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Are you or your child having trouble falling asleep? Sleep problems can have a variety of causes, so whether you just want to learn more or get advice or treatment, we're here to help.
What are sleep problems?
Sleep problems are a collection of conditions that affect your ability to fall and stay asleep. They can be caused by a variety of factors such as generalized anxiety, nightmares, and medical conditions.
The symptoms of sleep problems are more than just fatigue and insomnia. Difficulty falling and staying asleep affects all age groups and can lead to a range of health problems if not managed effectively.
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.
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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.
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 and various other factors. Here is an approximate guide to how much sleep children usually need per age (broken up between nighttime sleeping and naps during the day):
- 0-12 months: 15-18 hours
- 1-3 years: 12-14 hours
- 3-6 years: 11-12 hours
- 6-12 years: 10-11 hours
- 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 individualize treatment. If a child is overtired, parents can adjust sleep patterns accordingly. If parents are unsure or have concerns about their child’s sleep, they should consult a pediatrician.
Sleep deprivation in parents
Sleep problems in children are unfortunately something many families face and can affect the well being of both the child and the family. From difficulty falling asleep to waking up several times during the night, the various forms of sleep difficulties can have many causes, including stress, irregular sleep routines, environmental factors, developmental changes, and in some cases, underlying medical or psychological conditions.
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Sleep problems for people with ADHD and autism
People with ADHD and other neuropsychiatric conditions often face challenges with sleep, such as difficulty falling asleep, restless sleep, and frequent awakenings. Their tendency to be overactive and difficulty following sleep routines can exacerbate these problems. A quiet evening routine, reduced screen time before bed, and a relaxing sleep environment can help. In case of persistent sleep difficulties, it is important to seek advice from a professional.
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 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.
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 hard things easier.
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12 frequently asked questions about sleep deprivation
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 much sleep do children need?
Sleep needs in children vary at different ages. Smaller children often need more sleep, but needs are also individual.
Is it common to have trouble falling asleep if you have ADHD and autism?
It can be difficult to settle down in the evening when you have ADHD and/or autism. 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 and can have side effects. Always consult a doctor before starting any medical treatment.
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 is a set of habits and routines that contribute to better sleep. It includes things like avoiding screens, developing bedtime routines and engaging in 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, 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 or call 911.
How to treat sleep problems with cognitive behavioral therapy (CBT)
In this step-by-step guide, we will walk you through 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 a long-term effect.
How can I get help with my sleep habits?
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.
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