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Are you having trouble falling or staying asleep? Insomnia is a common problem, but there is help available.
What is insomnia?
Insomnia is a disorder characterized by difficulty sleeping. Sleep problems are very common. In fact, according to Statistics Canada, one third of the population do not get the recommended amount of sleep for their age group.
Having problems with sleep may mean that you have trouble falling asleep, frequently wake up at night, or wake up too early in the morning. Sleep problems are often linked to other mental health concerns. Sleeping badly every now and then is not a problem, but if you regularly have trouble sleeping, it may be a good idea to seek help.
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Why do people have trouble sleeping?
The reasons for sleep problems can vary. During crises, people often experience sleep problems for a short period of time. Additionally, general stress in everyday life can trigger sleep disturbances. Sleep problems are also common if you have neuropsychiatric problems such as ADHD, have young children or are going through the menopause. There are also other mental health conditions, such as bipolar disorder or dementia, where sleep problems are common.
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 six to nine 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. However, it is also important to remember that the body can adjust on its own. If you sleep badly one night, your body can regulate it so that you sleep more deeply the next night. Having poor sleep temporarily or sporadically does not mean that you have insomnia.
Sleep problems in children
Difficulty sleeping is quite common among children, and these difficulties can have different causes. They can vary in form and intensity depending on the child’s age and stage of development. Other factors include changes in the environment, stress and anxiety, medical conditions or overstimulation before bedtime. This can include difficulty falling asleep, night-time awakenings, nightmares and night terrors. It is less common, but sleepwalking and sleep apnea can also affect children. If the problems are regular and affect everyday life, it may be a good idea to seek professional help.
Insomnia in parents
Having a baby is a big change and can significantly affect sleep. A period of poor sleep is not dangerous, although it can be distressing. However, around 20% of all parents experience chronic sleep problems. Additionally, sleep problems are common during the final stages of pregnancy.
Some tips are to try to rest when the baby is resting during the day, share the responsibility if you are co-parenting, seek support from others close to you, and try to find other opportunities for recovery such as a walk, coffee with a friend or yoga. Do not hesitate to seek professional support if you need it.
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Symptoms of insomnia
Symptoms of insomnia include:
- Fatigue during the day
- Difficulty focusing
- Problems falling asleep
- Waking up frequently during the night or early in the morning
- Irritability during the day
Diagnosing insomnia
If you have poor sleep at least three days a week for at least three months, you may have insomnia, which is a diagnosable sleep disorder. Insomnia is relatively common, affecting around 10-15% of the Canadian population. It also comes in different degrees of severity. Insomnia is a treatable condition. Help is available.
Treatment for sleep problems and insomnia
There are both medical and psychological treatments that can be effective for people with sleep problems. A psychological treatment lasts between four to eight sessions, depending on the severity of the problem and whether you also need to work on other concerns. As anxiety often co-occurs with sleep problems, treatment for both conditions can happen concurrently. Treating sleep problems can also improve other concerns, like depressive symptoms. Treatment for sleep problems includes:
- 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. This method also addresses anxiety and stress. - Medical treatment
In some cases, medication can be a temporary solution. If you want to try medication, talk to your doctor.
Managing sleep problems on your own can be a challenge. Consulting a professional can help you understand the underlying causes of your sleep problems and create a tailored treatment plan.
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 difficult easier.
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12 common questions about sleep difficulties
What is a sleep problem?
Sleep problems involve having difficulty falling asleep, waking up at night or waking up early in the morning.
What are the causes of sleep problems?
Sleep problems can be caused by different 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 are sleep problems?
Sleep problems are very common and can affect people of all ages. It is estimated that one third of the Canadian population does not get enough sleep.
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 family doctor or walk-in clinic.
How can I improve my sleep quality?
Try to keep a regular bedtime, avoid caffeine and alcohol before bedtime, and create a calm sleep environment. Exercise can also improve sleep quality.
Are sleep problems common in children?
Sleep difficulties are quite common among children. These difficulties can vary in form and intensity depending on the child’s age and stage of development and can be caused by different factors. If sleep problems are affecting everyday life, you can seek help from a child psychologist or doctor.
Are sleep problems common as a parent of young children?
Sleep problems are common during the infant and toddler years, with around 20% of parents experiencing sleep problems. Help is available.
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 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.
Is it dangerous to take sleeping pills?
Sleeping pills can be effective in the short term but they are not a long-term solution as they can cause dependence and can have side effects. Always consult a doctor before starting medication.
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 911, call or text the national suicide hotline at 988, or go to your nearest emergency department.
How to treat insomnia with cognitive behavioural therapy (CBT)
In this step-by-step guide, we will walk you through how sleep problems are treated using cognitive behavioural therapy (CBT).
1: Assessment interview
During an initial assessment interview, we will review your history. You may also 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.
2: Treatment with cognitive behavioural therapy (CBT)
If the problem is psychological, CBT is an option. During treatment, you will work on sleep hygiene. 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.
3: Follow-up and adjustments
Follow-up sessions evaluate the effect of the treatment and make any necessary adjustments.
4: Continued follow-up
After the treatment, you will be given a plan to help maintain your progress over time.
How can I get help with my insomnia?
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.
