Sleep disorder symptoms often develop slowly during adolescence or young adulthood and may include:

  • Daytime naps that do not relieve drowsiness
  • Difficulty waking from a long sleep -- may feel confused or disoriented
  • Increased need for sleep during the day -- even while at work, or during a meal or conversation
  • Increased sleep time;  up to 14 - 18 hours per day

Other symptoms may include anxiety, low energy, restlessness, slow thinking or speech, loss of appetite, and memory difficulty.


  • Create a comfortable, dark, and quiet sleep environment
  • Establish a relaxing bedtime routine
  • Go to bed and wake up at the same time every day
  • Stay physically fit and healthy
  • Use your bed for sleep (and sex), only
  • Find the amount of sleep you need to feel consistently refreshed


  • Don’t nap, particularly in the early to mid-afternoon
  • Don't eat heavy meals or consume large amounts of liquid before bedtime
  • Don't dwell on intense thoughts or feeling before going to sleep
  • Don't lie awake in bed for long periods of time. If you’re not asleep within 20-30 minutes, do something relaxing until you feel sleepy again
  • Don't consume alcohol, caffeine, or smoke, all of these impair sleep
  • Don’t work at night or attend social gatherings that delay bedtime