Common Sleep Disorders: Causes, Diagnosis, and How to Tell Them Apart

Published at 03 April 2025

Getting enough sleep is crucial, as quality sleep positively affects your mood, energy, and performance in daily life. You must have had difficulty sleeping for many reasons, including life pressures, unhealthy lifestyle, and others. (1) (2)

Fortunately, there are many things that can help improve sleep quality and make the night more peaceful and restful. Here are the most important tips to help you get a peaceful and restful sleep:

1- Establish a specific sleep routine

Set a specific hour to go to bed and an hour to wake up in the morning, and try to stick to this schedule even on holidays. This will help you organize your sleep schedule and improve its quality. (3)

If you can't sleep after 20 minutes of staying in bed, leave the bedroom and do something that helps you relax, such as reading a book or listening to soothing music, and then return to bed when you feel tired. This will help you sleep better. (4)

2- Pay attention to your food and drink

Don't go to bed feeling very hungry or full, as this can make you uncomfortable and keep you awake for a long time. Do not eat heavy or large meals two or three hours before bedtime. If you feel hungry right before bedtime, you can eat a healthy light meal, such as a small apple with a slice of cheese, or a piece or two of whole-wheat biscuits. (5)

It is also best to avoid stimulants an hour or two before your sleep time, as the effect of stimulants on the body takes several hours to wear off, and this may cause you to stay awake for a longer period of time at night. (4)

3- Reduce naps during the day

To sleep better at night, limit daytime naps to no less than 20 minutes and no more than an hour during the day, and avoid sleeping too late in the day. (4) (1)

4- Create a comfortable and quiet place for yourself

Prepare your bedroom in a way that makes it a comfortable and quiet place to sleep, by following these steps: (1)

Choose a comfortable pillow to ensure good support for the body while sleeping.
Keep your bedroom dark, and you can use dark curtains or an eye mask.
To avoid noise and disturbance in the room, you can use earplugs.
Adjust the room temperature so that it is moderate and comfortable, and you can use a fan or air conditioner.

5- Exercise regularly

Do exercises, such as walking daily, for at least 20 minutes. This will help you sleep at night, but avoid doing it shortly before your bedtime, as this increases your activity and reduces your desire to sleep. (5) (1)

6- Control anxiety and stress

Try to get rid of any thoughts that may make you feel anxious or stressed before sleeping, and you can try some things that help you relax and relieve stress, such as: (2)(4)

Organize and set your priorities for the next day.
Practice meditation, relaxation and deep breathing exercises before bed.
Try writing down everything that's on your mind on a piece of paper, then put it aside for the next day.
Take a warm bath before bed to help you relax.
Try reading a book or listening to soothing music before bed.

7- Avoid screens and mobile devices before bed

Avoid using smartphones, tablets, and computers before bed, and try to keep them out of the bedroom, as the blue light coming from these screens can affect the secretion of the sleep hormone, and this causes difficulty sleeping at night. (1)

Are you suffering from insomnia?

Book an appointment today at Al Ahli Hospital to consult a sleep specialist. We will help you determine the cause of your insomnia and get appropriate treatment.