depression.
• Difficulty concentrating.
• Difficulty getting up in the morning.
• Extreme exhaustion.
• Headaches.
• Impaired judgement while driving.
• Lethargy.
• Moodiness.
• Poor work or school performance.
• Stomach problems.
• Trouble falling asleep or staying asleep.

What Are Complications of Sleep-Wake Disorders?

Your body and brain need good sleep to function properly. If you suffer from a long-term sleep-wake disorder, you may develop other health problems. Long-term sleep deprivation can lead to an increased risk of:

• A weakened immune system.
• Automobile and work accidents.
• Depression.
• Diabetes.
• Digestive disorders.
• Fertility problems.
• Heart attack.
• High blood pressure.
• Mood disorders.
• Obesity.
• Stroke.

What Are Treatment Options for Sleep-Wake Disorder?

It’s important to deal with sleep-wake disorders, because not getting proper sleep can lead to serious consequences. Your primary care doctor may recommend that you see a sleep specialist. A sleep doctor may recommend a combination of treatments for sleep-wake disorders:

Lifestyle changes

Sticking to a healthy routine can help in establishing better sleep. For instance:

• Develop a bedtime routine. Keep your bedroom cool and quiet. Try soothing practices (like light yoga, drinking herbal tea, or stretching) before going to bed.
• Avoid daytime naps.
• Avoid vigorous workouts close to bedtime.
• Limit caffeine, alcohol, and nicotine, especially near bedtime.
• Limit screen time in the evening. Artificial light can make it harder to fall asleep.

Sleep diary

Tracking your sleep can help you monitor your patterns of rest and wakefulness. You can mark improvements in your quality of sleep and note areas for improvement.

Light therapy

Your doctor may recommend using a light box, light visors, or light glasses to treat your sleep-wake disorder. You will use the light therapy method at certain times during the day.

To move your wake and sleep times earlier, use light therapy when you wake up. To move wake and sleep times later, use light therapy in late afternoon or early evening.

Melatonin

Your doctor may recommend melatonin, the hormone that your brain produces in response to darkness. Melatonin signals to your brain that it’s time to sleep. You take it about 30 to 60 minutes before bedtime.

Melatonin comes in the form of medicine and supplements. Your doctor can talk to you about how to find safe, effective melatonin supplements.

Editor's Note: This article was originally published on January 31, 2025, and was last reviewed on January 2, 2026.