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Do you have problems with poor sleep for a long time? Chronic insomnia can be debilitating, but help is available. Here we look at what causes insomnia and how it can be treated.
What is chronic insomnia?
Insomnia is a relatively common sleep disorder that affects around 10-15% of the Canadian population. Chronic insomnia refers to sleep difficulties occuring three or more nights a week for over three months that cannot be explained by another condition.
Insomnia can lead to fatigue, difficulty concentrating, and irritability. If you have sleep problems over a long period of time, it can become debilitating and very stressful. It can also lead to secondary problems such as anxiety and depression.
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Myths about insomnia
Myth 1: “Sleeping less than seven hours a night is dangerous.” False! Sleep needs are individual and vary over a lifetime.
Myth 2: “I can’t function if I can’t sleep.” False! Sleep deprivation can be debilitating, but you can compensate for mild, short-term sleep deprivation.
Myth 3: “I need to rest because I can’t sleep at night”. False! Activity is a great way to combat insomnia. Being active during the day can help promote tiredness at bedtime.
These myths are from an article with sleep researchers at Karolinska Institutet, by Annika Lund. Published in Medical Science number 3, 2016.
Why does chronic insomnia occur?
The reasons for chronic insomnia can vary, but include:
- Prolonged stress
- Different life events like loss or employment changes
- Life changes like menopause and childbirth
- Certain habits that may affect sleep
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.
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How does chronic insomnia affect the body?
Sleep is important for body processes and our energy levels. Therefore, chronic sleep deprivation can increase the risk for a variety of health conditions. These conditions include diabetes, depression, hypertension, obesity, heart attack and stroke.
Studies show that 24 hours without sleep is comparable to a blood alcohol level of 0.1. This is higher than the maximum level allowed for driving in Canada.
Sleep also helps us with memory and learning. Chronic insomnia can lead to difficulties with memory and concentration. If you have concerns that sleep problems may be affecting your mental or physical health, contact your family doctor or local walk-in clinic. Help is available.
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Chronic insomnia as a parent
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. If you are a parent that experiences difficulty sleeping, help is available. Contact your family doctor or health centre for more information.
Chronic insomnia symptoms
- Fatigue during the day
- Difficulty focusing
- Problems falling asleep
- Waking up frequently during the night or early in the morning
- Irritability during the day
To be diagnosed with chronic insomnia, you must have sleep problems that last at least three nights per week on average for at least three months.
Treatment for chronic insomnia
There are both medical and psychological treatments that can be effective for people with chronic insomnia. 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 insomnia, treatment for both conditions can happen concurrently. Treating sleep problems can also improve other concerns, like depressive symptoms. Treatment for chronic insomnia 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 chronic insomnia 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.
12 common questions about chronic insomnia
What is sleep deprivation?
Sleep deprivation is the experience of not getting enough sleep. Sleeping badly one night now and then is not problematic, but if you are regularly sleeping badly, you may want 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 menopause can also have an impact.
How common is insomnia?
Sleep problems are very common and can affect people of all ages. It is estimated that 10-15% of the Canadian population is affected by insomnia.
How does insomnia 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 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?
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.
Are sleep problems common as a parent of young children?
Sleep problems are common during the toddler years, with around 20% of parents experiencing sleep problems. Help is available.
Can insomnia be treated?
Insomnia 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.
Is prolonged sleep deprivation dangerous?
It is not entirely clear how sleep deprivation affects our health, but it can put us at risk of various diseases such as diabetes, cardiovascular disease, anxiety, depression and addiction. It is therefore advisable to seek help if you have this problem.
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 six to nine 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 911, call or text the national suicide hotline at 988, or go to your nearest emergency department.
How to treat chronic insomnia
In this step-by-step guide, we will walk you through how chronic insomnia can be 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 effectiveness of the treatment and are a time to 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.
