Common Sleep Disorders Getting enough sleep is crucial to your success as a Warfighter. Job requirements and other operational factors can make it difficult to achieve the recommended 7-9 hours per 24-hour cycle. However, frequently having trouble sleeping may be a sign of a sleep disorder. Protect your mission readiness by knowing how to recognize signs of a potential disorder and when to seek treatment for sleep problems. Warfighter Risk Many Warfighters experience sleep disorders that interfere with their ability to get enough quality sleep. In the short-term, these conditions threaten your operational performance by making it harder to concentrate and make decisions. Your memory and reaction time may also be impacted, increasing the likelihood of accident or injury. Over time, sleep disorders can increase your risk of serious health problems, including high blood pressure, diabetes and cancer. Common Sleep Disorders Common Sleep Disorders Image caption could go here. InsomniaSomeone who has trouble falling or staying asleep might have insomnia. This can mean lying awake for a long time while trying to sleep or struggling to get back to sleep if you wake up prematurely. Insomnia typically results in not enough and/or poor quality sleep, which can negatively affect your daily functioning and job performance.Insomnia can be short-term or long-term, ranging from a few days or weeks to over a month. It is typically a result of stress, schedule changes or environmental disruptions. As a Warfighter, these shifts are commonly caused by a deployment or permanent change of station (PCS). Insomnia risk may also be higher in those with post-traumatic stress disorder (PTSD), depression or a traumatic brain injury (TBI). Healthy sleep behaviors, therapy and medicines can be used to treat insomnia. Learn more about insomnia treatment. Image caption could go here. Sleep ApneaSomeone with sleep apnea has trouble getting enough oxygen while they’re asleep because their breathing constantly stops and restarts. This causes snoring or gasping sounds that interrupt sleep and reduce its quality. Poor quality sleep can harm your cognitive ability, making it harder to perform job duties.Over half of Warfighters have obstructive sleep apnea, which occurs when your airway becomes blocked while you’re asleep. To keep your airway open, treatment options include positive airway pressure (PAP) machines, mouthpieces, therapy and surgery. Healthy lifestyle changes can also help relieve sleep apnea. Learn more about sleep apnea treatment. Image caption could go here. Restless Legs SyndromeRestless legs syndrome (RLS) causes an overwhelming urge to move your legs that makes it hard to sleep. This sensation may feel like aching, throbbing, itching or creeping. It usually happens later in the day during periods of rest, such as watching a movie or attempting to sleep, and only goes away with movement. This can mean it’s almost impossible to fall or stay asleep, leading to exhaustion and sleepiness the next day that impacts your ability to work.RLS can vary by person in how often it appears. Sometimes you may have little to no symptoms for awhile, though they usually come back and worsen with time. Fortunately, there are several ways to manage RLS symptoms. These include general healthy lifestyle changes, medication and caring for your lower body with heating pads, ice packs, massage or foot wraps. Image caption could go here. NarcolepsySomeone with narcolepsy struggles to sleep at night and suddenly falls asleep during the day. Referred to as a sleep attack, this extreme sleepiness can happen during daily activities like eating or driving. Falling asleep without warning can affect operational readiness and put you and others in danger.Hallucinations and sleep paralysis while waking up or falling asleep may happen with narcolepsy. Sometimes it also involves a loss of muscle control, which can be triggered by strong emotions. Narcolepsy symptoms are generally managed with healthy sleep habits, lifestyle behavior changes and/or medication. What To Do If You Think You Have a Sleep Disorder If you have problems sleeping, it’s important to talk to your health care team about your concerns. They can help you understand what you’re experiencing and suggest ways to improve your sleep. It’s also recommended to inform your command leadership of any sleep-related issues, especially if they’re interfering with your ability to do your job. For confidential help, consider the Psychological Health Resource Center. Trained health consultants are available 24/7 via phone, email or live chat to answer questions and provide resources. Sleep disorders are a threat to mission readiness, yet rates of insomnia and sleep apnea continue to rise among Warfighters. If you have trouble sleeping, it’s essential that you seek help. Reach out to your health care provider, command leadership and/or another trusted source. Your health, career and country depend on you getting enough quality sleep! Additional ResourcesHuman Performance Resources by CHAMP - “Mental Fitness: Sleep Readiness”Military Health System - “How to Develop Healthy Sleep Habits”Military Health System - “Treatment Options for Sleep Conditions”ReferencesNational Heart, Lung, and Blood Institute - “Narcolepsy”National Heart, Lung, and Blood Institute - “Restless Legs Syndrome”National Heart, Lung, and Blood Institute - “What Is Insomnia?”National Heart, Lung, and Blood Institute - “What Is Sleep Apnea?”Sleep Foundation - “Sleep in the Military”Warfighter Wellness - “Sleep Hygiene”
