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Are you having trouble sleeping? Maybe you have trouble falling asleep, wake up during the night or wake up early in the morning? Sleep deprivation can be caused by different things and whether you just want to learn more or are looking for practical advice, we are happy to help you.

What are sleep problems?

Sleep problems are a common problem that many people suffer from. Having a bad night’s sleep from time to time isn’t problematic, but if you’re sleeping badly on a regular basis, you may want to seek help. Many people experience some kind of sleep problem. We spend about a third of our lives asleep and it is important that we get good quality sleep in order to feel good. Many people who have sleep problems also start to worry a lot about their sleep and this can lead to a bad pattern. You may feel tired, have difficulty concentrating and become easily irritated.

More than half of adult Australians are suffering from at least one chronic sleep symptom that is affecting their ability to live a healthy, happy life, new research shows.

A report commissioned by Sleep Health Foundation reveals how common symptoms of insomnia is across the adult population. It found almost 60 per cent of Australian people regularly experience at least one sleep symptom (like trouble falling or staying asleep), and 14.8 per cent have symptoms which could result in a diagnosis of clinical insomnia.

The reasons for sleep problems can vary. During crises, people often have sleep problems, but it can also be triggered by everyday stress. Sleep problems are also common if you have neuropsychiatric problems such as ADHD, have young children or are in menopause. If you sleep poorly at least 3 days a week and have had it for at least three months, you may develop insomnia, which is the diagnosis for more severe sleep problems. It can be treated and below is more about how you can get help.

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How much sleep do you need?

For people with sleep problems, the question of how much they have slept is often very important. You may be counting hours, worrying and watching the clock. You can become preoccupied with sleep. The amount of sleep each person needs is individual and can vary between 6-9 hours per night. We all have an internal clock that regulates our sleep rhythm and when you have sleep problems you are often not in your natural rhythm. Part of the treatment for sleep problems is about finding this rhythm again, but it is also important to remember that the body can adjust its own sleep. If you sleep badly one night, your body can regulate it so that you sleep more deeply the next night. So there is no need to worry too much.

Physical symptoms of sleep deprivation

Many people with sleep problems worry a lot about physical symptoms. This may include fear of symptoms such as anxiety, palpitations, nausea, dizziness, body aches, high blood pressure or fear of becoming psychologically ill with hallucinations or psychosis. Although having sleep problems can be very difficult, lack of sleep is not dangerous. If you have a lot of concerns about your physical health, you can have a health check-up through your health centre with tests to rule out underlying medical conditions. Mental health conditions such as mania in bipolar disorder or hallucinations are other conditions that have other causes than sleep deprivation and if you think you may be suffering from any of these, it is important to seek help from a medical professional to get the right help.

Sleep deprivation and stress

Stress can contribute to sleep deprivation. It often involves an imbalance between activity and recovery in everyday life. It may be that you are working too much, that you are in a situation where you have a child or that you have some other stressful event in your life. Prolonged stress can also lead to exhaustion and if you have symptoms of this, it is important that you get an assessment by a doctor for this.

Sleep deprivation for parents

For most people, having a child is a big change and a period where sleep can often be affected. Losing sleep for a period of time is not dangerous, even though it can be difficult, but around 20% of all parents experience chronic sleep problems. Sleep problems are common during the final stages of pregnancy. Once the baby arrives, they may sleep restlessly and this also affects their own sleep. You may also find it difficult to adjust to the change. Some tips are to try to rest when the baby is resting during the day, share the responsibility if you are two parents, seek support from others close to you, try to accept the situation as it is and find other opportunities for recovery such as a walk, coffee with a friend or yoga. If you feel that sleep is affected a lot during the toddler years, you can seek help to get more support. If you are very worried, you can also seek treatment from a psychologist or a child health care provider.

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Sleep deprivation symptoms

Sleep problems are common, but if you sleep poorly, you may find it very difficult. Often the body can regulate how much sleep you need; if you sleep little one night, you can sleep more deeply the next night. The body is amazing that way. So you shouldn’t worry too much if you have sleep problems. But if you have symptoms of sleep deprivation, it can manifest itself like this:

  • Fatigue during the day
  • Sleep deprivation can lead to anxiety and depression.
  • Problems falling asleep, waking up frequently during the night or early in the morning
  • Mood swings and memory problems

Long-term sleep deprivation

If you have had sleep problems for a long time, you may have developed insomnia, which is the diagnosis for more severe sleep problems. It is a common condition, with around 14.8% of Australians suffering from chronic insomnia. It can be very difficult, but it is possible to get help and treatment. Insomnia means that you have:

  1. Difficulty falling asleep and/or waking up often and/or waking up too early in the morning.
  2. You function less well during the day
  3. You are dissatisfied with your sleep and suffer from sleep problems.
  4. Having sleep problems at least three nights per week on average
  5. Have had these problems for at least three months

Treatment for sleep deprivation and insomnia

There are both medical and psychological treatments that can be effective for people with sleep problems. Psychological treatment includes tools and strategies specifically developed for treating sleep problems and has been shown to be effective in research. A psychological treatment lasts between 4-8 sessions, depending on the severity of the problem and whether you also need to work on another problem such as stress. Anxiety is also treated during sleep therapy, as there is often a lot of anxiety associated with sleep. When treating sleep problems, it has been seen that other symptoms such as depression also improve. Treatment for sleep problems is:

  • Cognitive behavioural therapy for sleep problems (CBT)
    CBT for sleep problems is an evidence-based method for improving sleep quality and reducing daytime fatigue. During treatment, you may complete a sleep diary and work on sleep hygiene and sleep routines. It also addresses anxiety and stress, including through mindfulness.
  • Medical treatment
    In some cases, medication for sleep problems can be prescribed, but it is important to note that this should be seen as a temporary solution. If you want to try medication, talk to your doctor.

Managing sleep problems on your own can be a challenge. Meeting with a professional therapist can help you understand the underlying causes and create a tailored treatment plan for you.

Taking a step towards better sleep and quality of life

If you or someone you know is experiencing sleep problems, help is available. Our licensed psychologists and therapists will help you every step of the way on your journey to better sleep and health. Don’t be afraid to take the step towards recovery, we make the hard things easier.

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12 frequently asked questions about sleep deprivation

What is sleep deprivation?

Sleep deprivation is the experience of not getting enough sleep. Sleeping poorly for a few nights now and then is not problematic, but if you are regularly sleeping poorly, it may be a good idea to seek help. Sleep deprivation can manifest itself in symptoms such as tiredness, depression, anxiety, difficulty falling asleep, waking up during the night or early in the morning. You may also experience mood problems.

What are the causes of sleep deprivation?

Sleep problems can be caused by various factors. These can be lifestyle factors or external events such as crises, stress or anxiety, but there can also be underlying medical causes. Life changes such as having children or going through the menopause can also have an impact.

How common is sleep deprivation?

Sleep problems are very common and can affect people of all ages. It is estimated that 60% of the Australian population has some form of difficulty sleeping.

How do sleep problems affect my physical health?

Sleep problems can lead to issues such as fatigue, reduced concentration and difficulties with memory. Often there is a lot of anxiety associated with sleep problems, but there may also be other underlying symptoms such as stress or mental illness. If you have a lot of physical symptoms, contact your health center for a medical assessment and possible tests.

How can I improve my sleep quality?

Try to keep regular bedtimes, avoid caffeine and alcohol before bedtime, and create a calm sleep environment. Exercise can also improve sleep quality.

Is it dangerous to take sleeping pills?

While sleeping pills can be effective in the short term, they are not a long-term solution and can have side effects. Always consult a doctor before starting such treatment.

Are sleep problems common as a parent of young children?

Sleep problems are common during the toddler years, with around 20% experiencing sleep problems. There is help available if you need it.

Can sleep deprivation be treated?

Sleep deprivation can be treated and the best results have been seen with Cognitive Behavioural Therapy (CBT).

What is ‘sleep hygiene’?

Sleep hygiene is a set of habits and routines that contribute to better sleep. It includes things like avoiding screens and heavy meals before bed and working on relaxation.

Do natural sleep aids work?

Some natural preparations such as valerian and chamomile can help with sleep. However, you should always consult a doctor before trying new supplements.

How can stress and anxiety affect sleep?

Stress and anxiety are common causes of insomnia. It is possible to work with, for example, CBT for this.

How much sleep do I need?

Most adults need between 6-9 hours of sleep per night. However, sleep needs can vary from person to person.

What should I do if I have serious sleep problems?

At Lavendla, we have experienced psychologists and therapists working with CBT who can help you feel better. If you have thoughts of self-harm or suicide, call emergency services on 000 or Lifeline Australia on 13 11 14 (24 hour service).

How to treat sleep problems

In this step-by-step guide, we explain how a treatment for sleep problems can be treated using Cognitive Behavioural Therapy (CBT).

  • Step 1: Assessment interview
    During an initial assessment interview, we will review your history and you may be asked to complete forms such as the Insomnia Severity Index (ISI), which measures sleep problems. For severe sleep problems or acute crises, a doctor can prescribe medication if necessary.
  • Step 2: Treatment with cognitive behavioural therapy (CBT)
    If the problem is psychological, CBT is an option. During treatment, you will work on sleep hygiene, i.e. the habits you have around sleep. You will also complete a sleep diary and work on strategies to get into your natural sleep rhythm. You can also work on your anxiety and stress through exercises and mindfulness.
  • Step 3: Follow-up and adjustments
    Follow-up sessions evaluate the effect of the treatment and make any necessary adjustments.
  • Step 4: Continued follow-up
    After the treatment, you will be given a plan to maintain your progress and ensure long-term effectiveness.

How can I get help with my sleep deprivation?

Do not hesitate to seek professional help. It is the first step to regaining a good night’s sleep and an improved quality of life. You are not alone and we are here to help you every step of the way. Book an appointment with one of our licensed psychologists or therapists today.

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Written by melissa

Melissa is a Certified Kinesiologist who focusses on a client-centred, holistic and integrative approach to health and wellness. She has extensive experience in managing stress, anxiety, fears, phobias and trauma in her clients. Melissa uses visual and auditory feedback to directly access and solve the cause of psychological stressors in the body so that optimal well-being and balance is achieved.