Sleep Deprivation May Lead to Cognitive Decline and Obesity: 5 Natural Ways to Alleviate Disorders

A good night's sleep is a key factor in maintaining health and beauty. Volha_R/Shutterstock

You’ve likely had the following experience: lying in bed for an extended period, unable to fall asleep even after two or three hours, the wheels of the mind in constant motion. The more you ponder why you cannot sleep, the more restless you become—making it increasingly difficult to fall asleep. If this happens three days a week or persists for a month, it could be a sign of sleep disorders that require immediate attention.

According to the National Heart, Lung, and Blood Institute, it is estimated that 50 to 70 million people in the United States suffer from chronic or ongoing sleep disorders. Fortunately, traditional Chinese medicine (TCM), dietary therapy, and simple lifestyle adjustments can help improve sleep and enhance the quality of life.

4 Major Types of Sleep Disorders

In clinical practice, four common types of sleep disorders are typically observed. These include difficulty falling asleep, nighttime awakenings, shallow sleep, and early morning awakening.

1. Difficulty Falling Asleep

One of the most common issues among individuals with sleep disorders is difficulty falling asleep. Children or adolescents should ideally fall asleep within 30 minutes of lying in bed with their eyes closed, while adults should fall asleep within 1 hour under the same conditions.

2. Nighttime Awakenings

Individuals with this type of sleep disorder often experience multiple (more than two) awakenings during the night. Each time they wake up, it takes more than 30 minutes to fall back asleep.

3. Shallow Sleep

Some individuals with sleep disorders do not have trouble falling asleep—rather, they experience shorter periods of deep sleep and spend more time in a lighter sleep state—leading to poor sleep quality. Despite sleeping for seven to eight hours, these individuals often wake up feeling unrefreshed and fatigue easily.