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Are you or your child having trouble falling asleep? Sleep deprivation can be caused by a variety of things and whether you just want to learn more, want advice or treatment, we are happy to help you.
Sleep problems are a common problem that many people of different ages can suffer from. Having a bad night’s sleep from time to time is not problematic, but if you are regularly sleeping badly, you may want to seek help.
Many people experience some form 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 with 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 difficulty falling asleep, 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. Children can also have sleep problems and you may need to work on this.
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For people with sleep problems, the question of how much they have slept is often very important. They may be counting hours, worrying and watching the clock. The amount of sleep each person needs is individual and varies at different ages. Babies and young children, as well as teenagers, sleep more, while sleep for adults can vary between 6-9 hours per night.
The amount of sleep you need when you are young varies depending on your age. How well children and teenagers sleep can also be affected by developmental stages, concerns and relationships. Here is an approximate guide to how much sleep children usually need at different ages:
Each child is unique and there are variations in sleep needs so it is important to individualize treatment. If a child is sleepy or overtired, such as irritability or difficulty staying awake during activities, it is good for parents to pay attention and adjust sleeping patterns accordingly. If parents are unsure or have concerns about their child’s sleep, they should consult a paediatrician.
For most people, having a baby is a big adjustment and a period where sleep can often be affected. A period of poor sleep is not dangerous, although it can be distressing, but around 20% of parents experience chronic sleep problems. Sleep problems are common during the final stages of pregnancy. Once the baby arrives, it may sleep restlessly and this also affects your 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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With neuropsychiatric problems such as ADHD and autism, sleep problems are common. It can be difficult to settle down in the evening with ADHD and have a lot of energy. It is important to have routines and to work on sleep if you have problems falling asleep. This is also true if you have autism, but then you may have difficulty sleeping because of too many changes and too much stimulation. If you have severe problems, you can get treatment or medication if necessary.
Treating children’s sleep problems often involves a combination of psychological treatment and establishing good routines. Here are some tips on how to deal with sleep problems in children:
Regularity is key. Have the same bedtime and wake-up times every day, including weekends. A predictable evening routine helps your child unwind and signals that it is time to sleep.
The room should be dark, quiet and cool. Use blackout curtains and make sure the bed and bedding are comfortable.
Include quiet activities such as reading a book, listening to quiet music, or taking a warm bath before bedtime. Avoid stimulating activities just before bedtime.
Avoid screens (TV, computers, smartphones, etc.) at least one hour before bedtime. Blue light from screens can disrupt your child’s natural sleep cycle.
Teach your child to fall asleep on their own without the parent’s presence. This may mean gradually reducing the amount of help they need to fall asleep.
When children wake up during the night, there are different techniques. You decide if it is important to get your child used to falling asleep on their own, if you are sleeping well you don’t need to change anything.
Make sure your child is active and out in the daylight during the day. Daylight and physical activity can help regulate your child’s sleep cycle.
Especially in the afternoon and evening, avoid foods and drinks that can keep your child awake.
For older children, relaxation techniques such as deep breathing or gentle yoga can help them unwind.
In some cases, sleep problems may be related to medical or psychological conditions. If sleep problems continue or are severe, you should consult a pediatrician.
Remember that every child is unique and what works for one child may not work for another. It may take time to find the strategy that works best for your child. If in doubt, seek help from a child psychologist or doctor.
There are both medical and psychological treatments that can be effective for sleep problems. Psychological treatments include tools and strategies specifically developed to treat sleep problems and have been shown in research to be effective. Anxiety is also treated during sleep therapy, as people often have a lot of anxiety related to sleep. Treatment for sleep problems is:
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.
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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Sleep deprivation is the experience of not getting enough sleep. Sleeping badly for a few nights now and then is not problematic, but if you are sleeping badly on a regular basis, you may want to seek help.
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. Children can also have sleep problems.
Sleep problems are very common and can affect people of all ages. It is estimated that 60% of the population has some form of sleep disorder and it is present at all ages.
Sleep needs in children vary at different ages. Smaller children often need more sleep, but sleep needs are also individual.
It can be difficult to settle down in the evening when you have ADHD and have a lot of energy. It is important to have routines and to work on your sleep if you have problems falling asleep. This also applies to autism.
Sleeping pills can be effective in the short term but they are not a long-term solution and can have side effects. Always consult a doctor before starting any medical treatment.
Sleep problems are common during the toddler years, with around 20% experiencing sleep problems. There is help available if you need it.
Sleep deprivation can be treated and the best results have been seen with Cognitive Behavioral Therapy (CBT).
Sleep hygiene is a set of habits and routines that contribute to better sleep. It includes things like avoiding screens and working on routines and doing relaxation.
Sleep problems in children are common and there are many tips you can follow. If you are unsure or want more support, you can contact a child psychologist or doctor.
Stress and anxiety are common causes of insomnia. It is possible to work with, for example, CBT for this.
Most adults need between 6-9 hours of sleep per night. However, sleep needs can vary from person to person.
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).
In this step-by-step guide, we look at how a treatment for sleep problems can be treated using Cognitive Behavioural Therapy (CBT).
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.