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Have you had trouble sleeping for a long period of time? Chronic insomnia can be debilitating, but help is available. Here we look at what causes sleep deprivation and how it can be treated.
What is insomnia?
Insomnia is incredibly common, affecting about one-third of the American adult population (NIMH, 2023). It also comes in different degrees of severity with symptoms such as:
- Difficulty falling asleep and/or waking up often and/or waking up too early in the morning.
- Poor overall functioning during the day
- Having sleep problems at least three nights per week on average, over a period of at least three months
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Why does long term insomnia occur?
The reasons for sleep problems can vary. Acute and chronic stress can trigger disruptions in sleep patterns. 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, that lead to sleep problems.
If you sleep badly at least three nights a week and have done so for at least three months, you may develop insomnia, which is the diagnosis for more severe sleep problems. Below is more about how you can get help.
How much sleep do you need?
The amount of sleep each person needs is individual and can vary between 6-9 hours per night. People with sleep problems can become preoccupied with the amount of sleep they are getting, which leads to increased anxiety and vigilance.
We all have an internal clock that regulates our sleep rhythms. Part of the treatment for sleep problems is about finding this rhythm again, but it is also important to remember that the body can adjust its own sleep. If you sleep badly one night, your body can regulate it so that you sleep more deeply the next night.
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How does long-term insomnia affect the body?
Many people with sleep problems worry a lot about physical symptoms. This can include fear of symptoms such as anxiety, heart palpitations, nausea, dizziness, body aches, high blood pressure, or fear of becoming mentally ill with hallucinations or psychosis.
Sleep also helps us with memory and learning. If you have concerns about your physical health, check with your primary care provider to rule out underlying medical conditions.
Can you get sick from long-term insomnia?
The nature of many long term illnesses is not fully understood. Sleep deprivation can increase the risk of certain diseases such as diabetes, anxiety, depression, addiction, and cardiovascular disease.
Prolonged sleep problems can lead to exhaustion so it’s important to have a thorough evaluation by a medical professional to rule out causes. Thankfully, there are ways to address sleep problems in therapy so you don’t have to suffer forever.
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Long-term insomnia as a parent
For most people, introducing a newborn into the world is associated in major disruptions in sleep. Parents are often awake during the night to feed and comfort their baby or, for mothers, to pump breastmilk. New parents in particular may feel anxious about their baby’s safety and comfort, making restful sleep very difficult.
Tips for managing long-term insomnia for parents
There are some adjustments parents can make in order to get more sleep. They can nap with their baby during the day, share caretaking responsibilities at night, seek support from others close to you, and find other opportunities for recovery such as a walk, coffee with a friend or yoga.
Long-term insomnia symptoms
Sleep problems are common, but if you sleep poorly, you may find it very difficult to function during the day. Often the body can regulate how much sleep you need; if you sleep little one night, you can sleep more deeply the next night. Other times the body enters sleep deprivation mode, with symptoms such as:
- Fatigue during the day
- Anxiety and depression.
- Problems falling asleep, waking up frequently during the night or early in the morning
- Mood swings and memory problems
Treatment for insomnia
ere are both medical and psychological treatments that can be effective for people with sleep problems. Psychological treatment lasts between 4-8 sessions depending on the severity of the problem. Sleep therapy also tends to target anxiety and depression, as both can be causes and results of sleep difficulties. Treatment for sleep problems may include:
- Cognitive behavioral 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. There are also many alternative treatments with natural remedies that many people use, and they can be helpful, but consulting a professional therapist can help you understand the underlying causes and create a tailored treatment plan for you if you are experiencing a lot of sleep difficulties.
12 common questions about insomnia
What is sleep deprivation?
Sleep deprivation occurs when a person does not get sufficient sleep over a period of time. Sleep deprivation can manifest itself in symptoms such as tiredness, mood swings, depression, anxiety, physical complaints, difficulty falling asleep, waking up during the night or early in the morning.
What are the causes of sleep deprivation?
Sleep problems can be caused by a wide variety of factors. These include stress, major life changes, hormonal fluctuations, anxiety, depression, PTSD, and many other causes.
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 population has some form of difficulty sleeping.
How do sleep problems affect my physical health?
Sleep deprivation can increase the risk of certain diseases such as diabetes, anxiety, depression, addiction, and cardiovascular disease.
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?
While sleeping pills can be effective in the short term, they are not a long-term solution and can have side effects. Always consult a doctor before starting a medication for sleep.
Are sleep problems common as a parent of young children?
Sleep problems are extremely common during the toddler years due to major developmental changes in separation anxiety, toileting, newfound autonomy, and other reasons.
Can sleep deprivation be treated?
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.
What is sleep hygiene?
Sleep hygiene describes 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 skills.
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. Sleep deprivation can also cloud our judgement and slow reaction times.
How can stress and anxiety affect sleep?
Stress and anxiety are common causes of insomnia, as people may have trouble ‘turning off’ their minds at bedtime, experience unsettling or vivid dreams, or have otherwise restless sleep.
How much sleep do I need?
Most adults need between 6-9 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 who can help you feel better. If you have thoughts of self-harm or suicide, contact 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).
- Step 1: Assessment interview
During an initial assessment interview, we will review your history and you may be asked to 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. - Step 2: Treatment with cognitive behavioral therapy (CBT)
If the problem is psychological, CBT is an option. During treatment, you will work on sleep hygiene, i.e. your sleep habits. 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. - Step 3: Follow-up and adjustments
Follow-up sessions evaluate the effect of the treatment and make any necessary adjustments. - Step 4: Continued follow-up
After the treatment, you will be given a plan to maintain your progress and ensure long-term effectiveness.
How do I get help with my insomnia?
Don’t 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.
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 causes disability, but it does not necessarily mean that you are completely disabled. Most people can compensate for mild sleep deprivation.
Myth 3: “I need to rest because I can’t sleep at night”. False! Insomnia is not cured by rest, but rather by activity. You should keep moving and preferably be outdoors, despite being tired. That way you can get really sleepy just before bedtime.
The myths are taken from an article with sleep researchers at Karolinska Institutet, written by Annika Lund. Published in Medical Science number 3, 2016.
Take steps towards better sleep and improved quality of life
If you or someone you know is experiencing sleep problems, it is possible to get help. 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.
