Difficulty falling asleep

What are sleep problems?

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.

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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How much sleep do you need?

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.

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 developmental stages, concerns and relationships. Here is an approximate guide to how much sleep children usually need at different ages:

• 0-12 months: 15-18 hours per day, but at this age there is a huge difference between children.
• 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.

Each child is unique and there are variations in sleep needs so it is important to individualise treatment. If a child is sleepy or overtired, causing irritability or difficulty in 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 pediatrician.

Sleep deprivation in parents

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, and 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 affects your own sleep. You may also find it difficult to adjust to the change. Some tips include trying to rest when the baby is sleeping during the day, sharing the responsibility if you are two parents, seeking support from others close to you, trying to accept the situation as it is, and finding 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 healthcare provider.

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Difficulty falling asleep with ADHD and autism

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.

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.

Managing night-time awakenings

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.

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 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:

• 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 provide 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. Lavendla’s 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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