Every year, on the Friday that falls six days before the Spring Equinox, the world marks World Sleep Day—a day to remind everyone just how important good sleep is. It all started in 2008, thanks to the World Association of Sleep Medicine (WASM). Later, WASM joined forces with the World Sleep Federation (WSF) to create the World Sleep Society, which now leads the movement. The goal has always been the same: to raise awareness about sleep problems and encourage better sleep habits.
But here’s the thing—many people struggle with sleep issues without realizing they might actually be dealing with a sleep disorder. Not every sleep problem is just a “bad habit”—some are signs that something deeper is going on. Since today is World Sleep Day, let’s talk about some sleep problems that often go unnoticed and how small lifestyle changes can make a big difference.
1. Revenge bedtime procrastination
Ever found yourself watching one more episode or scrolling endlessly, even though you know you’re exhausted? That’s called revenge bedtime procrastination, and while it’s not a medical disorder, it’s a common habit that disrupts sleep. People who are busy all day often delay sleep just to reclaim personal time at night, which leads to poor rest. The best way to break this cycle is to set a strict bedtime and stick to it, swap screens for calming bedtime activities like reading or listening to music, and remind yourself that rest is also a form of self-care.
2. Sleep inertia
You wake up, but your brain doesn’t. You feel groggy, disoriented, and in desperate need of another hour of sleep. This is called sleep inertia—a natural phenomenon where the brain takes time to fully wake up. While it’s not a disorder, it can affect daily life, especially if it lasts too long. To shake off sleep inertia, get some sunlight as soon as you wake up, resist the urge to hit snooze (which only makes it worse), and drink water while moving around to get your circulation going.
3. Exploding Head Syndrome
This one sounds dramatic, but it’s real. Some people hear a sudden loud noise—like a bang or a crash—just as they’re falling asleep or waking up. It’s called Exploding Head Syndrome (EHS), and while it’s harmless, it can be unsettling. Managing stress is key, as anxiety can make it worse. Relaxation techniques like deep breathing or meditation can help, and sticking to a regular sleep schedule may improve overall sleep quality.
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4. Sleep-Related Eating Disorder (SRED)
If you ever wake up and realize you’ve eaten without remembering, you might have Sleep-Related Eating Disorder (SRED). It’s an actual sleep disorder where people unconsciously eat during the night, often choosing high-calorie foods. Avoiding alcohol and caffeine before bed, managing stress levels, and maintaining a structured sleep routine can help reduce occurrences. If it happens frequently, consulting a doctor is a good idea.
5. Orthosomnia
Do you obsessively check your sleep tracker and stress over how much (or little) sleep you got? If so, you might have Orthosomnia, a term sleep researchers use to describe anxiety caused by sleep-tracking devices. Ironically, worrying about sleep makes it harder to sleep. Instead of relying too much on sleep apps, listen to your body and focus on how you feel rather than what a tracker says. Reducing screen time before bed can also help lower anxiety and improve sleep quality.
