The difference between chronic insomnia and sleep deprivation (and why it matters)
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- Опубликовано: 11 фев 2021
- If you’re living with chronic insomnia it’s quite likely that you are concerned about sleep deprivation - you might be worried that you just aren’t getting enough sleep, that you are somehow harming yourself by not getting enough sleep, or that you just can’t survive for much longer with the amount of sleep you’re getting.
Here’s the thing, though - chronic insomnia is not the same as sleep deprivation.
It can be so helpful and important to understand the difference between chronic insomnia and sleep deprivation because a lot of our sleep-related anxiety stems from articles we might read that proclaim the dangers and risks associated with sleep deprivation rather than chronic insomnia.
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Sleep deprivation is about not giving yourself the opportunity to obtain sufficient sleep or when some external factor is preventing you from sleeping when your body wants to sleep.
I have yet to come across anyone with chronic insomnia who deprives themselves of sleep - in fact, usually the opposite is true; people with chronic insomnia typically place a lot of importance on sleep and give themselves a huge opportunity to sleep at night by allotting a large amount of time for sleep while also eliminating anything and everything they can think of that might interrupt or limit sleep!
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The fact of the matter is that as long as we give ourselves the opportunity to get enough sleep in an environment that offers good conditions for sleep to occur, we are not depriving ourselves of sleep, we are not going to be sleep deprived, and we are not going to be doing ourselves harm. In this situation, if our body absolutely needs and requires more sleep, it will generate more sleep.
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So if I am suggesting that you aren’t experiencing sleep deprivation as long as you are giving yourself the opportunity to sleep, why do you feel so sleepy and tired during the day and why aren’t you getting more sleep?
First of all, daytime sleepiness is not a symptom associated with chronic insomnia, but daytime fatigue certainly is - and it can be very easy to mistake fatigue for sleepiness.
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Now, I want to make it clear that I am not suggesting that chronic insomnia has no effect on quality of life - it definitely does! I am also not suggesting that days following very little (or no) sleep aren’t more difficult - they definitely are!
Your goal is probably to get more sleep or to get a better quality of sleep. Although we cannot directly control sleep, we can create better conditions for sleep by ensuring that our thoughts and behaviors aren’t perpetuating sleep disruption by weakening sleep drive, disrupting the body clock, and generating and sustaining arousal.
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When we do this we will often start to feel better during the day and sleep better at night.
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My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at insomniacoach.com/sleep-train...
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All content found on the Insomnia Coach RUclips channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
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All content found on the Insomnia Coach RUclips channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
This guy looks and sounds like exactly the kind of person who would appear in my dreams to tell me how to sleep better
Is that a good thing or a bad thing?! 🤣
I’m convinced these people with chronic insomnia for decades have secondary insomnia due to physical health issues. In my experience, sleep anxiety induced insomnia almost always goes away in everyone eventually (even if it comes and goes). I’ve seen a sleep physician who told me this and that most people with long term issues have diagnosed or undiagnosed sleep apnea or other issues preventing sleep. I take great comfort knowing that once my anxiety settles, good sleep will always return with time
I’ve said this before! My insomnia comes from anxiety that’s why it comes in waves. It sometimes just vanishes out of thin air.
I just wanna say thank you for the video on sleep efforts. I took your advice and stopped all the efforts of trying to sleep. My sleep is 80% better. Another thing I did is that, I stopped complaining and thinking about lack of sleep, accepted my situation of having no sleep.
Thank you so much for sharing, Sunshine! Not only can abandoning all those sleep efforts be quite liberating but eliminating all those efforts can also create better conditions for sleep, just as you have experienced!
How has your sleep gotten now a days?
@@martindiaz3887 my sleep is back to normal now, and still off from the sleeping tablets. I am very grateful for the advice.
@@Sunshine-tp4bg Thanks for returning with an update! How long were you struggling for before you made those changes that led to better sleep? How long after making those changes until you felt you were in a place where insomnia was truly behind you?
@@Sunshine-tp4bg this gives me hope, thank you
Thank you SO SO SO SO much, you have no idea how often this thought passes my mind and worries me, especially when people point out the long term harms of sleep deprivation knowing you already feel scared/worried/depressed about your sleep. You have saved me a lot of future angst and no one ever talks about this stuff, thank you so much!!!!!😭😭😭 I related to every single thing you said and it was like I was finally being heard ahhhhhhh even in just such a short video. Thank you❤️
I am so glad this video was helpful, Ashwini - thank you for your support and for your kind words.
How r u now
How r u now
Me too
Thanks for the vids, your channel deserves way more views!
You're welcome - and I appreciate your kind words!
thanks for these videos, been struggling with severe insomnia for years
You're welcome - thanks for contributing to the channel!
Thank you sooo much for the videos..you helped me change my life..l lived with chronic isomnia for more than 25years and belived I will never get out of it..now I’m in week 6 and started seeing results from werk 5..but some days when I’m seting in the car or with someone I accidentally take a nap for about 5 min to 15 and l feel so good after it ..but actually i feel regret and afraid that will ruin my program..I hope you make a video to tell us about those short sneaky naps😀
Thanks for your comment, Samiah! It's great to hear that you are enjoying improvements in your sleep after implementing some new sleep habits! I don't think you need to beat yourself up about those very short daytime naps, especially if you aren't noticing any negative effect on your nighttime sleep!
This helps so much Martin... Your videos give me hope as I have been struggling with insomnia.. Anxiety and all what u said for last 7 months... And lastly when u say u can sleep it helps me at night reducuing my anxiety.. I am not cured yet but certainly I know now chronic insomnia can't kill me and mental fog is what I generate while I am hoping I just go back to the way I slept peacfully for last 43 years ☹️☹️☹️
Thanks for sharing, Andy! You CAN sleep!
Wat type of mental fogs u faced
Your videos are helping me so much..I would get 3 to 4 days a month of little sleep or sometimes no sleep and my heart would race and I would become anxious as I don't get sleep. I would feel tired and start to doze off, some jerk or dream like something will wake me up and it will become difficult to sleep after that. I have tried breathing, affirmations but nothing would work at that anxious moment. I would think anxiously about sleep the next day. Not caring about sleep is the only way to get sleep as you said. Seeing sleep as a friend was very helpful like one of your clients told in a video..now I have confidence I can overcome insomnia with your videos..thank you so much for your efforts..
I am so happy to know these videos are helping! It sounds as though you are making real progress, Harini!
Hey are you ok now ? I am suffering from sleepless nights can you guide me please to get rid out of this condition ? Please 🙏🏻😭
Great video! This really helped me quite a bit!
Thank you so much for this. I've watched your previous videos and it helped me calm down. I've been suffering from insomnia for almost 3 months now. First, I started with having 2 hours of sleep, went down to 1 hour of sleep and now I sleep regularly for maybe 3 times a week and the 4 days of it, I HAD ZERO sleep. It's bothering me already because I'm a teacher and I have to always be jolly for my students and if I don't get enough sleep or not having sleep at all, it affects my work, I overthink badly, my emotions are seriously out of place and my mood changes drastically. I tried doing meditation and exercise and sometimes it works it calms my mind but it's like cycle, I can sleep for 1-2 days and the following day, zero sleep again and again and again and again! It's like a never ending cycle of frustration, anxiety and fear. I'm barely holding on with this. It's so hard. =(
Insomnia is definitely hard, Eileen - but there are ways of making it a bit more manageable and there are ways we can tackle the thoughts and behaviors that perpetuate sleep disruption. I am glad to know you've been finding the channel helpful!
Same
How are you feeling now?
thank you, great video
Thank you for the reassurance of this video. I constantly worry about my health when I don't get enough sleep whichr adds to my anxiety
That worry is real (and normal)! Thanks for letting me know you found this video reassuring!
Thank you for this video ❤
You're welcome - thank you for watching!
Just came into this channel after reading recommendations on Reddit while being in the ER room for over 6 hours waiting to be seen by any doctor who can help me with my insomnia. Haven’t slept longer than an hour in the past 3 weeks and I have had insomnia and GAD since I’m 6 years old. Have been on permanent sleeping pills for over 15 years and now I’m pregnant first trimester and no dose of pill is working for me. Any comments on recommendations would be very appreciated ❤
Try the brain nutrient PS-100 . I take 300-400 mg at night before bed . You buy this from health food store
I'm watching this after a night of very broken sleep. 🥱😴 Waking up every hour throughout the night.
Sorry to hear of that difficult night of very broken sleep, Monika. I hope you found this video helpful.
@Insomnia Coach It's quiet common for me to have broken sleep and wake up several times during the night. Yes, I do find your videos helpful. I stopped worrying about sleep and just carry on with my day whether I slept or not! I figured I'll finally get a full night's sleep when I'm dead.
@@monikavarro2020 Waking during the night is a normal part of sleep but if you feel those awakenings are associated with snoring or pauses in breathing it might be worth ruling out the presence of sleep apnea.
I actually do have both. I've had insomnia since I was 6 years old, ten years later it was still the same, however due to other and new mental health conditions I'm often forcing myself to get everything done even if it's very late, im way too anxious to go to bed if I'm not half dead already. Also, after a couple nights of complete sleeplessness i obviously start to get very very weird thoughts and stuff just happens in weird ways. Often I feel like I don't deserve any sleep or that I shouldn't sleep because I can't waste time or I even feel like I may not sleep so that I can experience the actual reality. It has just in some way taken control over me.
Hello Erdy! If you recognize that you aren't giving yourself sufficient opportunity to sleep, then that's something that might be worth changing, if possible. Of course, other health conditions might make this more difficult, so I would suggest exploring this further with a licensed healthcare provider.
I'm new!, miracle link to Insomnia Coach and Sleepio Companion. I'm a heavy case, Chronic. 20 years strong medication, 2 x sleep clinic,. 2022, 8 weeks 'cold turkey'. (not recommended). Back on Zopiclone. Sleep partly restored, depression & darkness behind me, back to work & life. More sleep clinic starting, but I have to say, here seems an olive branch. Like SO many of us, I give Sleep a big chance in my life, but it doesn't seem to come unless chemically induced! I want to transcend this. Great Work going on here!....... Thank you
Thanks for sharing, Mark!
i suggest future video on delayed sleep phase disorder syndrome, what can be done about this, when most employers want you at work 9am
That would be a great subject to discuss, but it's outside my area of expertise, unfortunately - so it's not something I would be comfortable making a video about.
thanks
I had very little sleep last night and feel really fatigue today. I am trying to taper off trazodone 50mg, and it may due to either physical or psychological reason, I couldn’t fall asleep, and also due to stimulus control, I got out of bed repeatedly when I couldn’t fall asleep and didn’t feel relaxed.
Thanks for sharing, Z. Remember that the goal with stimulus control isn't to generate sleep (because sleep cannot be controlled) - it's simply a backup plan that gives us a more appealing alternative to staying in bed when being in bed feels really unpleasant. The daytime fatigue you described is real - but the good news is, we can help relieve it a little based on what we choose to do during the day. If we are able to engage in activities that help us live the kind of life we want to live, that fatigue might feel a bit less intense or influential.
@@InsomniaCoach Yeah, thanks for your explanation! It certainly gives me some relief.
I watch these and they have literally saved me. I can't thank you enough. So grateful 🙏
I appreciate your kind words! Thank you.
I m a student sir I have to remember a lot of things can u make a vedio about associated memory loss with chronic insomnia this thought don't let me study
There's actually no evidence that chronic insomnia causes memory loss - so it would be difficult to make a video on that subject!
I’ve had maybe two hours max sleep a night,sometimes none over the past few months,feel truly awful,is this sustainable without causing other health concerns?
If you are giving yourself the opportunity to get more than two hours of sleep, your body will generate more than two hours of sleep if it needs to. With that being said, if you feel you've only been averaging two hours of sleep at night for the past few months, there's a strong possibility that you might be getting a little bit more sleep than you think you are. You might find this video helpful: How to address paradoxical insomnia (sleep state misperception) - ruclips.net/video/q6iRfT38pMY/видео.html
This my almost night routine I go to bed then lye down thinking subconciously then stop thinking I get sleepy but sometimes not Its hard to me stay asleep longer and it ruined my life so hard
Sometimes it can be helpful to delay going to bed until you feel sleepy enough for sleep. We can still be remarkably capable even after difficult nights of sleep and there are usually some things we can do during the day to make the day a bit better and make us feel a bit better, regardless of how we sleep.
My insomnia started 6 weeks ago (my baby is 6 weeks old) the anticipation of her waking up in the night (usually twice) and listening out for her that I'm not able to sleep when she is sleeping, I might get a couple of hours although lastnight I didn't get any, do I have sleep deprivation or insomnia? Or both.
I think newborns can definitely create some short-term sleep deprivation since they don't always give us the opportunity to sleep! This is something that all mothers probably deal with and it's all part of the experience of bringing a human being into the world. Things often get a bit better as the child's sleep pattern develops and stabilizes - in the meantime, please take care and be kind to yourself! And, congratulations on the little one!
the weird and true thing about me is i can’t ever sleep more than 4-5 hours per night its been like that ever since i got in my 20’s but i feel good with 5 hours of sleep i feel amazing but there was a time i used to sleep longer than that it was during my teenage years. also sometimes i will have a sleepless night 0 hours of sleep even tho i was tired when i went to bed i dont have anxiety i just get really pissed of about it when it happens
Thanks for sharing. We are all different and the body wants to take care of sleep all by itself - things can often become a whole lot more difficult if we (often understandably!) try to get involved in the process.
For 3 months now i havent been able to fall asleep until 1pm everyday , i dont eat much anymore i tried everything to try to sleep at around 9pm idk if its insomnia or what it is , i live with so much stress my hairs starting to thin and fall out im only 23 im worried for my health . But i just cant help it
We can't make ourselves sleep. Sleep happens when we've been awake for long enough and when we aren't actively trying to make it happen. With sleep, the more we try, the more we struggle. And, the more we struggle, the more difficult everything becomes.
Hi I went through alot of trauma when I had my daughter that caused me depersonalization and the doctors said it was sleep deprivation I later found it it was caused by severe anxiety and trauma but now I have a fear of not sleeping incase I get sleep deprivation back and incase it causes depersonalization again my question is does depersonalization happen cause of lack of sleep or is it mostly trauma and severe anxiety it is ruining my life I have to make sure I go to sleep early and do loads of behaviours to sleep thankyou
That's not my area of expertise but what I can say is that there's no evidence that chronic insomnia causes any health condition. The fear of not sleeping is quite common among people with chronic insomnia and is often connected to our totally understandable desire not to experience all the difficult thoughts and feelings that come with chronic insomnia. In my experience, working on a new relationship with those feelings - allowing them to come and go and redirecting our attention onto things that are in our control - can be really helpful.
@@InsomniaCoach Thankyou so much for you help think I just need to accept that some nights I will have horrible sleep not to try dwell on them and accept it
@@Gemmasuniquelife That can sometimes be a more workable approach!
Thank you i haven't slept in 24 hrs 😭😭 i was wondering if i just have a bad sleep sched or if its something serious
If you have any concerns about your sleep, I'd suggest talking to your doctor.
Has u any improve sleep? Im having bad insomnia for 3mths tried many but nthg works😭
@@saggitarius8939 Often, with sleep, the more we try the more we struggle. You might want to check out some episodes of the podcast - plenty of success stories there: insomniacoach.com/podcast/
So if I had insomnia for a couple decades that eventually turned into 6 straight years of sleep deprivation(due to pain), am I just screwed? Can I just never recover from that loss? I stopped experiencing sleep deprivation over a year ago, but my fatigue and sleepiness are still so bad I can barely function.
That sounds really difficult. Nobody is ever "screwed" - we just get stuck. And, it's always possible to get unstuck.
@@InsomniaCoach thank you ❤️ After watching several of your videos I am feeling much more hopeful. Thank you for sharing everything you do about sleep.
You're welcome. Thank you for being part of the channel.
But in theory, if I try to sleep, and can't for more than 3 days, can I still die from organ failure?
There is no evidence that not sleeping for more than 3 days will cause death from organ failure. The world record for wakefulness is 11 days and that took someone immense effort. And, there was no organ failure.
Hi there, I'm still a little confused. If I've had chronic insomnia for two months now and I only get about 3 or 4 hours of sleep.. isn't that being sleep deprived? I hope I'm not coming across as rude I am truly just confused. I also have health anxiety so I overthink everything and I very much worry that my health is in danger because of my short sleep.
I really appreciate your videos. Thank you!
I feel the same way. I am a hypochondriac and when all this started this most recent Tuesday night I thought i wouldn't be able to sleep again or I had (FFI) and was going to die. Here it is Saturday night. I have been getting more and more anxious as the night comes because now i worry about being able to sleep or if ill be up all night and stress about the health issues of not being able to get as much sleep. I feel like im going crazy. You aren't alone.
You definitely aren't coming across as rude, Stephanie! The only time we are sleep deprived is if we are depriving ourselves of sleep by not giving ourselves the opportunity to sleep. So, although getting three to four hours of sleep can feel like sleep deprivation, as long as you are giving yourself the opportunity to get more than three to four hours of sleep, you aren't sleep deprived because the body would generate more sleep if it absolutely needed more sleep. This ability for the body to generate the bare minimum amount of sleep we need as long as we give it the opportunity to sleep is probably why there is no evidence that chronic insomnia causes any health problem whatsoever! I hope this helps!
@@sensualbroseidon514 If you have got at least one minute of sleep since last Tuesday then you almost certainly don't have FFI. If you are worried about sleep you almost certainly don't have FFI. "Fatal familial insomnia" uses confusing terminology. It's an extremely rare genetic degenerative brain disorder (the genetic mutation that causes FFI is thought to exist in just 50 families in the entire world). It is not chronic insomnia or related to chronic insomnia in any way other than the confusing use of the word "insomnia" in the name. I hope this helps!
@@InsomniaCoach thank you so very much! Your reply is very helpful.
@@InsomniaCoach I appreciate that. I believe my insomnia is brought on by my anxiety of insomnia and not getting enough sleep to function the next day and whatever affects come with sleep loss. Psychophysiological insomnia is what I believe I have because of how fast this happened and why I get anxiety the closer to bed time it gets. What are your thoughts
Spoken by someone who has never experienced insomnia where they have psychosis from it.. you can't work or exercise or drive a car or even digest food without sleep
I went through severe stress in January 2021.. and now I get 1 hour of sleep a night (if I'm lucky).
I have seeked help from doctors but have not been successful.
I feel tired all the time but never feel sleepy. When I manage to sleep, I wake up after an hour and then can't go back to sleep.
I don't know where to go from here :(
You might find this video helpful: ruclips.net/video/TaFD4ivgLKw/видео.html
Absurd. Just talk.
Sorry you didn't find this video helpful - I'd love to hear your opinion on how I might have been able to make it better!
This is not true at all. Sleep deprivation means to get insufficient amount of sleep whether you give yourselves opportunity to sleep or not. Its a broad term for lack of sleep. Insomnia is a form of sleep deprivation but a more descriptive kind as you said, when you try to sleep but cant. I dont know where your getting that sleep deprivation only mean when we deprive ourselfs of sleep because that is only partial.
I wonder what determines "lack of sleep" when we don't know the purpose of sleep, when sleep requirement recommendations are based on averages, when we each have our own sleep requirement (which varies over time), and when we consider that sleep duration is out of our control (beyond simply making time available for sleep to happen, if it chooses)?
@@InsomniaCoach lol it's not really complicated. We do know that sleep is when our brain flushes out waste and essentially refreshes and stores memories. I think it's pretty obvious to each individual the amount of sleep they need and the effects of not getting enough of it like cognitive impairment, drowsiness and fatigue. I myself went 5 days of zero sleep and ended up at the emergency room because I began to hallucinate. I was told by the ER doctor that it wasn't anything serious that I was just sleep deprived. After I was able to get some sleep the hallucinations and cognitive impairment got better
Even as an insomnia coach, you use the word "sleep" far, far too much
You're right. Maybe I need a swear jar - but for the word "sleep" rather than curse words?!
@@InsomniaCoach Don't do that you'd be broke in a week!
@@Lucifierium Good point! Thank you for saving me from myself!
Defining the differences does not offer any advice as to how to get sleep if you do have insomnia. People with true insomnia have tried everything and still cannot sleep. So just saying "You can sleep" is not helpful. At all.
Sorry to know this video wasn't helpful for you - this is just one of many videos I have posted. Do you have insomnia or are you speaking on behalf of others with chronic insomnia? If you are speaking for yourself, how accurate is your belief that you cannot sleep? Might it be more accurate to suggest that you can sleep, but you aren't getting as much sleep as you'd like to get?
Nobody can live without any sleep whatsoever - even people who have had chronic insomnia for decades are getting some sleep, and that's why people can live with untreated chronic insomnia for so long (because they CAN sleep!). If you are looking for specific techniques for improving sleep, I'd suggest looking at some of my other videos or looking into cognitive behavioral therapy for insomnia (CBT-I).
CBT-I is the recommended first-line treatment for chronic insomnia and is very effective over the long-term because it tackles the thoughts and behaviors that perpetuate sleep disruption. Unfortunately, many people who believe they have tried everything haven't tried CBT-I and that's because it isn't publicized well enough and it isn't as widely available or accessible as it should be.
I hope this helps, and thank you for your contribution to the channel.
@@InsomniaCoach Thank you for the response. But truly, of course everyone "can sleep". That's a no brainer. And yes, I am speaking for myself and I'm over 35 years into chronic insomnia and truly have tried everything, including CBT. It's a work in progress. What I object to is people who do not actually have, or have had, chronic insomnia themselves throwing out theories and "information" that doesn't actually specify any real solutions. Knowledge is always useful. But I am a bit insulted by someone telling me, basically, that all I have to do is go to bed in the right environment and I will sleep. If that were the case "chronic insomnia" would not be a thing. You are also wrong in saying that even in chronic insomnia cases that we are getting "just enough" sleep to function. We are not. We get sick. We have accidents caused by lack of sleep. And much more. Just because we are actually awake during the day does not mean we've had "just enough" sleep. On the whole, I was not only disheartened but insulted that you should portray chronic insomnia as such a simple thing as "you can sleep" without any context as to how that would be accomplished in chronic cases. It is not that simple. Obviously. You would have to experience it yourself to truly understand it's complexity. Therefore, you should not portray it so lightly as if you know something about it that people who actually suffer from it don't know.
@@Yosetime Thanks for following up - I wish you all the best on your journey toward better sleep and am confident you can reach that goal.
@@Yosetime Can I just say, you seem extremely uptight and agitated at some genuine facts that he is stating. I may be wrong, but I feel that this wound up mentality probably bleeds into your bedtime, which will stop you sleeping as much as you probably want to. You seem resistant to the fact that you have to do less to do more. Why not actually watch a load of his videos and try and apy the advice given by him to see if it works before becoming 'disheartened and insulted'.
I've had insomnia for over 10 years up until taking advice from this man (along with others who share his knowledge) and once I actually stopped caring about insomnia and accepted I'm not a good sleeper and to instead relax at night and just be peaceful rather than 'trying to sleep' I actually started sleeping a lot better. You don't believe this? Then try this, ask someone who is a really good sleeper how they sleep so well and almost all of them will say 'I don't know, I just go to sleep'. They say that because it's true, they do nothing. The more you 'look for a solution' the more stuck you get.
@@tombellamy4857 I can confirm that the last part of your comment is absolutely true. The less you care about insomnia, the better you will sleep. I started sleeping better myself once I stopped caring. You need to think about trying sleep like trying to resist yourself from quicksand, if you relax and don't worry you will not be sucked in. The more you worry and the more you say to yourself "I will never sleep i am going to die young because I cant ever sleep" you will never be able to sleep good for as long as you believe that toxic mentality.