Insomnia
Difficulty falling or staying asleep can interfere with daytime life. It can be short-term or persistent and is more common in women.
Need a Professional Sleep Health Specialist?
01Houston Sleep Health
Sleep Facts.
Understand Your Rest.
Support Your Health.
Learn what healthy sleep looks like, which habits can help, and why persistent sleep concerns deserve attention.
02Sleep facts
Sleep Is Essential.
Sleep Problems Are Common.
Sleep affects how you feel, think, and function. Persistent difficulty sleeping is worth discussing with a clinician.
Sleep apnea
Repeated breathing interruptions can disturb sleep without you realizing it. Snoring, gasping, or unexplained sleepiness can be reasons for evaluation.
Narcolepsy
Narcolepsy can cause significant daytime sleepiness and other sleep-related symptoms. A specialist evaluation helps distinguish it from other causes of sleepiness.
Restless legs syndrome
Uncomfortable leg sensations and an urge to move can disrupt rest. Symptoms often occur in the evening, and pregnancy can worsen them in some people.
Sleep in children
Children can have sleep apnea and other sleep concerns. Sleepwalking and night terrors also occur in childhood; discuss frequent, disruptive, or unsafe episodes.
Sleep and driving
Sleepiness reduces alertness and reaction time. If you feel drowsy, do not drive. Recurrent sleepiness deserves assessment, even when you spend enough time in bed.
03How much sleep do you need?
Different Ages.
Different Sleep Needs.
Sleep needs change with age. These CDC recommendations are daily totals; younger children’s totals include naps.
Hours matter, but so does sleep quality. Regularly waking unrefreshed is a reason to talk with your care team.
Discuss your sleep| Age | Sleep |
|---|---|
| 0–3 months | 14–17 hours |
| 4–12 months | 12–16 hours |
| 1–2 years | 11–14 hours |
| 3–5 years | 10–13 hours |
| 6–12 years | 9–12 hours |
| 13–17 years | 8–10 hours |
| 18–60 years | 7+ hours |
| 61–64 years | 7–9 hours |
| 65+ years | 7–8 hours |
04Good sleep hygiene measures
Small Habits.
A More Restful Routine.
Build a routine that supports sleep throughout the day. These habits can help, but persistent insomnia or breathing problems may need specific treatment.
-
01
DAILY ROUTINE / 01 Keep a steady rhythm
Get up at a consistent time, including weekends. Allow enough time for sleep and go to bed when sleepy.
-
02
DAILY ROUTINE / 02 Make daytime choices count
Be physically active regularly. If naps make nighttime sleep harder, limit them; adults who nap can try a short nap earlier in the afternoon.
-
03
DAILY ROUTINE / 03 Watch evening stimulants and meals
Avoid caffeine late in the day and nicotine near bedtime. Avoid heavy meals and alcohol close to sleep; alcohol is not a sleep aid.
-
04
DAILY ROUTINE / 04 Wind down before bed
Use the hour before bed for quieter activities. If intense late exercise keeps you awake, move it earlier. Give screens a break before bedtime.
-
05
DAILY ROUTINE / 05 Create a sleep-friendly room
Keep the bedroom dark, quiet, comfortably cool, and relaxing. Reserve the bed for sleep and intimacy rather than work or prolonged wakefulness.
05Sleep and your wider health
More Than a Night’s Rest.
Part of Your Overall Health.
Research links disrupted sleep and sleep apnea with several health concerns. An association does not mean everyone will develop the condition or that sleep treatment alone will resolve it.
Blood pressure and stroke
Untreated sleep apnea is linked with difficult-to-control blood pressure and increased stroke risk. Discuss sleep symptoms as part of your cardiovascular care.
Atrial fibrillation
Sleep apnea and atrial fibrillation can occur together. Sleep evaluation may be relevant to your care plan; treatment effects vary between individuals.
Diabetes and weight
Sleep apnea is associated with type 2 diabetes, and obesity is a risk factor for obstructive sleep apnea. Care should consider both sleep and metabolic health.
Sexual health and libido
Changes in sexual function or desire have many possible causes. Mention sleep difficulties alongside these concerns so your clinician can assess the full picture.
Children’s attention and behavior
Disrupted sleep can affect daytime attention and behavior. Symptoms can overlap with other conditions, so a sleep concern should not be assumed to explain an ADHD diagnosis.
Frequent nighttime urination
Waking to urinate can occur with sleep apnea but also has other causes. Tell your clinician how often it happens and whether you also snore or feel sleepy.
Insomnia and mood
Insomnia and depression can occur together and affect one another. A plan may need to address both sleep and mental health concerns.
06Your questions, answered
Sleep Facts.
Everyday Questions.
Practical answers to help you decide when to seek more guidance.
Ask our teamIs enough time in bed the same as enough sleep?
No. Time awake in bed does not count as sleep. Repeated awakenings and unrefreshing sleep also matter, even when your nightly schedule allows enough hours.
Does everyone who snores have sleep apnea?
No. Snoring alone does not diagnose sleep apnea. Frequent loud snoring, gasping, observed breathing pauses, or daytime sleepiness are reasons to ask about evaluation.
Can better sleep habits treat every sleep disorder?
No. Healthy habits support sleep, but conditions such as sleep apnea, narcolepsy, or persistent insomnia may need a specific evaluation and treatment plan.
Should I avoid all daytime naps?
Not necessarily. Naps are part of normal sleep for younger children. For adults, long or late naps may interfere with nighttime sleep. Advice also depends on your diagnosis and treatment plan.
When should I speak with a sleep specialist?
Seek an evaluation for persistent difficulty sleeping, loud snoring with breathing concerns, uncomfortable restless legs, or daytime sleepiness that affects your activities. Do not drive when sleepy.
Can sleep problems affect children’s daytime behavior?
Yes. Poor sleep may contribute to irritability, activity changes, or difficulty concentrating. These symptoms have multiple possible causes and need an age-appropriate assessment.
07Keep learning
Knowledge That Supports
Your Next Step.
08Houston Sleep Health
Better Sleep Starts
with a Conversation.
If sleep concerns are affecting your nights or days, our team can help you understand what may be happening and explore your next step.
