Difficulty falling asleep

What are sleep problems?

Sleep problems are a common problem many people of different ages can suffer from. Having a stormy night’s sleep from time to time is not problematic, but if you are regularly sleeping poorly, you may want to seek help.

Many people experience some form of sleep problem. We spend about a third of our lives asleep and must get good quality sleep to feel good. Many people with sleep problems also start to worry a lot about their sleep, which can lead to impaired sleep patterns. You may feel tired, have difficulty concentrating and become easily irritated.

The reasons for sleep problems can vary. People often have difficulty falling asleep during crises, but stress can also trigger it. Sleep problems are also common if you have neuropsychiatric issues such as ADHD, have young children or are menopausal. 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 and 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 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 there is a huge difference between children at this age.
• 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 daily, 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 sleepy or overtired, such as irritability or difficulty staying awake during activities, parents should pay attention and adjust sleeping patterns accordingly. Parents unsure or concerned about their child’s sleep should consult a paediatrician.

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, but around 20% of parents experience chronic sleep problems. Sleep problems are expected during the final stages of pregnancy. Once the baby arrives, it may sleep restlessly, affecting your sleep. You may also find it difficult to adjust to the change. Some tips are to try to rest when the baby is resting during the day, share the responsibility if you are two parents, seek support from others close to you, try to accept the situation as it is and find 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 health care 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 challenging 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 psychological treatment and establishing good routines. Here are some tips on how to deal with sleep problems in children:

1. 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.

2. Create a calm and comfortable sleep environment.

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

3. Relaxing evening routines

Before bedtime, include quiet activities such as reading a book, listening to quiet music, or taking a warm bath. Avoid stimulating activities just before bedtime.

4. 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.

5. Encourage independent sleeping

Teach your child to fall asleep independently without the parent’s presence. This may mean gradually reducing the help your child needs to fall asleep.

6. Managing night-time awakenings

There are different techniques for children who wake up during the night. 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.

7. Daytime activities

Ensure your child is active and out in the daylight during the day. Daylight and physical activity can help regulate your child’s sleep cycle.

8. Avoid caffeine and sugar.

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

9. Relaxation techniques

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

10. Pay attention to sleep disorders.

Sometimes, sleep problems may be related to medical or psychological conditions. If sleep problems continue or are severe, you should consult a paediatrician.

Remember that every child is unique; what works for one child may not work for another. Finding the best strategy for your child may take time. 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 therapies include tools and strategies specifically developed to treat sleep problems and be effective in research. Anxiety is also treated during sleep therapy, as people often have a lot of stress 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
  Medication for sleep problems can be prescribed in some cases, 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 challenging. Meeting with a professional therapist can help you understand the underlying causes 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 psychologists and therapists will help you improve your sleep and health. Don’t be afraid to step towards recovery; we make the hard things easier.

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