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Are you or your child having trouble falling asleep? Sleep deprivation can be caused by a variety of things. Help is available.

What are sleep problems?

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 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.

We spend about a third of our lives asleep and it is important that we get good quality sleep in order to feel good. 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.

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. No matter the reason, help is available.

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How much sleep do you need?

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 six to nine hours per night.

How much sleep do babies, children and teenagers need?

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 a number of different factors including developmental stages. Here is an approximate guide to how much sleep children usually need at different ages:

  • 0-12 months: 15-18 hours per day, but this time can vary greatly with age and developmental stage
  • 1-3 years: 12-14 hours per day
  • 3-6 years: 11-12 hours per day
  • 6-12 years: 10-11 hours per day
  • 12 years and older: 8-9 hours per day, but some children need more sleep during puberty.

As each child is unique and there are variations in sleep needs, it is important to individualize treatment. If a child is sleepy or overtired, it is good for parents to pay attention and adjust their sleeping patterns accordingly. If parents are unsure or have concerns about their child’s sleep, they should consult a pediatrician.

Sleep deprivation 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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ADHD, autism and sleep

With neuropsychiatric problems such as ADHD and autism, sleep problems are common. It can be difficult to settle down in the evening due to increased energy or too much stimulation. It is important to have routines and to work on sleep hygiene. Do not hesitate to seek out professional support if sleep disturbances are affecting your quality of life.

Tips if children have trouble sleeping

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:

Create a consistent sleep routine

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.

Create a calm and comfortable sleep environment

The room should be dark, quiet and cool. Use blackout curtains and make sure the bed and bedding are comfortable.

Relaxing evening routines

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.

Limit screen time

Avoid screens (TV, computers, smartphones, etc.) at least one hour before bedtime. Blue light from screens can disrupt your child’s natural sleep cycle.

Encourage independent sleeping

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.

Daytime activities

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.

Avoid caffeine and sugar

Especially in the afternoon and evening, avoid foods and drinks that can keep your child awake.

Relaxation techniques

For older children, relaxation techniques such as deep breathing or gentle yoga can help them unwind.

Pay attention to sleep disorders

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.

Treatment of sleep problems

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. Together, we make the difficult easier.


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12 frequently asked questions about difficulty sleeping

What is sleep deprivation?

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.

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. Children can also experience sleep problems.

How common is sleep deprivation?

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 much sleep do children need?

Sleep needs in children vary at different ages. Younger children often need more sleep, but sleep needs are also individual.

Is it common to have trouble falling asleep if you have ADHD or autism?

It can be difficult to settle down in the evening when you have ADHD or autism, which can be due to increased energy or sensory input. It is important to have routines and to work on your sleep if you have problems falling asleep.

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 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, working on routines and using relaxation exercises.

How can I manage my child’s sleep problems?

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.

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 and 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 sleep problems

In this step-by-step guide, we look at how a treatment for sleep problems can be treated using Cognitive Behavioral 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 do I get help for my or my child’s sleep problems?

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.


Written by Sophia Coulter

Sophia is a registered nurse with experience in inpatient, emergency and community mental health care. She has a passion for providing emergency support for those experiencing mental health crises.